Vitamins for memory and from stress: integrated approach
Chapter 1: Understanding the relationship of memory, stress and nutrition
1.1. Memory: a complex process that requires nutritional support. Memory is not a single function, but a complex set of cognitive processes, including coding, storing and extracting information. Each stage requires the optimal functioning of neurons and neural networks. For this, sufficient intake of certain nutrients, including vitamins, minerals and other important compounds, is necessary. The lack of these substances can lead to a deterioration in memory, a decrease in concentration of attention and other cognitive problems.
1.1.1. Coding of information. Coding is the first stage of the formation of the memory, when the information is converted into a form that the brain can store. This process depends on neurotransmitters, such as acetylcholine, and requires sufficient energy obtained from glucose and oxygen. B vitamins, especially B1 (thiamine) and B3 (NIACIN), play an important role in glucose metabolism and energy production in the brain, thereby supporting the coding process. Antioxidants, such as vitamin C and vitamin E, protect neurons from damage to free radicals, which can disrupt the normal functioning of the brain and worsen coding of information.
1.1.2. Storage of information. The storage of information includes strengthening neural connections and the formation of long -term memory. This process requires the synthesis of new proteins and lipids, as well as maintaining the structural integrity of neurons. Vitamin D, known for its role in maintaining bone health, also plays an important role in neuroprotement and synaptic plasticity, which is necessary for the formation of long -term memory. Omega-3 fatty acids, especially DHA (non-zahexaenic acid), are an important component of cell membranes in the brain and contribute to their flexibility and functionality, which is important for storing information.
1.1.3. Extracting information. Information is the process of access to preserved memories and using them at the right time. This process also depends on neurotransmitters and requires effective communication between different areas of the brain. B12 vitamins, especially B12 (cobalamin) and folic acid, are necessary for the synthesis of neurotransmitters and maintaining the myelinization of the nerve fibers, which ensures the rapid and effective transmission of the nerve impulses necessary to extract information. The lack of these vitamins can lead to a decrease in cognitive functions and the difficulty of extracting information.
1.2. Stress: a destructive effect on the brain and memory. Chronic stress has a negative effect on the brain and memory, affecting the structure and function of the hippocampus, the area of the brain that is responsible for the formation and storage of new memories. Stress leads to the release of cortisol, stress hormone, which in high concentrations can damage neurons and worsen cognitive functions.
1.2.1. The influence of cortisol on hippocampus. The chronically increased level of cortisol can lead to a decrease in the volume of the hippocampus, which is associated with the deterioration of spatial memory and the ability to teach. Cortisol suppresses neurogenesis, the process of formation of new neurons in the hippocampus, and reduces synaptic plasticity, the ability of neurons to form new connections. This leads to a decrease in cognitive reserves and an increase in the risk of dementia in the future.
1.2.2. Stress and inflammation. Stress also causes inflammatory processes in the brain that can damage neurons and worsen cognitive functions. Inflammatory cytokines, such as IL-1β and TNF-α, can violate neurotransmissions and synaptic plasticity, which leads to a deterioration in memory and attention. Antioxidants and anti -inflammatory nutrients can help reduce inflammation and protect the brain from damage caused by stress.
1.2.3. Stress and neurotransmitters. Stress affects the level of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in regulating mood, motivation and cognitive functions. A decrease in the level of these neurotransmitters can lead to depression, anxiety and memory worsening. Some vitamins and minerals, such as magnesium and B vitamins, can help maintain the neurotransmitter level and improve mood and cognitive functions.
1.3. Nutrition as a key factor in brain protection and memory improvement. Proper nutrition plays an important role in maintaining brain health and improving memory. A full -fledged diet, rich in vitamins, minerals, antioxidants and other beneficial substances, can help protect the brain from damage caused by stress and other factors, as well as improve cognitive functions.
