Methods to improve memory loss in patients with depression 1
1, basking in the sun
Sunlight can promote nerve growth factor and make nerve fibers grow. At present, experts have studied whether the amount of sun exposure is related to cognitive impairment. Although there is no conclusion for the time being, receiving sunlight every day can at least form a better sleep pattern and is not easy to be depressed.
Step 2 walk briskly
Aerobic exercise can make the heart beat faster, and some movements need the coordination of limbs, which can activate the cerebellum, promote thinking and improve the speed of cognition and information processing. Aerobic exercise is very simple, just walk. A study by the University of Illinois in the United States found that as long as you walk for 50 minutes three times a week, you can make your mind agile.
3. Eat more green food.
Green food, mainly leafy vegetables, can help you resist cognitive impairment and reduce the risk of memory loss. In addition, a study by Columbia University found that fish, nuts and olive oil have the same effect.
Step 4 meditate
Meditation can reduce anxiety and improve cerebral blood flow. Close your eyes, press your thumb on your little finger, imagine the good feeling after exercise, and take a deep breath for 30 seconds; Press your thumb on your ring finger, imagine anything you like for 30 seconds, and finally press your index finger to think of a beautiful place for 30 seconds.
Step 5 take a nap
A new Brazilian study published in the journal Frontiers of System Neuroscience found that taking a nap or taking a nap at school can improve memory. Another study shows that during a nap, the brain transfers information from the hippocampus to the prefrontal cortex to make room for new content in the hippocampus.
6. Smell roses and flowers
A new study in Germany divided some students who played paired playing cards into two groups. Let one group smell a rose fragrance during the game and smell it again before going to bed, while the other group doesn't smell it. When they woke up, a group of students who smelled the flowers remembered the matching poker better. In order to improve memory, smelling roses from time to time has many advantages.
7. Challenge yourself
American neuroscientist Faudushi believes that "people need to stop complaining and realize that they can remember many things!" His prescription is: try to remember the names of different news announcers on the news station in the morning, noon and evening, or remember the names of others in your favorite team except the core players.
Food for improving memory II
1, fish
Fish is one of the first choice foods to promote intellectual development. Fish head is rich in lecithin, which is an important source of neurotransmitters in human brain. It can enhance people's memory, thinking and analytical ability, control the degeneration of brain cells and delay aging. Fish is also an excellent source of high-quality protein and calcium, especially containing a lot of unsaturated fatty acids, which is particularly important for the normal development of the brain and eyes.
Step 2: eggs
Eggs are rich in high-quality protein, and yolk is rich in lecithin, triglyceride, cholesterol and yolk protein, which plays an important role in the development of nerves, enhancing memory, strengthening brain and improving intelligence.
3. Pumpkin
Pumpkin is an excellent source of β -carotene The content of vitamin A in pumpkin is better than that in vegetables, and it is rich in vitamin C, zinc, potassium and cellulose. Chinese medicine believes that pumpkin is sweet in taste, flat in nature, has the effect of clearing the heart and refreshing the brain, and can treat dizziness, upset and thirst due to yin deficiency and excessive fire. Therefore, people with neurasthenia and memory loss will cook pumpkins once a day, and the course of treatment is not limited, which has a good therapeutic effect.
4.bananas
Bananas are rich in nutrients and low in calories, and contain phosphorus called "the salt of wisdom". Banana is also a super source of tryptophan and vitamin B6, which is rich in minerals, especially potassium ions. A medium-sized banana contains 45 1 mg of potassium, which is good for the brain if eaten regularly.
5. Walnut
Because it is rich in unsaturated fatty acids, it is recognized as a traditional brain-nourishing and intelligence-improving food in China. Children must eat. It is advisable to eat 2-3 walnuts every day, and persevere in order to replenish the brain, enhance memory and eliminate brain fatigue. But you can't overeat. Overeating can cause dry stools and nosebleeds.
6.peanuts
Peanut is rich in pantothenic acid, which can improve memory. Pantothenic acid (calcium pantothenate), combined with lecithin contained in egg yolk and soybean, can improve memory. Nicotinic acid (vitamin B3) rich in oysters and animal livers can also improve memory. The ingredients rich in pantothenic acid are yeast, peanuts, tofu, green onions, leeks, broccoli and so on.
7.sunflower seeds
Sunflower seeds are rich in trace elements such as iron, zinc, potassium, magnesium and vitamin E, and have certain brain nourishing and brain strengthening effects. Practice has proved that people who like to eat sunflower seeds not only have rosy and delicate skin, but also have quick thinking, strong memory and coherent speech.
8. milk
Milk is an excellent source of high-quality protein, riboflavin, potassium, calcium, phosphorus, vitamin B 12 and vitamin D, which can provide various nutrients for the brain.
9.sesame
Mash sesame seeds, add a small amount of white sugar and take them with boiling water, or buy sesame paste, sesame biscuits and other products, and eat them once in the morning and evening, with 7 days as a course of treatment. After 5-6 courses of treatment, better brain-strengthening effects can be obtained.
10, kelp
Kelp is rich in linoleic acid, lecithin and other nutrients, which has the function of strengthening the brain. Sulfonates in seaweed foods such as kelp are indispensable to the brain.
1 1, kiwifruit
Kiwifruit is rich in vitamin C, which can relieve depression. Vitamin C also plays a role in the synthesis of neurotransmitters in the brain, which can relieve depression. The ingredients rich in vitamin C are citrus, strawberry, kiwi fruit, guava, bitter gourd and fresh jujube.
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