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Memory is the mental activity of recalling learned and/or experienced information.

There are 2 types of memory:

1. Short-term memory
2. Long-term memory

In short-term memory information is stored for a few seconds or a few minutes. Such memory is fragile and is able to hold an average of seven items (phone numbers, credit card numbers, etc.).

In long-term memory we store information for our life / jobs / etc. Sometimes, accessing information stored in long-term memory requires a conscious effort to recall: personal memories related to our experiences (episodic memory), factual data not connected to time or place (semantic memory), skills and performed routines (procedural memory).

The most important areas of the brain for retention and formation of memory are:

1. CEREBRAL CORTEX: the outer layer of the brain; stores most long-term memory

2. HIPPOCAMPUS: transforms information into memory

3. AMYGDALA: processes emotions and imprints the memories involving emotions

4. NEURONS: form a network into our brains used for communication

The connection between our memory and food is extremely complex. Researchers are still trying to figure out how memory is affected by what we eat.

Still, researchers indicate that the following 7 nutrients are some of the best when speaking of brain functions stimulation and nurture:

1. Vitamin B1 - best sources: grains, sunflower seeds, beans and even pork;

2. Vitamin B3 - best sources: peanuts, mushrooms, chicken, tuna and beef;

3. Vitamin B6 - best sources: broccoli, spinach, bananas;

4. Vitamin B12 - best sources: animal products;

5. Folic acid - best sources: green leafy vegetables, sprouts and oranges;

6. Vitamin C and E, beta caroten - these antioxidants fight free radicals (atoms formed when oxygen interacts with certain molecules). Free radicals are highly reactive and can damage cells. Antioxidants neutralize them and also improve the flow of oxygen through the body and brain. These antioxidants can be found in berries, tomatoes, spinach, broccoli, nuts, citrus fruits, liver, etc.;

7. Omega 3 fatty acids - these acids are concentrated in the brain and are associated with cognitive function. The best sources for them are: fish (like tuna, salmon, herring, mackerel, etc.) and walnuts.

Do not forget that nutrients are best assimilated and most effective when they are consumed in food products.

The human body is made up of 60-65% water (lean people have more water in their bodies mainly due to the fact that muscles hold more water than fat).

More researchers recommend 8 glasses of water a day in order to maintain our health, but sometimes this quantity might vary depending on life-style, nutrition, environment temperature, humidity, etc. The human body needs so much water because almost every cell in our body need water to function properly.

Still, if you think that the human body accumulates daily 2 liters of water, think again! Our lungs expel daily about 3 cups of water through normal breathing, if we perspire we eliminate two cups of water a day (not including exercises), etc.

Some of us prefer soft drinks to water. In this case we should bear in mind that sugar slows down the absorption of fluids into the body. Additionally, such drinks contain calories that might sometimes make the difference between weight loss and weight gain.

Besides drinking water, another important method of increasing water intake in our bodies is eating food with a high content of water. Such sources of water are fruits and vegetables.

The top 5 fruits with one of the highest content of water are:

1. Watermelon (92% water)
2. Strawberries (92% water)
3. Grapefruits (91% water)
4. Cantaloupe (90% water)
5. Peaches (88% water)

Additionally, the top 5 vegetables with one of the highest content of water are:

1. Lettuce (96% water)
2. Cucumber (96% water)
3. Celery (95% water)
4. Radish (95% water)
5. Zucchini (95% water)

If drinking water is not that easy for you, here are some tips that will make it easier for you to drink water:

1. Drink less but more often (every two hours drink a cup of water, take water with you in the car, when you watch TV, etc.)
2. Include some natural flavors in your glasses of water
3. Use ice, lemons, straws, etc.
4. Use colorful containers
5. Drink cold water (it might taste better)
6. Replace soda with water at lunch
7. Drink a glass of water before you eat (recommended especially when you are trying to loss weight, as water decreases your appetite)

Additionally, for those who think that drinking less water means less kg on the scale, we should bear in mind that the more water we consume, the less we retain, because a clean inner body works more effectively.

Water consumption has a lot of health benefits. There is not a single diet in the world that restricts water consumption.

The most important 10 health related benefits of water consumption are:

1. External benefits: additional moisture for our skin, prevents the aging process, a more fit body, etc.

2. Headaches: 75% of our brain is made of water. So, when the body has a water deficit, the brain will be the one of the first who will signal the problem, causing headaches. When drinking alcohol, although some might not recommend, water might be the solution to get back in shape because it eliminates toxins and re-hydrates the brain.

3. Back pains: are often caused by fluid deficits in our bodies. The disks within our backs are filled with fluids, mainly water, and act like shock absorbers. Regular movement and a proper fluid level will keep these disks hydrated and will allow them to support the weight of the upper body.

Usually, the fluid inside the disks support 75% of the weight, while the shell supports 25% of it. When the fluid level drops, the shell is forced to support a higher weight level, causing pains and other problems.

4. Reduces infections: The lymphatic systems in our body is responsible for waste disposal. This system breaks down toxins before passing them into the blood stream.

