HOW TO IMPROVE MEMORY THROUGH NUTRITION l Dr Rafiq Dar Corporate Trainer Neuropsychologist
"Hello, I'm Dr Rafiq Dar, qualified and experienced practitioner specializing in Neuro-linguistic Programming (NLP), hypnotherapy, and life and business coaching. With a strong academic background in neurosciences and extensive training in various behavioural modalities, I am dedicated to helping individuals and organizations achieve their full potential and create meaningful change.
I completed my European Joint MS in Neurosciences from three prestigious European universities, including the University of Strasbourg, France, the University of Basel, Switzerland, and the University of Fribourg, Germany. Building on this foundation, I went on to earn my Ph.D. in Neurosciences University of Strasbourg, France in 2013.
Complementing my academic achievements, I hold a Diploma in Clinical Psychology and an Advanced Diploma in Clinical Hypnotherapy from the prestigious Hypnosis Motivation Institute in California, USA. I have also acquired a Diploma in handwriting analysis from the same institute. Additionally, I am a certified NLP Practitioner accredited by the American Board of NLP.
With a strong foundation in mind sciences, I offer comprehensive services in NLP, hypnotherapy, and coaching. I specialize in empowering individuals to overcome limiting beliefs, enhance their communication skills, and develop effective strategies for personal and professional growth. My coaching approach is tailored to each client's unique needs, focusing on areas such as leadership development, career transitions, psychological and mental health.
I am passionate about utilizing my extensive knowledge and expertise to help individuals and organizations unlock their potential, improve performance, and achieve their goals. Let's connect and explore how we can work together to create positive and lasting change."
I completed my European Joint MS in Neurosciences from three prestigious European universities, including the University of Strasbourg, France, the University of Basel, Switzerland, and the University of Fribourg, Germany. Building on this foundation, I went on to earn my Ph.D. in Neurosciences University of Strasbourg, France in 2013.
Complementing my academic achievements, I hold a Diploma in Clinical Psychology and an Advanced Diploma in Clinical Hypnotherapy from the prestigious Hypnosis Motivation Institute in California, USA. I have also acquired a Diploma in handwriting analysis from the same institute. Additionally, I am a certified NLP Practitioner accredited by the American Board of NLP.
With a strong foundation in mind sciences, I offer comprehensive services in NLP, hypnotherapy, and coaching. I specialize in empowering individuals to overcome limiting beliefs, enhance their communication skills, and develop effective strategies for personal and professional growth. My coaching approach is tailored to each client's unique needs, focusing on areas such as leadership development, career transitions, psychological and mental health.
I am passionate about utilizing my extensive knowledge and expertise to help individuals and organizations unlock their potential, improve performance, and achieve their goals. Let's connect and explore how we can work together to create positive and lasting change."
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LearningTranscript
00:00I am giving this series of videos on memory, on how you can improve your memory.
00:20The second approach I am going to tell you is on how nutrition can help you.
00:29Nutrition is extremely crucial.
00:36Out of the four approaches I have told you, the most important approach is nutrition.
00:43Nutrition has to give the brain the things that help in memory formation.
00:50A raw material can only give nutrition.
00:53It can have minerals, vitamins, fatty acids, water.
01:00If you open this chapter, it is very long.
01:06But I can tell you four comprehensive things that are in food or nutrition that can improve your memory.
01:17The first point is omega-3 fatty acid.
01:23Omega-3 fatty acid is found in fatty acids.
01:27Omega-3 fatty acid strengthens the membrane of the brain cells.
01:35If the membrane of the brain is weak,
01:40as I told you, when the memory is formed,
01:43as soon as we hear or see something,
01:46signals come to the brain.
01:50The brain takes the signal and the signal travels to the membranes.
01:55The information that is coming to the memory,
01:59on which you are focusing or paying attention,
02:01the information that passes from your brain to the cells,
02:05if the membranes of your cell are weak,
02:08the signal will not be correct.
02:11As a result, there will be no memory formation.
02:14Then there will be a problem in memory consolidation.
02:17So the best thing for this is how to keep the membranes better,
02:22how to keep the neuronal structure better.
02:25Omega-3 fatty acid is one of the nutrients that can help you.
02:31Omega-3 fatty acid is usually found in fish.
02:36So if you want to improve your cognitive health,
02:40then please use omega-3 fatty acid in your food.
