Memory problems can be influenced by our diet. To shed light on this issue, I invited an expert to share some valuable advice. Tiphaine, a naturopath (Heilpraktiker: German naturopathy), has her practice in Toulon. At 35, a former chef and owner of a gluten-free restaurant, she now guides women on their journey to natural health. Specializing in German naturopathy, Tiphaine seeks to identify "the root cause of the root cause," as Hippocrates said, to better understand human functioning. She describes her work as in-depth research and favors its complementarity with conventional medicine. Find her on Instagram for more interesting information: @tiphaine.naturopathe.
Together we will see how to boost your memorization and concentration, two essential elements for effective learning.
We all have the same brain, but not the same abilities.
We don't all have the same genetic makeup: some possess naturally high cognitive abilities, while others feel they constantly struggle to recall their most recent memories. This inequality can feel unfair, but it's important to understand the distinction between nature and nurture.
Innate abilities refer to genetic capacities, such as eidetic (photographic) memory, which is extremely rare. Acquired abilities, on the other hand, concern everything we have undertaken to improve our brain plasticity, and it is never too late to start, even in adulthood. Brain plasticity is the nervous system's ability to modify its structure and create new neural connections.
We use the memory circuit, or Papez circuit, a complex process that constantly encodes information. This process is strengthened when we associate colors, emotions, or shades with what we learn, hence the importance of mind mapping. Our brain, weighing approximately 1,5 kg, processes information from our five senses through specific areas distributed across different lobes. The more we enrich our information with sensory stimuli, the more we strengthen our memory and brain plasticity.
Memory and concentration are like muscles: they need to be trained. Mohamed brilliantly teaches how to develop them. However, to improve your cognitive abilities, it's essential to understand some basic naturopathic principles. Here are a few tips!
Lifestyle: the core of a healthy life
A healthy lifestyle is essential. Too often, we disconnect our actions from their impact on our bodies. Yet, what we eat, drink, and do directly influences our body and mind.
If you're looking to boost your memory and concentration, start by eliminating processed foods, reducing sugar in all its forms, and limiting gluten and dairy products. Gluten can damage the intestinal lining in 70% of people, while dairy products (especially cow's milk) often cause inflammation in 80% of adults with lactase deficiency.
Drink at least 2 liters of water a day, but avoid drinking during meals, as this can disrupt digestion. Chew slowly to ease the burden on your stomach. Also, engage in regular physical activity to oxygenate your body and eliminate toxins.
Increase your fiber intake to feed the beneficial bacteria in your gut, as a healthy microbiota is essential for good concentration.
The microbiota: a key player in memory
The vagus nerve, the gut-brain axis, and the microbiota play a key role in our memory. Intestinal permeability can lead to increased blood-brain barrier permeability, allowing undesirable substances to enter the brain. To optimize your cognitive abilities, your gut health must be impeccable.
The hippocampus: the seat of memory
The hippocampus, responsible for memory and emotions, needs zinc to function properly. Zinc acts as a neurotransmitter and a modulator of glutamatergic receptors. However, be careful not to consume excessive amounts of zinc, as it interferes with iron absorption. Good memory depends on the interconnectedness of several brain areas, and this plasticity can be improved through training.
Herbal medicine: a natural remedy for memory
- Ginkgo Biloba : improves blood circulation and cognitive functions.
- Bacopa Monnieri (Brahmi) : used in India for over 3000 years to boost memory and concentration.
- Sage known for its anti-infective properties and its benefits on memory.
- Ginseng It improves cognitive function, but may be too stimulating for some. Ashwagandha is a better choice if you experience anxiety or have trouble sleeping.
Gemmotherapy and essential minerals
- Fig tree bud : regulator of the nervous system.
- Zinc, magnesium, iron These minerals are essential for proper brain function. It is recommended to take them in bisglycinate form for better absorption.
Avoid this to preserve your memory
- Stress Chronic stress affects the hippocampus.
- Coffee : to be avoided, as it depletes the adrenal glands and worsens stress.
- dehydration : Drinking enough water is essential.
- Deficiencies : in B vitamins, iron, and omega-3, which are essential for proper brain function.
Grandma's Remedies
- Apply a hot water bottle to your liver before going to sleep.
- Respect your circadian rhythms and sleep at least 7 hours a night.
- Review your diet with the help of a professional for an effective detox.
This advice is not a substitute for medical care.
Tiphaine Fontaine – Naturopath / Heilpraktiker in Toulon
www.tiphainefontaine.com
T: 06.98.93.03.87
Instagram: @tiphaine.naturopathe
