Good nutritional and lifestyle habits help improve memory

Memory is the ability to retain information from the external environment that impacts the body through the senses, which the body registers and stores. The primary storage location for this information is in the brain's structures, and this information is then retrieved, processed, and used by the body when needed.

The essence of memory lies in the establishment of temporary neural connections in the brain. The physiological basis of memory is the process of forming, storing, consolidating, and restoring these temporary neural connections.

Memory comes in many forms. It can be classified according to its formation (this classification includes: visual memory, motor memory, emotional memory, and linguistic-logical memory), or according to its duration (this classification includes short-term memory and long-term memory).

Factors affecting memory

Many factors influence memory, including external, environmental, and internal factors. Furthermore, the amount, content, and form of information received are also important factors in facilitating and prolonging memory formation.

A proper diet and a healthy, active lifestyle will lead to optimal physical and mental well-being.

Good nutritional habits and lifestyle choices can help improve memory.

In our daily lives, we might forget things like keys, or search for our glasses, pens, or where we put our phones. This can be reduced if these items are always kept neat and tidy, in designated places. People can also improve their memory by planning tasks and organizing their belongings neatly.

To improve memory, we need to cultivate both internal and external factors, including maintaining a neat and organized lifestyle, and arranging work scientifically and systematically.

A diet that's good for the brain.

A proper diet will provide our bodies with sufficient energy, micronutrients, and highly bioactive substances that play a crucial role in memory, such as omega-3, omega-6, phospholipids, and amino acids.

Essential fats (omega-3 and omega-6): These are essential fats, the building blocks of nerve cells. The brain also needs saturated fat and cholesterol, but since the body can synthesize them, there is no deficiency. However, omega-3 and omega-6 are easily deficient, so they must be obtained from external sources through diet. These essential fats are found in fish and oil-rich nuts.

Phospholipids: These are memory's best friend. They coat nerve fibers, promoting smooth signal transmission in the brain. While the body can produce phospholipids on its own, dietary supplementation is beneficial. Phospholipids are abundant in egg yolks and organ meats.

Amino acids: These are the building blocks of neurotransmitters (substances that carry signals from one nerve cell to another), so they are essential. These amino acids are abundant in protein-rich foods such as meat, fish, eggs, milk, soybeans, and other legumes.

In addition, many micronutrients directly or indirectly contribute to enhancing and maintaining memory. For example, iron is a crucial micronutrient involved in blood formation. We cannot absorb information effectively if our bodies are constantly tired and sleepy due to nutritional anemia.

Understanding the factors involved in memory formation and maintenance will allow us to make positive changes, especially in our dietary habits and lifestyle, to maintain optimal health and mental clarity. This is a fundamental condition for having a good memory.

Dr. Trinh Hong Son (Institute of Nutrition)

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