How can I get better at a skill?
Answer: Watch Joshua Foer explain how:
What can I eat to improve my memory?
Answer: Try eating the herb sage.
Listed below are the summaries of four recent scientific studies that support the idea that sage may boost the cognitive powers of those who consume it! (I’ve highlighted the best bits in blue.)
How much sage do I need to eat?
I don’t know!
I doubt, however, that eating sage in sensible quantities will do us any harm. (Of course, check with your doctor about eating sage if you have any diseases where you do not want to inhibit acetylcholinesterase.)
Up until now, I’ve never intentionally eaten sage–I guess it’s present in my dried mixed herbs bottle. My older daughter grows sage in her herb garden; it’s easy to grow and looks edible enough. I’m sure I could learn to love it if I believed it was giving me special cognitive powers! Just the placebo effect would be worth it. I’ll need to eat it for breakfast or during the day; eating it in my roast chicken stuffing for dinner would be too late!
Some cooking ideas using sage off the web (I know nothing about cooking!):
- Thinly shred sage leaves and add to a pea and parmesan risotto.
- Top thinly sliced veal or chicken with a whole sage leaf then wrap in prosciutto and pan-fry until golden and cooked through.
- Chilled sage and herb tea
- Easy herb biscuits
Personally, it sounds a lot easier to just to throw a few chopped up leaves into yogurt and eat it up as you say to yourself, “Mmmmm, this is good for my brain!”
While you’re at it, you could throw in some curcumin and pepper and cinnamon and….
Click here for lots of information about sage.
Salvia lavandulaefolia (Spanish sage) enhances memory in healthy young volunteers.
Source
Human Cognitive Neuroscience Unit, Division of Psychology, Northumbria University, Newcastle upon Tyne NE1 8ST, UK.
Abstract
Sage (Salvia) has a longstanding reputation in British herbal encyclopaedias as an agent that enhances memory, although there is little evidence regarding the efficacy of sage from systematized trials. Based on known pharmacokinetic and binding properties, it was hypothesised that acute administration of sage would enhance memory in young adult volunteers. Two experiments utilised a placebo-controlled, double-blind, balanced, crossover methodology. In Trial 1, 20 participants received 50, 100 and 150 microl of a standardised essential oil extract of Salvia lavandulaefolia and placebo. In Trial 2, 24 participants received 25 and 50 microl of a standardised essential oil extract of S. lavandulaefolia and placebo. Doses were separated by a 7-day washout period with treatment order determined by Latin squares. Assessment was undertaken using the Cognitive Drug Research computerised test battery prior to treatment and 1, 2.5, 4 and 6 h thereafter. The primary outcome measures were immediate and delayed word recall. The 50 microl dose of Salvia essential oil significantly improved immediate word recall in both studies. These results represent the first systematic evidence that Salvia is capable of acute modulation of cognition in healthy young adults.
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And this research suggests that just smelling sage can boost your cognitive powers. What a herb!
Differential effects of the aromas of Salvia species on memory and mood.
Source
Department of Psychology, Brain, Performance and Nutrition Research Centre, Northumbria University, Newcastle upon Tyne, United Kingdom.
Abstract
This study investigated the potential for the aromas of the essential oils of Salvia species to affect cognition and mood in healthy adults. Research has demonstrated that orally administered Salvia officinalis and Salvia lavandulaefolia are capable of modulating cognition and mood. The active compounds in the herbal products might also be present in the aromas and so produce similar effects. In an independent groups design, three conditions, S. officinalis aroma, S. lavandulaefolia aroma and no aroma were employed. One hundred and thirty-five healthy volunteers acted as participants, with 45 in each condition. Cognitive performance was assessed via the Cognitive Drug Research (CDR) System. Bond-Lader mood scales measured the participants’ mood on three dimensions before and after the cognitive tasks. Data analysis revealed that the S. officinalis aroma group performed significantly better than the control group on the quality of memory and secondary memory primary outcome factors from the test battery. The Alert mood measure displayed significant differences between both aromas and the control condition. These findings suggest that the aromas of essential oils of Salvia species reproduce some but not all of the effects found following oral herb administration, and that interesting dissociations occur between subjective and objective responses.