One of the brilliant benefits of spermidine is that it enhances memory. As you age, many aspects of brain function, including memory retention, begin to wane. While aging is inevitable, there are actions that you can take that can help you maintain and even enhance your memory later on in life.
My Culinary Alchemy® philosophy is about wellness on a holistic level. True well-being encompasses health in the physical body, mental body and energetic bodies. When I work with clients who want to boost their mind power, we look at all three components to find the right path towards optimal health.
Below are some of the practices that I recommend to help improve brain function and mental performance, no matter your age or stage of life:
Whole Foods Nutrition
Eating a diet that is abundant in whole, organic foods is one of the best ways to support your overall health, including brain function. Add these foods to your diet to support memory and other cognitive markers.
Vegetables and fruits
Many vegetables and fruits contain flavonoids, which have strong antioxidant power and are known to protect against cognitive decline. Plant foods that are high in flavonoids include citrus fruits, peppers, strawberries, onions, kale, broccoli and spinach.
Eating a daily serving of leafy green vegetables, such as kale, collard greens or broccoli raab, has been shown to help slow cognitive decline, including several memory markers. In this study, the patients who consumed the most leafy vegetables had brain health equivalent to 11 years younger than those who consumed the least.
Foods that contain B vitamins
All eight B vitamins support brain health in their own way, from making up the structure and function of its cells to preventing cognitive decline. You definitely want to make sure that your diet is rich in these vitamins. Add foods such as meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast to your diet to gain access to the spectrum of brain-supporting B vitamins.
Probiotics and prebiotics
The well-being of your gut microbiome impacts your cognitive health, including mood, memory, and concentration, through the gut-brain axis. To support a healthy gut, aim to eat a robust variety of vegetables, fruit, and legumes, as well as probiotic and prebiotic foods. Foods that contain probiotics include yogurt or sauerkraut, kefir and kombucha. Foods that contain prebiotics include whole grains, bananas, onions, garlic and soybeans.
Foods that contain Vitamin D3
Vitamin D3 supports learning, memory and overall mental health. Among others, foods that contain vitamin D3 include salmon, sardines, herring and mackerel, red meat, liver, egg yolks, fortified dairy products, mushrooms, fortified cereals and fortified orange juice. You can also absorb vitamin D3 by spending time in the sun. It can be difficult to get enough vitamin D3 from your diet and time outdoors, so it may be a good idea to take a high-quality vitamin D3 supplement.
Other Lifestyle Practices
Exercise for memory
Daily exercise isn’t just great for your body, it also supports a youthful mind by increasing blood flow, supporting neuronal activity and slowing the aging of your cells. One exciting study demonstrates how spermidine paired with exercise can induce autophagy, a crucial process for maintaining memory. Keep moving your body as you get older (both aerobic exercise and strength training have been shown to be helpful) to support a healthy body and brain.
A little bit of stress can be helpful for creating memories, but chronic stress is known to be damaging. Stress is a fact of life, but incorporating tension-relieving practices into your daily routine can help you avoid turning daily stressors into prolonged stress (which also happens to be terrible for your physical health). Meditation is a wonderful tool for stress relief and also supports focus and productivity. Another interesting tool that boosts memory and relieves stress is binaural beats, which some people like to listen to while they meditate (you can find binaural beats playlists on Spotify or YouTube). Taking time out of your day to calm your stress levels often results in a youthful mind, body and soul.
Spermidine is a natural polyamine that occurs in your cells, but the amount decreases as you age. Supplementation with spermidine helps improve memory performance by replenishing your cells with this natural compound and triggering autophagy. There are other micronutrients that support memory retention that you can benefit from supplementation as well. These nutrients include iron, which contributes to normal cognitive function, B vitamins, and zinc, which supports cell division.
Aging is inevitable, but it is possible to delay the degradation of your cells and continue to live a mentally sharp and physically vibrant life well into old age. As your brain ages naturally, you simply need to pay more attention to supporting its well-being. Even if you’re not yet approaching twilight years, now is the time to start taking steps to support healthy cognitive aging.