02:47It can be in the form of fish,
02:49or you can take a synthesized type of omega-3 fatty acid.
02:54In many cooking oils, an additional omega-3 fatty acid is added.
02:59So if you don't eat fish in your routine,
03:04like there are cultural variations,
03:07like in Punjab, people don't eat fish in the summer.
03:12I will make a separate video on why people don't eat fish in the summer,
03:21and why should they eat fish.
03:23There is no problem in this,
03:24but I will talk about a separate topic on this.
03:27Omega-3 fatty acid is a very important ingredient in fish,
03:33especially if you talk about tuna fish or salmon fish.
03:39Omega-3 fatty acid is a very important component in this.
03:43The second thing I am telling you is that
03:47when the brain works,
03:50when you do more mental exercises,
03:55then there are different oxidants in your brain,
04:00due to which there is oxidative stress.
04:04The brain feels stress.
04:06You must have felt that your head is very tired,
04:11so basically there is oxidative stress in the brain.
04:15So the best way is that
04:17it is very important that there are antioxidants in your food.
04:22It is very important to have things that work against the oxidants.
04:27Now I will tell you where you can find antioxidants.
04:32Vitamin C is a very good antioxidant.
04:37A person needs vitamin C on a daily basis.
04:45So take vitamin C on a daily basis.
04:48What are the foods that contain a lot of vitamin C on a daily basis?
04:54For example, cabbage is a very cheap vegetable.
05:00Capsicum, which is also called capsicum,
05:03contains a lot of vitamin C.
05:05Cabbage contains a lot of vitamin C.
05:06Carrot contains a lot of vitamin C.
05:08Apart from this, citrus fruits also contain a lot of vitamin C.
05:11If you use citrus fruits,
05:14it is a very good antioxidant.
05:17Vitamin E is also an antioxidant.
05:22So if you use citrus fruits,
05:25the level of oxidative stress in your brain decreases,
05:29which is related to direct memory.
05:32If there is oxidative stress in the brain,
05:36there is a phenomenon called synaptic plasticity.
05:40It is also called neuroplasticity.
05:42Those who study science will have an idea.
05:44Neuroplasticity means that the brain can change itself.
05:50If there is no memory in your brain,
05:52then when you are taking information,
05:54it is being memorized.
05:55Your brain is changing.
05:57It is consolidating that memory.
05:59This phenomenon is also called neuroplasticity or synaptic plasticity.
06:05If you have oxidative stress,
06:09then the mechanism of neuroplasticity or synaptic plasticity becomes weak,
06:15which causes memory issues.
06:17This was the second point.
06:19The third point is that a balanced diet is very important.
06:23As I told you,
06:26many neurotransmitters are also very important for memory.
06:29One of the neurotransmitters is acetylcholine.
06:34If there is no acetylcholine in your food,
06:38then please note that your memory may become weak.
06:43Apart from this,
06:45there are many vitamins and minerals like zinc and magnesium.
06:51These are such minerals that have a cognition effect.
06:55If there is a nutrient called choline in your food,
07:01which further makes acetylcholine,
07:04if there is a lack of choline in your food,
07:09then you may have memory issues.
07:11Apart from memory issues,
07:13if there is a deficiency of minerals like zinc,
07:16then you may have cognitive issues in addition to memory.
07:20Like attention and focus.
07:23Obviously, if you have a lack of attention and focus,
07:27then your memory will also be weak.
07:29This is the third point.
07:31The fourth point is hydration.
07:35It is important to have normal water in your body.
07:40If there is no normal water in your body,
07:44if you are dehydrated,
07:46then there will be a lack of blood in your body.
07:49Obviously, water is a part of the blood.
07:51When the same blood goes to your brain,
07:54then obviously there will be less blood in your brain.
07:58When there is less blood in your brain,
08:01then your neurons have less oxygen supply.
08:06Because you know that blood takes oxygen to the brain.
08:10When the volume of blood decreases due to dehydration or lack of water,
08:15then overall your brain gets less oxygen.
08:19What happens due to less oxygen?
08:21Neurons suffer.
08:23Due to this, the normal mechanism of neuroplasticity or memory suffers.
08:30These are the four important approaches.
08:34If you follow them,
08:36then your memory will be better.
08:39Thank you.