A low intake of water will disturb the flow of lymph in our systems, making our bodies less resistant to dangerous infections.

5. Hypertension often occurs when the human body is trying to adjust to blood volume loss. Our blood is almost 85% water, so its volume depends a lot of the water intake.

When the body detects a drop in the blood volume, it closes less active capillary beds in order to maintain active areas proper fueled with blood. When vessels close, they cause an tension increase in the muscles. So, water helps by increasing the blood volume and thus, reducing tension.

6. Concentration: water is used to flush out toxins contained by certain food products (preservatives, additives, etc.). By drinking water, these toxins are flushed quickly from the liver, making you more active and increasing your concentration capacity.

7. Arthritis: water is used to lubricate joints between our bones. When water intake is low, the friction between cartilage surfaces increases, causing swellings, pains, etc.

8. Breath: bad breath is a clear sign that your body needs more water. Our saliva helps the cleaning process of our teeth of bacteria and keeps our tongue hydrated.

9. Cramps: oxygen is transported to our muscles by blood. If the blood is not properly oxygenated, muscles create lactic acid causing cramps. By drinking water we make sure that our blood is fueled with oxygen.

10. Other important benefits: asthma, digestion, fluid retention, morning sickness, etc.

There are many other benefits of drinking water. A proper hydrated body is a more healthy and resistant body!!!

Most of the times, during summer, the excessive heat becomes a problem. The body has to work harder to maintain a normal temperature. This is done by varying blood circulation and losing water through skin and sweat glands.

First of all, the blood flow increases, dilating blood vessels. Thus, capillaries near skin’s surface handle more blood flow, excessive heat being drained off in the atmosphere. Sweating doesn’t lower temperature unless sweat is evaporated, heat energy of the body being consumed in this process. However, a large amount of water is eliminated through sweating.

Heat waves are extremely dangerous in cities due to pollutants that are trapped in the atmosphere. During these heat waves it is recommended to reduce strenuous activities or reschedule them to a cooler time of the day. Also, you should avoid too much sun, protect your skin and head, eat less food that increases the metabolic heat production (like proteins) and water loss and reduce the intake of alcohol in your body. It is also recommended to drink a lot of fluids even if you don’t feel thirsty.

And since water is so important during these high temperatures, you can resort to fruits in order to maintain you body hydrated and health. Here is a top of the most refreshing summer fruits to cool you down:

1. Watermelons
2. Lemons
3. Pineapples
4. Peaches
5. Strawberries

1. Watermelons

Watermelons are 92% water, having the highest water percentage out of all fruits. One cup (152g) of watermelon has only about 46 calories. Watermelons originate from Africa, but now they are very popular around the world. Americans eat over 17 lbs of watermelon each year.

They are low in saturated fat and sodium. Also, they are a good source of potassium, magnesium and a very good source of vitamin A, C, B1 and B6. It is said that it can have a positive effect on people suffering from asthma, arteriosclerosis, diabetes, colon cancer and arthritis. Its antioxidants also neutralize free radicals.

Recent studies show that watermelons are the best source (referring to vegetables and fruits) of carotenoid lycopene. Lycopene lowers the risk of many kinds of cancer.

2. Lemons

Lemons originate from Asia. They were introduced in Europe and Middle East during the third century. Today lemons are popular all over the world.

Their sour taste distinguishes them from other fruits. A lemon generally has 89% water and about 17 - 24 calories, depending on the size. Lemons are a good source of vitamin B6, potassium, and iron and an excellent source of dietary fiber and vitamin C. 100 g of lemons provide about 11% of dietary fiber and 88% of the recommended daily value of vitamin C.

The sour taste of lemons is determined by the high level of citric acid. Lemon’s pH is around 2 or 3, which makes it a little too acidic to eat raw. However, using lemons for cooking is recommended. Also, lemon juice is very anti-bacterial and helps with sore throats.

3. Pineapples

Pineapples originate from South America (Brazil and Paraguay). The fruit was first introduced in Europe by Christopher Columbus. Today, most of world’s production of pineapples comes from Hawaii.

Depending on type and size, pineapples have a water percentage around 86%. 100 grams of pineapple contain about 48 calories, mostly from sugars.

Pineapples are high in vitamin B1, vitamin B6, dietary fiber and copper. They are also an excellent source of vitamin C and manganese, 100 grams of pineapple containing 60% of recommended daily value of vitamin C and 59% of recommended daily value of Manganese.

4. Peaches

Peaches are 89% water. A medium peach has about 60 calories. Peaches are a good source of vitamin C, vitamin A, vitamin B3, dietary fiber and potassium.

Peaches were originally cultivated in China. They spread to Russia and Persia. They were introduced in Greece by Alexander the Great and then spread throughout Europe. Even today, Chinese people consider that peaches have special properties, bringing luck, abundance and protection. In Chinese culture, peaches represent long life and marriage.

Peaches are high in phytochemicals which act as oxidants and are important to skin’s health, protecting it from exposure to the sun’s UV rays and aging.

