By Christine Cioppa
It’s not just attending class that’s important. It’s retaining what you’ve learned that counts! That can be hard to do when you are studying, caring for children and working a fulltime job.
There are some great beverage choices that can help you actually boost your memory power as you tackle your day. Academy of Nutrition and Dietetics Spokesperson, Jen McDaniel, MS, RDN, CSSD, LDN, shares some of her favorite beverages for boosting memory.
Water— “A dehydrated body can damper memory and overall brain function. The easiest way to assess hydration is to ensure urine looks like lemonade, not apple juice!” McDaniel says.
Caffeinated Coffee/Tea— “Studies have shown drinking two to three cups per day of either coffee or tea has been associated with both short- and long-term memory health improvements. The effects of caffeine are largely determined by one’s usual caffeine intake. A regular caffeine consumer might not get the same benefit from an afternoon cup of tea that an infrequent user would,” says McDaniel. For students attending night classes, she says to be careful with caffeine consumption. “The last thing we want to do is interfere with sleep. A tired brain will not function well the next day!”
Hot Cocoa—“Enjoying as little as one-third of an ounce of chocolate per day (50 calories worth) may help protect against age-related memory loss. The benefits from chocolate and cocoa powder come for polyphenols—antioxidants that move more blood to the brain, McDaniel says.
Veggie-Berry Smoothie—Vegetables such as dark leafy greens (spinach, lettuce), broccoli and beets contain both nitrates, which increase blood flow to the brain, and high levels of antioxidants. The combination of these nutrients acts like a broom in our brain clearing out the cobwebs, McDaniel says. Then there’s berries, which she says help protect against short-term memory loss and help undo age-related memory decline. “Some studies have even shown brain activity improvement within five hours of consuming berries,” McDaniel says. Mix veggies and berries together and double up on their healthful properties.
Recipes:
Brain Boosting Blueberry & Spinach Smoothie:
Ingredients (one serving):
1 cup frozen/fresh blueberries
½ cup milk
1/3 cup plain yogurt
½ cup spinach
1 T. honey
1 T. hemp seeds
Directions: Place all ingredients in blender and blend!
Hot Cognitive Boosting Cocoa
Ingredients:
1 cup milk of choice
1 T. unsweetened cocoa powder, non-alkalized
½ tsp. cinnamon
1-2 tsp. sugar
½ tsp. vanilla extract
Directions: Warm milk in microwavable cup for 30 seconds on high in microwave. Whisk in cocoa powder, sugar, cinnamon and vanilla. Heat for an additional 30-60 seconds. Enjoy once drink is cool enough to safely consume.
Enjoy!
