10 WAYS TO BOOST YOUR MEMORY

Everyone forgets things from time to time. But for some people, poor memory can be a perennial problem. The brain never actually loses a memory. It records each one like a computer.

However, problems with recall begin when we don't practise retrieving this information and so the memories we had become lost. The brain, like other parts of the body, needs physical and mental exercise, together with particular nutrients, to increase the power of memory. Here are 10 things to remember to do in order never to forget anything ...

1 – Eat Soya

According to Professor Sandra File, head of the psychopharmacology research unit at Guy's Hospital in London, isoflavones, the natural plant oestrogens in soya foods, might act on oestrogen receptors in the human brain, particularly those in the hippocampus, a crucial area for memory.

As a result, new nerve connections form more readily. Medical trials revealed that those fed a high soya diet showed improvements in verbal and non-verbal memory and in mental flexibility, all of which are controlled by the brain's frontal lobes. Soya can be added to the diet through natural products such as soya milk or through a recommended daily 50mg soy isoflavone supplement.

2 - Take memory Minerals

Studies at Kings College, London, and the University of Rochester in New York showed that a reduced iron intake can have a detrimental effect on IQ levels and cognitive function.

This is because of lack of iron causes low haemoglobin levels, which affect the supply of oxygen to the brain. Iron also plays an important role in the transmission of signals in the brain. A deficiency of zinc, found in oysters, red meat and peanuts, can also interfere with memory. Take a supplement of 7 to 9mg daily.

3 – Drink Coffee

Caffeine can improve mental and memory performance because it stimulates many regions of the brain that regulate wakefulness, arousal, mood and concentration.

Researchers at the University of Arizona found that older adults who drank half a pint of coffee just before a memory test saw a large improvement in performance compared to those who drank decaffeinated coffee. However, the benefits might be confined to regular coffee drinkers. Others could suffer side effects such as shakiness, anxiety or impaired concentration.

It's still best to drink no more than six cups of coffee a day – those with heart problems should drink less. Too much brewed or percolated coffee can raise blood cholesterol – instant or filter coffee are better choices.

4 – Mental Exercise

Research has shown that mental stimulation keeps the brain healthy and increases the strength of memory.

As we age, it is normal to have changes in memory, but keeping the mind active does diminish weaknesses. Clinical psychologist Ron Bracey suggests using techniques such as puzzles, crosswords and widening cultural and social interests, all of which create different pathways in the brain.

5 – Physical Exercise

Half-an-hour of activity three times a week is enough to bring about significant increase in brain power; says a study at the Duke University Medical Centre in North Carolina.

Exercise improves the heart’s ability to pump blood more effectively. Memory benefits from improved blood flow to specific regions at the front of the brain whose functions include planning, organization and the ability to juggle different intellectual tasks.

6 – Chew Gum

Japanese researchers found that activity in the hippocampus, an area of the brain important for memory, increases while people chew. Recent research suggests that insulin receptors in the brain may be involved too, as chewing releases insulin because the body is expecting food.

But, says Dr Andre Scholey of the University of Northumbria, the simplest reason could be that chewing increases the heart rate, thus improving the delivery of oxygen to the brain and enhancing its cognitive powers.

7 – Take Ginkgo biloba

Ginkgo is the world’s oldest living tree. It has been used for memory enhancement in Eastern cultures for thousands of years.

Dr George Lewith, complementary health consultant to Boots, says Ginkgo improves blood circulation to the brain by dilating blood vessels and increasing its oxygen supply.

Ginkgo also mops up harmful compounds known as free radicals, which are thought to damage brain cells. Advised supplement dose is 120mg a day.

8 – Eat oily fish

Omega 3 fatty acids, found in oily fish, are essential components of brain cell membranes, and their role in cell structure is thought to improve the powers of memory. High concentrations of Omega 3 in the brain and nervous system not only boost learning powers and age-related memory, but also greatly enhance mood.

Omega 3 is a particularly important during foetal development, so pregnant women should have a regular supply. Good sources include fish such as sardines, salmon, herring and mackerel. Sardines are also a rich source of the nutrient choline, which is a key brain chemical associated with memory. Try to eat three portions of oily fish a week or take a supplement of 330mg three times a week.

9 – Rosemary and sage

Essential oil made from rosemary and sage can stimulate the memory, strengthen clarity and awareness and help to relieve mental fatigue. Psychologists at the University of Northumbria tested essential oils from rosemary on memory attention and mood and discovered it made volunteers feel more alter and enhanced their long-term memory by around 15%. Some studies have found that volunteers’ ability to remember lists of words improved by more than 10% if they had taken a capsule of sage oil.

