One of the most common questions I hear in practice is; “How can I improve my memory?”

There are tons of remedies and supplements out there that claim to increase brain function and the ability to recall information readily. But what does it take to truly increase your brain’s ability to perform at a high level day in and day out?

A lot of factors come into play when it comes to brain performance. One of the most important factors to consider is rest. It is illogical to think that the brain can perform its duties if it is not allowed to regroup regularly. Research is indicating that “Sleep is needed to regenerate certain parts of the body, especially the brain, so that it may continue to function optimally. After periods of extended wakefulness or reduced sleep neurons may begin to malfunction, visibly effecting a person’s behavior.”

Another very important factor to consider is exercise levels.

A study published by Brain Research shows that fit children have a larger Hippocampus than those who are less fit. The Hippocampus is the area of the brain that belongs to the Limbic system and is believed to control behavioral inhibition, attention and navigation. It is also believed to play an important role in long term memory. Regular exercise also improves the ability to utilize Oxygen efficiently, thus leading to an increase in brain function.

When looking to improve brain function, one of the most important things to consider is nutrition. More and more information is coming out showing that sufficient amounts of Omega-3 Fatty Acids (i.e. Fish Oils, Flax Seed) help to improve cell-to-cell communication in the brain. Other reports are stating that Omega-3 Fatty acids also have a positive impact on conditions like depression, bipolar disorder and even schizophrenia.

Also, regular intake of carbohydrates, preferably complex carbohydrates, helps to provide the brain with an energy source to stay sharp and maintain focus as the day goes on. Recommended complex carbohydrates are sweet potatoes, beets, squash and even carrots.

The last part of nutrition to consider is protein intake. Adequate protein intake is vital in brain function as protein provides the body with Amino Acids. Amino Acids are the building blocks for the neurotransmitters that send communication signals throughout the body to regulate its daily processes.
According to Dr. Sears there are “two factors influence whether the brain perks up or slows down following a meal: the ratio of protein to carbohydrate, and the ratio of the amino acids tryptophan and tyrosine.” He further explains that “High protein, low carbohydrate, high tyrosine foods that are likely to jumpstart the brain are seafood, soy, meat, eggs, and dairy. High carbohydrate, low protein, high tryptophan foods that are likely to relax the brain include: chocolate, pastries and desserts, bean burritos, nuts and seeds (e.g., almonds, filberts, sunflower and sesame seeds), and legumes.”

Arguably the most important thing to consider when addressing brain function is stress levels. In a high stress environment, the body down regulates the learning and memory centers of the brain and up-regulates areas of the brain that are responsible for acute awareness. This makes it very difficult to concentrate on the task at hand. Stress management is the key to proper brain function.

We will always have our stresses, but it is important to know where our outlets for stress lie.

For some people it is in a quiet room meditating. For others it may be in the gym on a treadmill. Each of us has an outlet for stress, but not all of us provide ourselves with adequate time for stress relief.
There are many techniques available that will help to improve memory. These are just a few of the possible areas of life that can be addressed to provide your brain with the power that we demand for our modern, always on the go, way of life.