1.3.1. Antioxidants: protection against free radicals. Antioxidants, such as vitamin C, vitamin E, selenium and carotenoids, protect the brain from damage caused by free radicals, which are formed in the process of metabolism and under the influence of stress. Free radicals can damage cell membranes, DNA and other important components of neurons, which leads to a deterioration in cognitive functions. The use of products rich in antioxidants, such as fruits, vegetables, berries and nuts, can help protect the brain from these damage.
1.3.2. Omega-3 fatty acids: support for the health of cell membranes. Omega-3 fatty acids, especially DHA, are an important component of cell membranes in the brain and contribute to their flexibility and functionality. DHA also plays an important role in neuroprotection and synaptic plasticity. The use of products rich in omega-3 fatty acids, such as fatty fish, linen seed and walnuts, can help improve memory and cognitive functions.
1.3.3. B vitamins B: Support for energy metabolism and neurotransmission. Vitamins of group B, especially B1, B3, B6, B12 and folic acid, play an important role in energy metabolism and neurotransmission. They are necessary for the synthesis of neurotransmitters, such as acetylcholine, serotonin and dopamine, as well as to maintain myelinization of nerve fibers. The lack of B vitamins can lead to a worsening memory, a decrease in concentration of attention and other cognitive problems. The use of products rich in group B vitamins, such as meat, poultry, fish, eggs, dairy products and green leafy vegetables, can help maintain brain health and improve cognitive functions.
Chapter 2: Vitamins playing a key role in improving memory and reducing stress
2.1. Vitamin B1 (thiamine): Fuel for the brain. Vitamin B1 plays a key role in glucose metabolism, the main source of energy for the brain. It also participates in the synthesis of acetylcholine, neurotransmitter, necessary for memory and learning.
2.1.1. The mechanism of action of thiamine. Tiamin is a cofactor of several enzymes involved in carbohydrate metabolism, including pyruvat dehydrogenase and alpha-ketoglutaratratodehydrogenase. These enzymes catalyze important stages in the Crebs cycle, a process in which glucose is converted into energy. The disadvantage of thiamine can lead to a violation of energy metabolism in the brain, which leads to a decrease in cognitive functions.
2.1.2. Tiamine deficiency and its consequences. Tiamine deficiency can cause various neurological problems, including Encephalopathy of Wernick and Corsakov Syndrome. Vernika encephalopathy is characterized by confusion, ataxia (impaired coordination) and ophthalmoplegia (paralysis of the eye muscles). Korsakova syndrome is characterized by memory loss, confabulations (false memories) and apathy.
2.1.3. Sources of Tiamin. Good sources of thiamine include pork, whole grain products, legumes and nuts. Enriched products, such as bread and cereals, can also be a good source of thiamine.
2.1.4. Dosage Thiamine. The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women. In some cases, for example, with alcoholism or malabsorption, a higher dose of thiamine may be required.
2.2. Vitamin B3 (NIACIN): Support for energy metabolism and neuroprotection. Vitamin B3 is involved in energy metabolism and synthesis of neurotransmitters. It also has antioxidant properties and can protect neurons from damage.
2.2.1. Niacin action mechanism. Niacin is the predecessor of Nad+ and NADP+ coherents, which are involved in many metabolic processes, including energy metabolism, DNA synthesis and DNA restoration. NAD+ and NADP+ also play an important role in signal tracks that regulate the survival and function of neurons.
2.2.2. Niacin deficiency and its consequences. Niacin deficiency can cause Pellagra, a disease characterized by dermatitis, diarrhea and dementia. Pellagra can also cause neurological symptoms, such as depression, anxiety and memory deterioration.
2.2.3. Sources of Niacin. Good sources of niacin include meat, poultry, fish, peanuts and mushrooms. Enriched products, such as bread and cereals, can also be a good source of niacin.
2.2.4. Dosage niacina. The recommended daily dose of Niacin is 16 mg for men and 14 mg for women. High doses of niacin can cause side effects, such as redness of the skin, nausea and vomiting.
2.3. Vitamin B6 (pyridoxine): key component of the synthesis of neurotransmitters. Vitamin B6 is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which play an important role in regulating mood, sleep and cognitive functions.
