{"id":8084,"date":"2022-03-07T10:28:41","date_gmt":"2022-03-07T10:28:41","guid":{"rendered":"https:\/\/algicel.pt\/?p=8084"},"modified":"2025-09-14T10:11:40","modified_gmt":"2025-09-14T10:11:40","slug":"8-tips-to-keep-your-memory-healthy","status":"publish","type":"post","link":"https:\/\/algicel.pt\/en\/8-tips-to-keep-your-memory-healthy\/","title":{"rendered":"8 tips to keep your memory healthy"},"content":{"rendered":"

The body and brain undergo changes as we get older. From the age of 35, our processing speed slows down and some people may notice the first signs of forgetfulness, memory loss or difficulty remembering information.<\/p>\n\n\n\n

According to a study published in The Lancet Public Health, due to the growth and ageing population<\/a>By 2050, 153 million people in the world will be suffering from dementia, and in Portugal alone it is estimated that there will be around 350,000 people.<\/p>\n\n\n\n

However, there are some measures we can take to help slow down memory loss and reduce the risk of developing Alzheimer's or other dementias.<\/p>\n\n\n\n

We've listed five tips for keeping your memory healthy.<\/p>\n\n\n\n

1. Mediterranean diet<\/strong><\/h3>\n\n\n\n

The Mediterranean diet plays an important role in brain health. The consumption of foods based on whole grains, fish and healthy fats favours the correct functioning of cells, reducing the risk of arterial disease, slowing cognitive decline in old age and reducing the possibility of developing diseases such as Alzheimer's.<\/p>\n\n\n\n

2. Astaxanthin supplement<\/strong><\/strong><\/h3>\n\n\n\n

Astaxanthin plays an important neuroprotective role due to its ability to cross the blood-brain barrier, where it exerts anti-inflammatory and antioxidant properties. Due to these properties, astaxanthin contributes to the reducing mental deterioration in the elderly<\/a>This helps delay the development of Alzheimer's and dementia. It has also been shown to improve cognitive function.<\/p>\n\n\n\n

3. Anti-inflammatory foods<\/strong><\/strong><\/strong><\/h3>\n\n\n\n

Anti-inflammatory foods can help improve memory because antioxidants control inflammation in the body by reducing oxidative stress caused by free radicals. A study published in the journal Neurology<\/a> revealed that people who ate more fruit and vegetables had lower risks of cognitive decline and dementia<\/a> compared to those who ate less of these foods.<\/p>\n\n\n\n

4. Eat dark chocolate<\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n

Chocolate is not only delicious, but also nutritious, providing a powerful dose of antioxidants called flavonoids (particularly beneficial for the brain). These help to stimulate the growth of blood vessels and increase blood flow in brain areas related to memory.<\/p>\n\n\n\n

5. Blue fish<\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n

Fish is a source of phosphorus, an essential chemical element for neuronal membranes. For this reason, its consumption is important to ensure an adequate intake of phosphorus. We would also highlight omega-3, which plays a protective role against cognitive deterioration. Its consumption influences aspects such as memory, learning and intelligence.<\/p>\n\n\n\n

6. Dried fruit<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n

As well as being a great source of omega-3, they provide phosphorus, magnesium, vitamin E and B vitamins, all of which are allies of cerebrovascular health in terms of maintaining a correct blood supply to our brains. Walnuts are rich in antioxidants such as polyphenols, which slow down the ageing of our neurons by acting against the free radicals that cause oxidative stress.<\/p>\n\n\n\n

7. Fruits<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n

This group includes red fruits, which are a source of vitamin C, folic acid, minerals and antioxidants that help maintain a healthy memory. Apples have quercetin, an important antioxidant that helps protect the brain.<\/p>\n\n\n\n

8. Fibre-rich foods<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n

Foods rich in fibre should preferably be eaten whole, as they contain B vitamins and folic acid, which help keep the brain healthy. Thanks to this substance, blood sugar and cholesterol levels are controlled, thus contributing to better brain health.<\/p>","protected":false},"excerpt":{"rendered":"

