Many women suffer from weakness or confusion in memory, and this is usually caused by stress and sleep disturbances that may increase the chances of occurrence during the months of pregnancy and after childbirth and even during menopause, as women are exposed to many memory disorders.
Therefore, the ideal solution is to follow a proper diet and daily routine to improve brain function.
Cut down on carbohydrates
Consuming large amounts of carbohydrates such as cakes, cereals, white rice and white bread is very harmful to memory, and studies have shown that a European diet high in carbohydrates is closely related to dementia and memory impairment.
This directly contributes to the impairment of memory, which was confirmed by a study conducted on adults who consumed breakfast cereals and corn chips, as the study revealed that their level of cognitive function is lower than those who consume less grains.
Vitamins to protect memory
Vitamin D and omega-3 contribute to maintaining the level of memory and brain function. Vitamin D levels in the blood are linked to the risk of dementia, impaired memory and cognitive abilities, and its deficiency is common, especially in cold climates, so talk to your doctor about it. Get a blood test to see if you need a vitamin D supplement.
Turmeric also has an important role as an antioxidant and anti-inflammatory, and studies have revealed the relationship of turmeric to reducing inflammatory damage in the brain and its role in supporting nerve cells, improving memory and preventing cognitive decline, and many studies have confirmed its role in protecting against Alzheimer's and dementia.
And women's love for chocolate may have benefits in exchange for weight gain, as cocoa contributes to improving memory, especially dark chocolate that contains antioxidants such as flavonoids that improve brain capabilities in general and memory in particular.
Cocoa improves memory and brain capacity (Pixabay)
As for the herb ginkgo biloba, it was described by Dr. Jonathan Graf Radford, PhD researcher on the Mayo Clinic website, as a memory aid, especially in cases of memory loss associated with Alzheimer's disease or cognitive impairment.
Studies also show improvements in cognitive function for people who regularly take ginkgo.
Although studies have not recommended it as a sole treatment for memory loss, it helps in mild and daily cases, and ginkgo biloba extract is available in pharmacies without a prescription, and it is sold in the market in the form of tea and a hot drink concentrate.
The fatty acids in fish oil "omega-3" play an important role in enhancing brain function. A study conducted by the National Center for Biotechnology in the United States revealed that taking 1.8 grams of omega-3 fish oil supplements daily for 24 weeks contributed to a significant improvement in brain function. And memory.
Amounts of sugar
A study of 4,000 people revealed that consuming large amounts of sugary drinks such as soda may cause impairment in memory compared to people who used less sugar.
Sleep disorders
A study indicated that nurses working in the night shift made more professional mistakes than their counterparts working in the day shift, and that 68% of them scored lower on memory tests compared to nurses working in the day shift, as sleep helps consolidate memories and improves the overall performance of memory.
Estrogen (the main female hormone) is a major player in stimulating the ability to focus, cognition and memory, and when these levels decrease during menopause and menstrual disorders in general, many women feel disoriented or memory impaired in those periods, as these hormonal disturbances affect sleep, Hence, sleep regulation protects against many problems related to the brain and improves its memory functions.
Sleep regulation protects against many brain related problems and improves brain function (German)
Memory games
Spending time playing brain training games such as crossword puzzles, word games, and even mobile apps for memory training are good ways to combat forgetfulness.
A study conducted by the US National Institute of Health showed more than 4,700 people were trained for 15 minutes a day with cognitive exercises on the brain for 5 days a week, and the ability of short-term memory and focus was measured, and the results showed a remarkable improvement in memory and focus after regularity on those exercises.