2.3.1. The mechanism of action of pyridoxine. Pyridoxine is a cofactor of many enzymes involved in amino acid metabolism, including the synthesis of neurotransmitters. It is also involved in the synthesis of hemoglobin, carrying oxygen in the blood.
2.3.2. Pyridoxine deficiency and its consequences. Pyridoxine deficiency can cause various neurological problems, including depression, anxiety, irritability and memory deterioration. It can also cause anemia and skin rashes.
2.3.3. Sources of pyridoxine. Good sources of pyridoxine include meat, poultry, fish, bananas, potatoes and avocados.
2.3.4. Pyridoxine dosage. The recommended daily dose of pyridoxine is 1.3 mg for adults. High doses of pyridoxine can cause neuropathy (nerves damage).
2.4. Vitamin B12 (cobalamin): protection of nerve cells and improving cognitive functions. Vitamin B12 is necessary to maintain the health of nerve cells and the synthesis of myelin, the protective membrane surrounding the nerve fibers. It also plays an important role in the synthesis of DNA and RNA.
2.4.1. The mechanism of action of cobalamine. Cobalamine is a cofactor of two enzymes, methylmalonil-cooa mutaze and methyltransferase. Methylmalonil-Coa Mutaz is involved in the metabolism of fatty acids, and methyltransferase is involved in the synthesis of methionine, amino acids necessary for the synthesis of DNA and RNA.
2.4.2. Cobalamine deficiency and its consequences. Cobalamine deficiency can cause various neurological problems, including dementia, depression, memory loss and numbness and tingling in the limbs. It can also cause anemia and fatigue.
2.4.3. Sources of cobalamine. Good sources of cobalamine include meat, poultry, fish, eggs and dairy products. Vegetarians and vegans need to take vitamin B12 additives in order to avoid deficiency.
2.4.4. Cobalamine dosage. The recommended daily dose of cobalamine is 2.4 mcg for adults.
2.5. Folic acid (vitamin B9): support for brain development and prevention of cognitive decline. Folic acid is necessary for the development of the brain and nervous system. It also plays an important role in the synthesis of DNA and RNA and can help prevent a cognitive decline.
2.5.1. The mechanism of action of folic acid. Folic acid is a cofactor of many enzymes involved in the metabolism of nucleotides, construction blocks of DNA and RNA. It also participates in amino acid metabolism, including the synthesis of neurotransmitters.
2.5.2. Folic acid deficiency and its consequences. Folic acid deficiency can cause various neurological problems, including depression, irritability and memory deterioration. It can also cause anemia and congenital defects in the nervous tube in infants.
2.5.3. Sources of folic acid. Good sources of folic acid include green leafy vegetables, legumes, oranges and enriched products, such as bread and cereals.
2.5.4. Folic acid dosage. The recommended daily dose of folic acid is 400 mcg for adults. Pregnant women need to take a higher dose of folic acid to prevent congenital defects in the nerve tube in infants.
2.6. Vitamin C (ascorbic acid): a powerful antioxidant to protect the brain. Vitamin C is a powerful antioxidant that helps protect the brain from damage caused by free radicals. It also participates in the synthesis of collagen, an important protein to maintain the structure of the brain.
2.6.1. The mechanism of action of vitamin C. Vitamin C is an electron donor and can neutralize free radicals, preventing their damaging effect on cells. It is also involved in the synthesis of collagen, an important protein to maintain the structure of the skin, bones and blood vessels.
2.6.2. Vitamin C deficiency and its consequences. Vitamin C deficiency can cause scurvy, a disease characterized by bleeding gums, fatigue and weakness. It can also cause depression, irritability and memory deterioration.
2.6.3. Sources of vitamin C. Good sources of vitamin C include citrus fruits, berries, pepper and broccoli.
2.6.4. Dosage of vitamin C. The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers need to take a higher dose of vitamin C.
2.7. Vitamin D: The role in neuroprotheiation and cognitive function. Vitamin D plays an important role in neuroprotection and cognitive function. He can help protect neurons from damage and improve memory and training.
