Saturday, August 5, 2017

How to optimize your memory?

Every day, and throughout our lives, we ask for our memory: conversations, intellectual work, and preparation for exams ... Memory is the key to learning since it allows the recording, storage and retrieval of information.

But with the aging of the population, more and more people are prone to memory problems. This phenomenon affects more than 850 000 people with 200 000 new cases per year *. The causes are multiple: age, heredity, unbalanced diet, lack of cognitive stimulation...

The memory is a function to maintain daily to preserve and optimize its performance. There are some tricks to increase memory capacities (memorization capabilities):

  • A good sleep: essential to the preservation of cognitive abilities, sleep is essential to strengthen and consolidate memory.
  • Regular sport practice: good memorization is directly linked to good oxygenation of the brain. To optimize memory abilities, it is essential to practice a sport activity that stimulates the brain, attention and neuronal communication.
  • A biological rhythm respected: certain moments of the day are more conducive to learning and concentration. The middle of the morning and the middle of the afternoon are periods of quality for the process of memorization.
  • A healthy and diversified diet: the brain consumes about 20% of the energy provided by the diet. A major consumer of glucose, fatty acids, vitamins, minerals and trace elements, it needs a varied and balanced supply to support its cognitive functions. Consumption of fruits, vegetables, cereals and fish is preferred.
  • Targeted supplementation: Any impairment can impair the functioning of the nervous system. Targeted supplementation is recommended to help maintain brain function, promote deep, restorative sleep, and cope with the stress experienced during exam periods.


 * Helmer C et al. MEDICINE / SCIENCES 2006; 22: 288-96.


The memorization factors

Revisions are often characterized by an active effort of repetition of information. This mental work would transfer knowledge from short-term memory to long-term memory, for more sustainable storage. 

Nevertheless, the consolidation of knowledge seems to be easier and more lasting when the memory is associated with knowledge previously acquired; making it meaningful.








The process of memorization is also sensitive to 4 other essential factors:
  • Attention: the degree of concentration
  • The emotional state: the affective values attributed to the material to be memorized
  • Motivation: the interest or the need to memorize
  • The context: lighting, noise, smell, place...


Learning and memory

Learning is defined as a process involving change. Indeed, during learning, physiological transformations occur in the brain, under the effect of knowledge and experiences. These transformations are at the root of the mental aptitudes of learning, memorization and knowledge.

Thus, the more synapses (connections between neurons) are activated, the more efficient they are to transmit and process information; and conversely, the less they are used, the less efficient they are.

Memory, on the other hand, allows the recording, storage and retrieval of information captured by the brain. Memory is in a sense the trace of learning.

The memorization process is divided into 4 phases:

  • Sensory memory: it corresponds to the phase during which the brain analyzes the information captured by the 5 senses (sight, smell, hearing, touch, taste).
  • Short-term memory: arising from the sensory memory, it allows to temporarily record the information of the current life.
  • Long-term memory: allows you to group and store the information you have learned.
  • Recall of information: this phase corresponds to the restitution and the re-use of the stored information.



Vitamins: fragile nutrients

The vitamins are very fragile cooking, conservation but also refining methods. At the same time, the current lifestyles (stress, pollution, contraception ...) increase your daily needs. Thus, it is preferable to privilege simple and gentle cooking techniques to protect these micronutrients.











THE ADVANTAGES OF STEAM COOKING

Optimize your vitamin intake thanks to steam cooking: simple, easy to use, it allows you to preserve the vitamin qualities of your food and to keep all their flavor. Think of fish (salmon, flounder, turbot ...), vegetables (leek, cauliflower ...), and whole grains (quinoa, rice ...) and bring to your body all the nutrients that it needs.

