Most people have problems with their memory on some days and not others. When you are feeling alert, well rested and healthy, you are less likely to have problems with everyday remembering. But if you have been having a bad day, or are tense or depressed, you may experience problems with your memory.

Since memory is part of your cognitive process, it makes sense that anything that interferes with optimum brain function can affect how well you retrieve and store information. Both your body and your mind – hence your memory – are influenced by diet, medications, stress level, exercise, smoking, and relaxation.

Your mood affects your ability to remember. When you can’t remember something, you can get even more frustrated and create even more stress, which in turn affects your memory further. Anxiety and depression are the two major causes of memory problems at any age. When you are deeply depressed or overstressed, you tend to turn inward. You do not record information the way you normally do and your thoughts are occupied with negative emotions. It is important to relax and de-stress so your memory function can get back to normal. Practice breathing and visualization techniques every day so that when you need them they will be second nature to you.

Not eating a balanced diet can also have a negative impact on your memory, as it can impair the nervous system. Too many food additives and sugar play a key role in memory malfunction. You need a healthy diet full of vitamins, minerals, iron and protein.

You also need to drink plenty of water. Have you ever felt tired and disoriented in the middle of the day, and perked up after having some water? That is because dehydration can lead to confusion and other thinking problems.

Getting enough sleep is also essential for a good memory. This gives your brain some needed rest and relaxation. During certain periods of deep sleep that occur about every hour and a half, the brain disconnects from the senses and process, reviews, consolidates and stores memory. To interfere with this crucial time of sleep will seriously affect how your memory functions.

Alcohol, smoking and caffeine are all memory inhibitors. Consuming too much of these will impair your ability to store new information, and cause short term memory loss.

It may not be easy at first, but moderating your lifestyle and living in a healthy, balanced way can have a tremendous impact on you and your memory.

The brain, just like the rest of the human body, needs the appropriate nutrients to function properly. It is subject to deterioration as the cellular tissues undergo wear and tear with age. The brain needs the correct vitamins and minerals to replenish damaged cells. By eating the right kinds of food, you can help repair these damages and enhance your memory in the process.

There are many foods and vitamins that help improve memory. These include:

-Vegetables, especially spinach and onions. According to studies, spinach is known to prevent and reverse memory loss. Eating ½ cup of cooked spinach helps meet 2/3 of your daily folate requirements. Many Alzheimer’s patients include spinach in their daily diet. Onions have a natural chemical called fisetin that stimulates neuro-pathways that enhance long-term memory.

-Omega-3 acids. A study published in the April 2007 Journal of Neuroscience showed that a diet supplemented with omega-3 fatty acids may help prevent the development of memory loss. Good sources of omega-3 include fish (especially salmon and herring), flax, and eggs. Including these foods at least three times in your weekly diet will greatly contribute to maintaining a healthy brain and body.

-Berries, such as blackberries and strawberries, are a good source of antioxidants that help boost memory power. The antioxidant in blueberries is anthocyanin, which aids in improving brain function. Strawberries are rich in fisetin, just like onions. Other fruits and vegetables rich in fisetin include cantaloupe, black currants, kale, tomatoes, grapes, sweet potatoes, and oranges.

-The B vitamin family, especially B6, B12, and folic acid. These vitamins prevent neurons from breaking down, forbidding toxins to pollute the brain. They are also responsible for the formation of red blood cells and proper blood and oxygen circulation.

-Vitamins A,C, and E are rich in antioxidants that destroy free radicals in the body. When present, free radicals destroy healthy cells and tissues. If not neutralized, they will eventually make their way to the brain. Foods that are rich in antioxidants include broccoli, nuts, and citrus fruits.

-Coffee. Some studies show that coffee can help you focus and stay alert. Intake should be limited to one or two cups daily. Also, coffee has antioxidants that could be beneficial to the body.

When choosing the right type of food, it is important to take note of what your brain needs in order to function properly and efficiently. A diet filled with fruits, vegetables and vitamins is essential for retaining and storing memories, as well as enhancing short term and long term memory.