Practical Tips to Memory Enhancement

Welcome To My Channel André Dourado

In this video, I share simple and practical tips to help you improve your memory and focus. Discover evidence-based techniques that can enhance your brain's performance and optimize your study sessions. From nutrition to factors that affect your memory, I cover it all. Learn about the impact of diet, the importance of antioxidants, and how to optimize brain detox through quality sleep. Find out how stress affects memory and explore natural solutions for reducing stress. Join me in this journey to unlock your brain's potential and maximize your memory and focus.

Chapters:
0:00 - Intro
1:04 - Energy
2:36 - Micronutrients
4:05 - Fight against oxidation
4:26 - Sleep
5:28 - Chronic stress
6:21 - Chronotype
6:54 - Tips to memorize better

👉🏼 Plan to improve memory and focus

1- Diet low in sugar and white flour. Choose a wholegrain or paleo or ketogenic diet.
2- Make a shake with omega-3, berries, vitamin C, soy lecithin and a source of amino acids for breakfast or lunch. If you are chronically stressed, add a good Bacopa extract, it reduces anxiety and increases the brain's regenerative factors.
3- Drink coffee, up to 12 hours before bed so as not to harm your sleep. While studying, drink Yerba Mate, green, red or black tea (it's all the same plant) contain less xanthines than coffee and more antioxidants. For those who study at night is more complicated using this solution, it will depend on each one's sensitivity to xanthines.
4- In one of the breaks in the middle of the studies, take a bath in cold water. When you're breathing fast and your heart beating faster, you already have adrenaline running in your blood.
5- Do sports whenever you finish studying. Running is enough. Surf even better. It helps to reduce fatigue and solidify what we study.
6- Practice meditation or Mindfulness when you wake up or before going to bed. It will help reduce stress, become more resistant to stress and improve your ability to focus and concentrate.
7- Take care of sleep. If you sleep poorly, watch my videos on how to improve your sleep quality.

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Website - https://www.drandredourado.com/

✅ Disclaimer Fair Use:
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✅ About André Dourado:
On this channel I share science-based NATURAL SOLUTIONS to improve life, in a clear and simple language, to be healthier, wiser and stronger.

My focus is on INTEGRATIVE HEALTH, mainly in nutrition, natural solutions and self-development.

Hello, my name is André Dourado, and I am from Portugal. As a Biologist, Naturopath, and Osteopath, I bring a unique perspective to my work in science-based natural/integrative medicine. I gave classes and lectures at universities, schools and events around the world on nutrition, microbiome, epigenetics, oncology support and mind-body interactions.

Please bear with me if you notice any minor mistakes in my English, as it is not my first language. I assure you that my expertise and dedication remain unchanged. I look forward to providing you with an exceptional experience.

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📩 Email: [email protected]

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