Dextrose;

Fruit juice (except lime and lemon);

Flours;

Refined or instant grains;

Foods High in Refined Carbs and Sugar

Desserts

Ice cream and frozen yogurt;

Majority of bread types;

Most crackers;

Cookies and cakes;

Muffins;

Pancakes and Waffles;

Pies and other Pastries;

Candy;

Milk and white chocolate;

Breaded or battered food;

Most cereals;

Majority of noodles, couscous, and pasta;

Jellies, preserves, and jams;

Bagels and pretzels;

Pizza;

Corn chips, caramel corn, and kettle corn;

Many energy, power, or granola bars;

Tortillas rice cakes and corn cakes;

Ketchup, honey mustard, most barbecue sauces;

Soda;

Many milk substitutes;

Liqueurs and sweetened wines.

Vital Vitamin D

Decades ago, the vitamin we were told was essential for our health was vitamin C, but now we know that one of the most crucial vitamins of all is Vitamin D.

This particular vitamin has a dramatic effect on many health problems and has been linked to cognitive function decline when the levels are low.

There have been studies that suggested low levels of Vitamin D may increase your risk of developing dementia. Those most at risk of a Vitamin D deficiency are those who live in colder parts of the world and those with dark skin.

Get Up and Move

Exercise is not only essential for overall good health, but it has a positive effect on your mental health and your brain function. It is suggested that exercising regularly, at a moderate level, can significantly enhance your cognitive function and your memory. This

is because exercise stimulates the secretion of neuroprotective proteins, and these lead to the development and growth of neurons, improving the health of your brain. Practice also makes you more alert.

Increase Anti-Inflammatory Foods in Your Diet

Usually, when we think of anti-inflammatory, we think of medications, but some foods have anti-inflammatory properties too, and including these in your diet can help your memory. Inflammation in the body is reduced by antioxidants such as teas, vegetables, and fruit. Those that eat more vegetables and fruits have a decreased risk of developing a decline in their cognitive function. It also reduces the risk of developing dementia.

Another food that has high antioxidant content is berries. These contain anthocyanins and flavonoids, which are antioxidants, and eating these regularly can help prevent the loss of your memory.

Blueberries are particularly useful as are strawberries, but any berries will contain levels of these antioxidants.

Curcumin is a powerful antioxidant that is found in high levels in turmeric root and has a strong anti-inflammatory effect on the body.

Curcumin reduces the number of amyloid plaques, oxidative damage, and brain inflammation. The amyloid plaques gather on the neurons and lead to the death of cells and tissue, which ultimately causes memory loss.

Curcumin can also help with mood and depression because it boosts dopamine and serotonin. It also increases a particular growth

hormone that aids with cell growth.

Dark chocolate and cocoa! It’s not too often you get told you can eat chocolate, but the cocoa contains flavonoids. These stimulate the growth of neurons, blood vessels and improve the flow of blood in the area of the brain associated with memory. Tests on people who ate dark chocolate showed their mind was better than those who consumed white chocolate.

For the best results, dark chocolate that has a cocoa content of at least 70% cacao or even higher should be chosen. The higher the percentages of cacao, the more antioxidants are contained.

Top foods for your memory and your brain:

Fatty Fish

Sardines, salmon, and trout are all types of fatty fish that have a high source of omega-3 fatty acids. If you aren’t keen to take the fish oil supplements, get yourself some fresh fatty fish instead. The omega-3 fatty acids help to improve your mood as well, and they help to ward off cognitive decline, such as is seen in Alzheimer’s disease.

Coffee

A lot of people get up in the morning and make themselves a cup of coffee without realizing just how good it is for the mind. Coffee contains antioxidants as well as caffeine. Caffeine can increase your level of alertness because it blocks the chemical adenosine that makes you want to sleep. It lifts your mood by boosting neurotransmitters like serotonin that make you feel good. Caffeine can improve concentration and make you more productive. There is a theory that drinking coffee over a long period could be linked to a lowered risk of