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EDN 203 Memory Development & Training

EDN 203 Memory Development & Training. TEN Best ways to improve your memory: Consume a balanced diet Or You are what you eat (& Drink)!. Consume a Balanced Diet: Brain Power or NOT!. Eat a balanced breakfast! Eat breakfast! Eat more fruits & veggies! Eat more complex, whole foods

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EDN 203 Memory Development & Training

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  1. EDN 203Memory Development & Training TEN Best ways to improve your memory: Consume a balanced diet Or You are what you eat (& Drink)!

  2. Consume a Balanced Diet: Brain Power or NOT! • Eat a balanced breakfast! • Eat breakfast! • Eat more fruits & veggies! • Eat more complex, whole foods • Whole grains; complex carbs • Eat the “right” fats • Avoid foods that AREN’T! • Hydrate!

  3. Eat a balanced breakfast! Eat breakfast to replenish nutrients lost during sleep Limit (avoid?!) caffeine & sugar on an empty stomach Eat a combination of foods: Protein, Carbs& Fats

  4. Eat more fruits & veggies! • Eat lots & lots • Don’t exclude protein • Don’t eat too much protein (card deck size portion) • Range of veggies provides the range of needed nutrients • Green leafy>Vit A • Orange>beta carotene • Whole grains, raw nuts, unprocessed oils>Vit E • Citrus, green peppers, berries>Vit C

  5. Eat more complex, whole foods • Eat enough • Limit (avoid?!) simple, processed foods • Slow, sustained conversion to glucose (“brain food”) provides sustained energy for brain functioning • Use the glycemic index • Low index values>Higher return • High index values>Lower return

  6. Eat the “right” fats • Eat poly-unsaturated fats • Seafood: Lots but not all (Albacore, haddock, salmon, mackerel, scallops) • Broccoli, Spinach, Flaxseeds • Limit (avoid?!) saturated fats • Hard/firm at room temperature • Butter, Whole milk/cheese, Lard, Yolks, Palm & Coconut oil

  7. Avoid foods that AREN’T! • Limit (avoid?!) foods with little or no nutritional value • Candy, cookies, other treats; chips, other salty snacks • Sugar takes away energy & nutrients; returns nothing • Caffeine: Exceeding 250 mg/day has negative effects

  8. Hydrate your brain! • Brains/bodies are mostly water • Overall: 60% • Brains: 75-78% • Brains must be properly hydrated to properly function • Not all liquids hydrate • How drinking habits affect dehydration • Dehydration has negative effects • Unclear thinking • Poor attention • Disrupts STM functioning • Minimum hydration for proper brain functioning • 1.5 Q/1.5 L (48-51 oz) per day • High activity/max. replacement>aprx. 1 L /hour (330 ml/20 mins)

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