5. Strawberries

One strawberry is about 91% water and has about 5 calories. Strawberries are rich in dietary fiber, vitamin C, manganese, potassium and folate. One medium strawberry contains about 12% of the recommended daily value of vitamin C.

Strawberries grew in the wild in ancient Rome and were first cultivated in America. However there is a theory that strawberries were first cultivated in Japan.

Strawberries have many health related benefits. In fact, they are so nutritious that they are ranked in our top 5 most nutritious fruits in the world. What makes them so refreshing, is their sweaty-sour taste.

Memory is the mental activity of recalling learned and/or experienced information.

There are 2 types of memory:

1. Short-term memory
2. Long-term memory

In short-term memory information is stored for a few seconds or a few minutes. Such memory is fragile and is able to hold an average of SEVEN items (phone numbers, credit card numbers, etc.),

In long term memory we store information needed for our lives / jobs / etc. Sometimes, accessing information stored in long-term memory requires a conscious effort to recall: personal memories related to our experiences (episodic memory), factual data not connected to time or place (semantic memory) and skills and performed routines (procedural memory).

The most important areas of the brain for retention and formation of memory are:

1. CEREBRAL CORTEX - the outer layer of the brain; stores mainly long-term memory;
2. HIPPOCAMPUS - transformes information into memory;
3. AMYGDALA - process emotions and imprints memories involving emotions;
4. NEURONS - form a network into our brains used for communication.

Our memory is influenced by numerous factors. One of this factors is the food we consume. The connection between food and memory is extremely complex. Researchers are still trying to figure out how memory is affected by what we eat.

Still, researchers indicate that the following nutrients stimulate and nurture brain functions:

• Vitamin B1: grains, sunflower seeds, beans, pork, etc.
• Vitamin B3: peanuts, mushrooms, chicken, tuna, beef, etc.
• Vitamin B6: Broccoli, spinach, bananas, etc.
• Vitamin B12: Animal products
• Vitamin C and E, beta caroten: these antioxidants fight free radicals (atoms formed when oxygen interacts with certain molecules; free radicals are highly reactive and can damage cells. Antioxidants neutralize them and also improve the flow of oxygen through the body and brain). These antioxidants can be found in berries, tomatoes, spinach, broccoli, nuts, citrus fruits, liver, etc.
• Folic acids: green leafy vegetables, sprouts, oranges, etc.
• Omega 3 fatty acids: these acids are concentrated in the brain and are associated with cognitive function. The best sources of these fatty acids are: fish like tuna, salmon, herring, mackerel, etc.; walnuts, etc.

Bear in mind that nutrients are best assimilated and most effective when they are consumed in foods.

When speaking of improving our memory, the best 20 ways of doing so are the following:

1. Mindfulness exercises, good thinking habits
2. Meditate, develop your intuition
3. Motivate yourself
4. Play (puzzles, mind games, etc.)
5. Learn new things
6. Have a good night sleep
7. Exercise
8. Develop your creativity, think clear
9. Coffeine
10. Avoid sugar, alcohol, smoking and fats
11. Eat fish
12. Vitamin, fiber supplements
13. Eat less
14. Eat fruits and green vegetables
15. Eat food high in antioxidants
16. Eat a consistent and healthy breakfast
17. Folic acid
18. Vitamin C and E
19. Selenium
20. Creatine

When speaking of diets, one must know that there are numerous objectives that can be achieved by dieting:

1. THE MOST COMMON objective is loss of excess body fat;
2. Medical objectives;
3. Increase body fat and / or muscle weight gain.

There are many other objectives, but let’s try to focus on these three:

1. LOSS OF EXCESS BODY FAT

These diets restrict the intake of specific food, or food in general.
The METABOLIC DIFFERENCES and LIFE STYLE are two main factors that influence the effectiveness of dieting.

Sometimes, short-term dieting is not even effective. When reducing the food supply, the body reacts in an opposite way (by forming excess fat as a starvation response), once normal eating is resumed. Short crash dieting leads to less body fat on the short-term and to excess body fat shortly after the diet is ended. Therefore, it has a negative effect on the long-term.

2. MEDICAL DIETS

These types of diets are focused on including or excluding certain nutrients (increasing or decreasing the consumption of food that contains them). The most important types of medical oriented diets are:

1. Diets designed to manage blood sugar level – Diabetes;
2. Gluten-free diets – Celiac disease;
3. Ketogenic diets – Epileptics;
4. Milk free diets – Lactose-intolerants;
5. Low-sodium diets – Kidney diseases;
6. Diets rich in fruits and vegetables and low in fat and sodium – Hypertensive.

3. INCREASE BODY FAT AND / OR MUSCLE WEIGHT GAIN

These types of diets are mainly used by athletes to:

1. Increase their strength;
2. Increase their resistance;
3. For their look;
4. For weight classes.

These types of diets must be carefully supervised and controlled in order to have a positive effect. The health condition can be severally damaged if the diet is not used properly.