The body and brain undergo changes as we get older. From the age of 35, our processing speed slows down and some people may notice the first signs of forgetfulness, memory loss or difficulty remembering information. According to a study published in The Lancet Public Health, due to the growth and [...]<\/p>","protected":false},"author":3,"featured_media":8085,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46,51,65],"tags":[34,39,64],"class_list":["post-8084","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-astaxantina","category-habitos-saudaveis","category-vida-saudavel","tag-astaxantina","tag-habitos-saudaveis","tag-vida-saudavel"],"yoast_head":"\n8 dicas para manter a mem\u00f3ria saud\u00e1vel - Algicel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/algicel.pt\/en\/8-tips-to-keep-your-memory-healthy\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 dicas para manter a mem\u00f3ria saud\u00e1vel - Algicel\" \/>\n<meta property=\"og:description\" content=\"O corpo e o c\u00e9rebro sofrem altera\u00e7\u00f5es \u00e0 medida que envelhecemos. A partir dos 35 anos, a nossa velocidade de processamento diminui e algumas pessoas podem perceber os primeiros sinais de esquecimento, perda da mem\u00f3ria ou dificuldade para lembrarem-se de alguma informa\u00e7\u00e3o. Segundo um estudo publicado no The Lancet Public Health, devido ao crescimento e […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/algicel.pt\/en\/8-tips-to-keep-your-memory-healthy\/\" \/>\n<meta property=\"og:site_name\" content=\"Algicel\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-07T10:28:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-14T10:11:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1400\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Cristiana Melo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Cristiana Melo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/\"},\"author\":{\"name\":\"Cristiana Melo\",\"@id\":\"https:\/\/algicel.pt\/#\/schema\/person\/5171ca14a3152429b772b7615034e8e8\"},\"headline\":\"8 dicas para manter a mem\u00f3ria saud\u00e1vel\",\"datePublished\":\"2022-03-07T10:28:41+00:00\",\"dateModified\":\"2025-09-14T10:11:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/\"},\"wordCount\":638,\"image\":{\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp\",\"keywords\":[\"astaxantina\",\"h\u00e1bitos saud\u00e1veis\",\"vida saud\u00e1vel\"],\"articleSection\":[\"Astaxantina\",\"H\u00e1bitos Saud\u00e1veis\",\"Vida Saud\u00e1vel\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/\",\"url\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/\",\"name\":\"8 dicas para manter a mem\u00f3ria saud\u00e1vel - Algicel\",\"isPartOf\":{\"@id\":\"https:\/\/algicel.pt\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp\",\"datePublished\":\"2022-03-07T10:28:41+00:00\",\"dateModified\":\"2025-09-14T10:11:40+00:00\",\"author\":{\"@id\":\"https:\/\/algicel.pt\/#\/schema\/person\/5171ca14a3152429b772b7615034e8e8\"},\"breadcrumb\":{\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#primaryimage\",\"url\":\"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp\",\"contentUrl\":\"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp\",\"width\":1400,\"height\":700},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"In\u00edcio\",\"item\":\"https:\/\/algicel.pt\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"8 dicas para manter a mem\u00f3ria saud\u00e1vel\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/algicel.pt\/#website\",\"url\":\"https:\/\/algicel.pt\/\",\"name\":\"Algicel\",\"description\":\"O mais potente antioxidante natural para uma vida saud\u00e1vel\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/algicel.pt\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/algicel.pt\/#\/schema\/person\/5171ca14a3152429b772b7615034e8e8\",\"name\":\"Cristiana Melo\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/algicel.pt\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cfd7ed3ca4e77231e94db3b822708b95f7d25c03f1b34e2680f641bf463c1b62?