2.7.1. Vitamin D. Vitamin D is a hormone that regulates the expression of many genes, including genes involved in neuroprotheres and cognitive function. It also participates in the regulation of the level of calcium in the blood, which is necessary for the normal functioning of nerve cells.
2.7.2. Vitamin D deficiency and its consequences. Vitamin D deficiency can cause various health problems, including osteoporosis, muscle weakness and depression. It can also be associated with a deterioration in cognitive functions and an increased risk of dementia.
2.7.3. Sources of vitamin D. Vitamin D is synthesized in the skin under the influence of sunlight. It is also contained in some products, such as fatty fish, eggs and enriched products.
2.7.4. Dosage of vitamin D. The recommended daily dose of vitamin D is 600 IU (international units) for adults. People with vitamin D deficiency may require a higher dose of vitamin D.
2.8. Vitamin E: antioxidant protection of brain cell membranes. Vitamin E is a powerful antioxidant that helps protect the brain cell membranes from damage caused by free radicals.
2.8.1. Vitamin E. Vitamin E is a fat -soluble antioxidant that is built into cell membranes and protects them from oxidation. He can also help restore other antioxidants, such as vitamin C.
2.8.2. Vitamin E deficiency and its consequences. Vitamin E deficiency is rare, but can cause neurological problems, such as ataxia and muscle weakness.
2.8.3. Sources of vitamin E. Good sources of vitamin E include vegetable oils, nuts, seeds and green leafy vegetables.
2.8.4. Dosage of vitamin E. The recommended daily dose of vitamin E is 15 mg for adults.
Chapter 3: Minerals that support cognitive functions and reduce stress
3.1. Magnesium: relaxation, sleep improvement and memory support. Magnesium plays an important role in the regulation of the nervous system and can help reduce stress and improve sleep. It also participates in learning and memory processes.
3.1.1. Magnesium action mechanism. Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, protein synthesis and DNA. It is also an important regulator of the nervous system and can help reduce the excitability of neurons, thereby contributing to relaxation and improving sleep.
3.1.2. Magnesium deficiency and its consequences. Magnesium deficiency can cause various symptoms, including anxiety, irritability, insomnia, muscle cramps and headaches. It can also be associated with a deterioration in memory and cognitive functions.
3.1.3. Sources of magnesium. Good sources of magnesium include green leafy vegetables, nuts, seeds, legumes and whole grains.
3.1.4. Magnesium dosage. The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
3.2. Zinc: important for neurogenesis and protection against oxidative stress. Zinc is necessary for neurogenesis, the process of formation of new neurons in the brain. It is also a powerful antioxidant and can help protect the brain from damage caused by oxidative stress.
3.2.1. The mechanism of action of zinc. Zinc is involved in the regulation of the expression of genes involved in neurogenesis and synaptic plasticity. It is also a cofactor of antioxidant enzyme superoxidsmouth (SOD), which helps to protect the cells from damage caused by free radicals.
3.2.2. Zinc deficiency and its consequences. Zinc deficiency can cause various symptoms, including memory deterioration, a decrease in immunity, loss of appetite and a deceleration of growth.
3.2.3. Sources of zinc. Good zinc sources include meat, poultry, fish, seafood, nuts and seeds.
3.2.4. Zinc dosage. The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
3.3. Selenium: Protection of neurons and support for cognitive function. Selenium is an important trace element that plays a role in protecting neurons from damage caused by oxidative stress. It is also necessary for the normal function of the thyroid gland, which regulates metabolism and cognitive functions.
3.3.1. The mechanism of action of selenium. Selenium is a component of antioxidant enzymes, such as glutathioneperoxidase, which help protect the cells from damage caused by free radicals. It also participates in the metabolism of thyroid hormones, which are necessary for the normal function of the brain.
3.3.2. Selena’s deficiency and its consequences. Selenium deficiency can cause various health problems, including deterioration in cognitive functions, a decrease in immunity and thyroid disease.
