Encouraging Health

Like your poached egg and whole-wheat toast in the morning? Your brain might enjoy it, too.

Eating selenium-rich foods — like eggs — could help keep your memory sharp and your brain speed on high as you age.

Your Brain on Selenium
In rural China, researchers found that elderly people who got at least the U.S. recommended daily value of selenium (about 55 micrograms per day) had cognitive test scores that put them in a league with people 10 years younger.

Super Sources
You can get your daily dose of selenium by eating whole-wheat bread (10 micrograms per slice), eggs (14 micrograms per egg), tuna (63 micrograms per 3-ounces), Brazil nuts (270 micrograms per half ounce), and many other foods. In other words, you don’t have to go overboard with eggs — and probably shouldn’t — to get your fill.

Memory-Making Mnemonic
Suppose you’re preparing for a picnic, and you want to remember a list of items to bring: napkins, plastic cups, paper plates, chairs, soda, and a potato salad.

First, choose a favorite and familiar place, such as a bedroom, backyard, or neighborhood park, and create a mental map of that place. Imagine the surroundings in as much detail as you can, noticing colors, sounds, smells, and feelings associated with the setting. Can you visualize 5 to 10 objects in this space? These objects are the foundation for your memory device, or mnemonic; once you fix them in your mind, you can use them to help you remember almost anything.

Let’s say your favorite place is your backyard, and you easily visualize a rose bush, tree, cobblestone path, doghouse, garden hose, and patio table.

Create an association between each item on your picnic list and one of the objects in this backyard.

For example, you might imagine napkins covering your rose bush, with the thorns sticking through the paper. See plastic cup ornaments hanging from the tree and paper plates lining the cobblestone path. Visualize a stack of chairs sitting on top of the doghouse, soda streaming from the garden hose, and a potato salad spread all over the patio table. The crazier and sillier your associations, the better the memory device will work.

When it’s time to get your picnic items together, close your eyes and take a mental walk around your decorated backyard. You’ll be sure to remember everything!

For more articles on health and nutrution, browse Encouraging Health.