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cfd7ed3ca4e77231e94db3b822708b95f7d25c03f1b34e2680f641bf463c1b62?s=96&d=mm&r=g\",\"caption\":\"Cristiana Melo\"},\"url\":\"https:\/\/algicel.pt\/en\/author\/beatriz_leite\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"8 tips to keep your memory healthy - Algicel","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/algicel.pt\/en\/8-tips-to-keep-your-memory-healthy\/","og_locale":"en_GB","og_type":"article","og_title":"8 dicas para manter a mem\u00f3ria saud\u00e1vel - Algicel","og_description":"O corpo e o c\u00e9rebro sofrem altera\u00e7\u00f5es \u00e0 medida que envelhecemos. A partir dos 35 anos, a nossa velocidade de processamento diminui e algumas pessoas podem perceber os primeiros sinais de esquecimento, perda da mem\u00f3ria ou dificuldade para lembrarem-se de alguma informa\u00e7\u00e3o. Segundo um estudo publicado no The Lancet Public Health, devido ao crescimento e […]","og_url":"https:\/\/algicel.pt\/en\/8-tips-to-keep-your-memory-healthy\/","og_site_name":"Algicel","article_published_time":"2022-03-07T10:28:41+00:00","article_modified_time":"2025-09-14T10:11:40+00:00","og_image":[{"width":1400,"height":700,"url":"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp","type":"image\/webp"}],"author":"Cristiana Melo","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Cristiana Melo","Estimated reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#article","isPartOf":{"@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/"},"author":{"name":"Cristiana Melo","@id":"https:\/\/algicel.pt\/#\/schema\/person\/5171ca14a3152429b772b7615034e8e8"},"headline":"8 dicas para manter a mem\u00f3ria saud\u00e1vel","datePublished":"2022-03-07T10:28:41+00:00","dateModified":"2025-09-14T10:11:40+00:00","mainEntityOfPage":{"@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/"},"wordCount":638,"image":{"@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#primaryimage"},"thumbnailUrl":"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp","keywords":["astaxantina","h\u00e1bitos saud\u00e1veis","vida saud\u00e1vel"],"articleSection":["Astaxantina","H\u00e1bitos Saud\u00e1veis","Vida Saud\u00e1vel"],"inLanguage":"en-GB"},{"@type":"WebPage","@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/","url":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/","name":"8 tips to keep your memory healthy - Algicel","isPartOf":{"@id":"https:\/\/algicel.pt\/#website"},"primaryImageOfPage":{"@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#primaryimage"},"image":{"@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#primaryimage"},"thumbnailUrl":"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp","datePublished":"2022-03-07T10:28:41+00:00","dateModified":"2025-09-14T10:11:40+00:00","author":{"@id":"https:\/\/algicel.pt\/#\/schema\/person\/5171ca14a3152429b772b7615034e8e8"},"breadcrumb":{"@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#primaryimage","url":"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp","contentUrl":"https:\/\/algicel.pt\/wp-content\/uploads\/2025\/09\/Sin-titulo-1-1400x700-3-1.webp","width":1400,"height":700},{"@type":"BreadcrumbList","@id":"https:\/\/algicel.pt\/8-dicas-para-manter-a-memoria-saudavel\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"In\u00edcio","item":"https:\/\/algicel.pt\/"},{"@type":"ListItem","position":2,"name":"8 dicas para manter a mem\u00f3ria saud\u00e1vel"}]},{"@type":"WebSite","@id":"https:\/\/algicel.pt\/#website","url":"https:\/\/algicel.pt\/","name":"Algicel","description":"The most powerful natural antioxidant for a healthy life","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/algicel.pt\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Person","@id":"https:\/\/algicel.pt\/#\/schema\/person\/5171ca14a3152429b772b7615034e8e8","name":"Cristiana Melo","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/algicel.pt\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/cfd7ed3ca4e77231e94db3b822708b95f7d25c03f1b34e2680f641bf463c1b62?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cfd7ed3ca4e77231e94db3b822708b95f7d25c03f1b34e2680f641bf463c1b62?s=96&d=mm&r=g","caption":"Cristiana Melo"},"url":"https:\/\/algicel.pt\/en\/author\/beatriz_leite\/"}]}},"_links":{"self":[{"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/posts\/8084","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/comments?post=8084"}],"version-history":[{"count":1,"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/posts\/8084\/revisions"}],"predecessor-version":[{"id":8086,"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/posts\/8084\/revisions\/8086"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/media\/8085"}],"wp:attachment":[{"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/media?parent=8084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/categories?post=8084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/algicel.pt\/en\/wp-json\/wp\/v2\/tags?post=8084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}