3.3.3. Sources of Selena. Good sources of selenium include Brazilian nuts, seafood, meat and poultry.
3.3.4. Selena dosage. The recommended daily dose of selenium is 55 mcg for adults.
Chapter 4: Other nutrients important for memory and reduction of stress
4.1. Omega-3 fatty acids: support for brain health and improvement of cognitive functions. Omega-3 fatty acids, especially DHA (nonsenseic acid) and EPA (eicopascentenoic acid), are important components of cell membranes in the brain and play a key role in neuroprotement, synaptic plasticity and cognitive functions.
4.1.1. The mechanism of action of omega-3 fatty acids. DHA is the main structural component of brain cell membranes and contributes to their flexibility and functionality. EPA has anti -inflammatory properties and can help reduce inflammation in the brain that can damage neurons and worsen cognitive functions.
4.1.2. Omega-3 fat deficiency and its consequences. The omega-3 deficiency of fatty acids can be associated with a deterioration in memory, a decrease in concentration, depression and an increased risk of dementia.
4.1.3. Sources of omega-3 fatty acids. Good sources of omega-3 fatty acids include fatty fish (salmon, tuna, mackerel), linen seeds, walnuts and chia seeds.
4.1.4. The dosage of omega-3 fatty acids. The recommended daily dose of omega-3 fatty acids is 250-500 mg EPA and DHA.
4.2. Kholin: predecessor of acetylcholine, neurotransmitter memory. Kholin is an important nutrient that is necessary for the synthesis of acetylcholine, neurotransmitter, which plays a key role in memory, training and attention.
4.2.1. The mechanism of action of choline. Kholin is the predecessor of acetylcholine, which transfers nerve impulses in the brain and is necessary for normal cognitive function. Kholin is also involved in the synthesis of phosphatidylcholine, the main component of cell membranes.
4.2.2. Holin’s deficiency and its consequences. Choline deficiency can be associated with a worsening memory, a decrease in concentration and an increased risk of dementia.
4.2.3. Sources of choline. Good sources of choline include eggs, meat, poultry, fish, all and cruciferous vegetables.
4.2.4. Kholin dosage. The recommended daily dose of choline is 550 mg for men and 425 mg for women.
4.3. Amino acids: building blocks for neurotransmitters. Amino acids are building proteins and are necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and gamut, which play an important role in the regulation of mood, sleep and cognitive functions.
4.3.1. Triptofan: Tryptophan is the predecessor of serotonin, neurotransmitter, which regulates mood, sleep and appetite.
4.3.2. Tyrosine: Tyrosin is the predecessor of dopamine, neurotransmitter, which regulates motivation, reward and motor activity.
4.3.3. Glutamine: Glutamin is the predecessor of GABA, Neurotransmitter, which has a calming and relaxing effect.
4.3.4. Amino acid sources: Good sources of amino acids include meat, poultry, fish, eggs, dairy products, legumes and nuts.
4.4. Coenzym Q10 (COQ10): antioxidant and support for energy metabolism. COQ10 is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It also plays an important role in energy metabolism and can help improve cognitive functions.
4.4.1. COQ10 action mechanism. COQ10 is a component of the respiratory chain in mitochondria, organelles responsible for the production of energy in cells. It is also an antioxidant and can help neutralize free radicals.
4.4.2. COQ10 deficiency and its consequences. COQ10 deficiency can cause various health problems, including deterioration in cognitive functions, muscle weakness and heart failure.
4.4.3. Sources COQ10. COQ10 is contained in meat, poultry, fish and vegetable oils. It can also be obtained from additives.
4.4.4. Dosage COQ10. The recommended daily dose of COQ10 is 30-100 mg.
Chapter 5: Practical recommendations for nutrition optimization to improve memory and reduce stress
5.1. Balanced diet: the basis of brain health. The basis for improving memory and reducing stress is a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
5.1.1. Fruits and vegetables: Use a variety of fruits and vegetables of different colors to get a wide range of vitamins, minerals and antioxidants.
5.1.2. Whole grain products: Replace refined grains with whole grain products, such as brown rice, cinema and whole grain bread to get more fiber, vitamins and minerals.