10 – Take vitamin B

B vitamins deliver oxygen to the brain and provide protection against free radicals. They help to sharpen senses and boost memory. Niacin or B3 is particularly good for brain enhancement, while B6 is essential for the manufacture of neurotransmitters, especially mood-enhancing serotonin.

B12 is important for overall health of brain cells. B vitamins are also needed to help the body form acetylcholine, a key brain chemical needed for memory – Daily Mail.

DENTAL HEALTH AND THE MISWAK

"Good dental health is more than the absence of disease or tooth decay in your mouth," says David Kennedy, DDS and author of How to Save Your Teeth (Kennedy, pg.3). "It is an integral part of your well being. People with exceptionally healthy bodies usually have healthy teeth and gums." Teeth are also a blessing from Allah. It is said that, "If the eyes are a window to the soul then the mouth is the doorway to the body" (Stay, p.5). 

Teeth play an important function in the digestive process. They are important in helping people to speak and in upholding one's facial structure. Without teeth, nobody would be able to say anything comprehendible, if at all. Without teeth you would have to swallow your food without being able to chew it first, which is unhealthy for the digestive system.

However, despite their important functions, teeth are the least cared for part of the body. But, cleaning one's teeth does not have to be complicated. Eating unprocessed food and staying away from sugary sweets are simple keys to good dental health. 

Caries, or dental decay, is the most common disease affecting the teeth. People eating large amounts of processed foods or sweets and then forgetting - or not wanting - to brush their teeth afterwards, end up causing easily avoidable decaying of the teeth. While chewing food, small pieces tend to become stuck to the surface the teeth, as well as in between them. Leaving those pieces there for a long period of time causes the food to go bad, which in turn attracts bacteria that dig holes in the teeth. Most people do not realize the damage that is being done until the tooth is already decayed and must be pulled out by a dentist. 

In addition, poor dental health also leads to bad breath and many other diseases, including malocclusion, periodontal diseases or even oral cancer. 

David Kennedy documents that the devastating effects of sweet-rich diets were documented as early as 1938. In many industrialized countries, dental decay is becoming less common due to renewed awareness and efforts towards dental health. However, in the developing world, where previously many people were free of dental decay, it is becoming increasingly common (Kennedy, pg. 10). 

Dr. Weston Price, a dentist, set out on a world expedition to discover why, as a general rule, societies untouched by modern civilization had excellent teeth, whereas civilized societies had comparatively poor teeth. He compiled a photographic record of his travels and concluded that diet - not poor brushing habits, was the culprit (Kennedy, p.2). However, proper care of the teeth was the second most influential factor in people with healthy teeth.

According to researchers, the people with the best teeth are not those who have the fanciest sonic toothbrushes - but those who use their toothbrushes regularly and after each snack and meal. In fact, ancient cultures and developing nations lacked the technology to create such machines for the teeth, yet there have always been reliable ways to clean them. 

American Indians used fresh bark from the prickly ashtree to clean their teeth. The sap from this tree kills bacteria. Mojave Desert Indians used twigs from thecresote bush and rural villagers in India used the neemtree.

Muslims use what is called a miswak. A miswak, or siwak, is a small stick with which the teeth are rubbed and cleaned. The end is shaped into a brush through biting or chewing, which serve to separate the fibers and release the healing herbal powers of the twig. Some advantages of the miswak are that is does not require toothpaste, water or a special area to use it, and may be easily carried in one's purse or pocket. It is also disposable and biodegradable - therefore, it is the ultimate environmentally safe toothbrush. Some people even believe it works better than a toothbrush. 

Nevertheless, a more compelling reason to use themiswak is that it is Sunnah to do so. Abu Hurairah reported that Prophet Mohammad (saws) said, "Were it not that I might overburden believers, I would have ordered them to use the miswak at every prayer" (Imam Muslim, Vol. 1). 

According to researchers it is this regular cleaning of the teeth, along with a proper diet, that makes the difference between healthy and unhealthy teeth. Keeping your teeth clean is as important Islamically as it is medically. It is as difficult to envision speaking to Allah (through prayer) with bad breath and dirty teeth as it is to envision speaking to a friend when you are suffering from bad breath and dirty teeth. The Prophet himself (saws), used to use the miswak before every prayer (Sahih Muslim, Vol.1). Modern science suggests we would do well to follow his example.