Your "Steam" menu

Bites of shrimp steam,
Fillets of cod on a bed of leeks,
Complete rice,
Yoghurt with sheep's milk,
Apple

THE BENEFITS OF WOK

Wok cooking is an ancestral Asian culinary technique perfectly adapted to the way of life of our Western societies. With its unique flared design, it allows you to cook food evenly, retaining their flavors, colors and mineral-vitamin qualities. Steam, stir-fry or wrap, the wok is the ideal ally of your well-being.

Your "Wok" menu

Squid salad on a bed of purslane
Sautéed beef and zucchini with green pepper
Rice noodles
Goat cheese
Nectarine

FOOD STORAGE: A KEY STEP

The longer a food is stored and the greater the loss of vitamins at the time of consumption. Also, as soon as the fruits or vegetables are cut, begins the destruction of vitamins and minerals, especially for vitamin C and the vitamins of group B. In order to limit losses, keep your food fresh in cool, Dry and consume as soon as possible after harvest. Focus on seasonal fruits and vegetables for their exceptional micronutrients.

Food Profile "Vitality"

Adopting a balanced and varied diet is an essential step to regain form and well-being. A few simple and essential gestures allow you to provide nutritional solutions adapted to your needs. So, take time to cook and vitalize your body!












ADEQUATE INTAKES OF COMPLEX CARBOHYDRATES

Complex carbohydrates are present in cereals (corn, rice, barley...) and derivatives (bread, pasta...), legumes (beans, peas ...) and potatoes. They can provide your body with more than half of your energy inputs and contribute to its proper functioning.

Your menu "Slow Sugars"
  • Pasta salad with pine nuts
  • Veal escalope with soya cream
  • Peas and onions
  • Perry


A DAY FULL OF VITAMINS

The vitamins, cannot be synthesized by your body, are indispensable elements involved in its operation. Each food group is a new source of vitamins and represents the best way to eat diverse and varied.

Your "Vitaplus" menu
  • Carrot and celery salad
  • Chicken thigh with lemongrass
  • Vegetables with wok, rice with soya juice
  • Peach


ADVICE IN ADDITION

Balance your meals. Start the day with a hearty breakfast, full lunch and dinner including lean meat or fish with cereal or cereal product, raw fruit or vegetable and a vegetable dessert. Avoid alcoholic beverages and refined industrial products depleted in fiber, vitamins and minerals that disrupt your internal balance and promote nibbling.


The main causes of vitamin deficiencies

The main causes of vitamin deficiencies are:

















  • An unbalanced diet (sandwiches, fast-food ...), restrictive diets (hypocaloric, vegetarian ...) do not allow to bring to the body all the vitamins that it needs.
  • The consumption of alcohol decreases the absorption of vitamins, especially those of group B.
  • Smoking increases the need for vitamins, especially vitamin C, whose degradation is accelerated by nicotine derivatives.
  • The use of birth control pills increases the need for vitamin B9.
  • Pregnancy increases the need for vitamins, micronutrients essential for the pregnant woman but also for the good development of the fetus.
  • Breastfeeding also increases the need for vitamins because some of the mother's vitamins are passed on to the baby via breast milk.
  • Insufficient sunshine: people living in sunny regions (30% of French people living in northern France are concerned) and the elderly people who leave very little often have vitamin D deficiencies.
  • Pollution: the need for vitamins, especially vitamin A, is increased by environmental pollution.


6 healthy vitamin tips!

The LESCUYER Laboratory suggests you follow these few hygiene-dietetic tips:












  • Prefer outdoor activities: moderate skin exposure to sunlight allows the body to synthesize vitamin D.

  • Prefer seasonal fruits and vegetables from local production: with limited transport times, these foods are less concerned with the loss of vitamins.

  • Do not choose your over-ripe fruits and vegetables because maturation is accompanied by a loss of vitamins.

  • Keep your food in the refrigerator: the cold helps to curb the maturation of food preserving their vitamins.

  • Prefer the modes of cooking soft: steam soft...

  • Limit your intake of tea and coffee, it can harm the assimilation of certain Vitamins such as vitamins B1 and biotin.