5.1.3. Low -fat protein: Include low -fat protein in your diet, such as poultry without skin, fish, legumes and tofu to get the amino acids necessary for the synthesis of neurotransmitters.
5.1.4. Useful fats: Use useful fats such as omega-3 fatty acids contained in fatty fish, linen seed and walnuts, as well as mono-saturated fats contained in avocados and olive oil.
5.2. Restriction of sugar consumption, processed products and trans fats. Avoid or limit the consumption of sugar, processed products and trans fats, as they can negatively affect the health of the brain and worsen cognitive functions.
5.2.1. Sahar: Excessive sugar consumption can lead to inflammation in the brain and memory worsening.
5.2.2. Processed products: Producted products often contain a lot of sugar, salt and harmful fats, which can negatively affect the health of the brain.
5.2.3. Trans-fats: Trans-fats are harmful fats that can increase cholesterol levels and increase the risk of cardiovascular diseases and cognitive disorders.
5.3. Hydration: An important factor for the optimal function of the brain. Support a sufficient level of hydration by drinking a sufficient amount of water during the day. Dehydration can lead to a deterioration in memory, a decrease in concentration and headaches.
5.4. Regular nutrition: Support for stable blood sugar. Eat regularly to maintain a stable blood sugar level and prevent sharp energy changes that can negatively affect mood and cognitive functions.
5.5. Addresses: expediency and choice. Consider the possibility of taking the additives of vitamins and minerals, if you cannot get enough of these substances from food. However, before taking any additives, you need to consult a doctor.
5.5.1. Choosing additives: Choose high -quality additives from reliable manufacturers who have passed testing and meet security standards.
5.5.2. Dosage: Follow the recommended dosages indicated on the packaging of additives, and do not exceed them without consulting a doctor.
5.5.3. Interaction with drugs: Consider the possible interactions of additives with the drugs you take.
Chapter 6: An integrated approach to improving memory and reducing stress: nutrition and lifestyle
6.1. Physical activity: Improving blood circulation and neurogenesis. Regular physical activity improves blood circulation in the brain, stimulates neurogenesis and can help improve memory and cognitive functions.
6.1.1. Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, are especially useful for improving brain health.
6.1.2. Power training: Power training can also be useful for improving cognitive functions, especially in the elderly.
6.1.3. Recommendations: Try to engage in physical activity at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
6.2. Sleep: It is necessary for the consolidation of memory and restoration of the brain. A sufficient sleep is necessary for consolidating memory and restoration of the brain. Try to sleep at least 7-8 hours a day.
6.2.1. Sleep hygiene: Follow the hygiene of sleep, creating a comfortable sleeping atmosphere, going to bed and waking up at the same time every day and avoiding the use of caffeine and alcohol before bedtime.
6.2.2. Sleep problems: If you have sleep problems, consult a doctor.
6.3. Stress management: relaxation techniques and mindfulness. Manage stress using relaxation techniques, such as meditation, yoga and breathing exercises.
6.3.1. Meditation: Meditation can help reduce stress, improve attention concentration and mood.
6.3.2. Yoga: Yoga combines physical exercises, breathing exercises and meditation and can help reduce stress and improve flexibility and balance.
6.3.3. Respiratory exercises: Respiratory exercises can help reduce stress and improve sleep.
6.4. Cognitive training: exercises for the brain and the development of new skills. Train your brain with cognitive exercises, such as puzzles, crosswords and games for the brain. The study of new skills can also be useful for maintaining brain health.
6.4.1. Puzzles: Puzzles can help improve logical thinking and memory.
6.4.2. Crosswords: Crosswords can help improve vocabulary and memory.
6.4.3. Games for the brain: Games for the brain can help improve concentration, memory and reaction rate.
6.4.4. Studying new skills: The study of new skills, such as a foreign language or musical instrument, can help stimulate the brain and improve cognitive functions.
6.5. Socialization: maintaining active social life. Support active social life, communicating with friends and family and participating in social events. Social isolation can negatively