Exercise is important for overall physical and mental health.
Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.
Many studies have shown exercise increases the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health.
Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.
2. Reduce direct and indirect intake of sugar.
Excessive sugar intake has been linked to several health complications , cognitive decline not excluded.
Research has proved that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.
Take for instatlnce, one study established that more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar.
Therefore, cutting back on sugar not only helps your memory but also improves your overall health.
3. Create Time for Meditation
A good meditational practice may positively affect your health in many ways.
It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory. Meditation lead to increase in gray matter which contain neuron cell bodies. Ordinarily, As you age, gray matter declines, which negatively impacts memory and cognition.
Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly.
For instance, one study shows that Taiwanese college students who engaged in meditational practices like mindfulness had significantly better spatial working memory than students who did not practice meditation.
Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.
4. Maintain Healthy Weight
It is important to maintain a healthy body weight for well-being and is one of the best ways to keep your body and mind in top healthy state.
Researchers have found obesity as a risk factor for cognitive declination
Interestingly, being obesed can actually cause adverse changes to memory-associated genes in the brain.
Obesity can also result to insulin resistance and inflammation, which both can negatively impact the brain performance.
Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function.
5. Get Enough Rest.
Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
Lack of proper sleep has been associated with poor memory for quite some time.
Getting enough rest will not only boost you memory but at the same time health you health system.
6. Reduce Alcohol In-take
Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.
Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.
Alcohol exhibits neurotoxic effects on the brain. Constant binge drinking can damage the hippocampus and some key part of the brain that plays a vital role in memory.
Therefore, drinking one or two now and then is perfectly healthy, avoiding excessive alcohol intake is the best way to protect your memory.
7. Exercise Your Brain
Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.
Crosswords, word-recall games, Tetris and even mobile apps dedicated to memory training are great ways to strengthen memory.
A study that included 42 adults with mild cognitive impairment found that engaging in brain-training program eight hours over a four-week period improved performance in memory tests
Also, brain-training games have been shown to help reduce the risk of dementia in older adults.
8. Reduce Junks and Eat good food.
Studies have shown that the food we take in have significant impact on our body system with the brain inclusive. In take on excessive carbohydrate fatty food is not go, we shoul rather consider antioxidant food.
A recent review of nine studies with more than 31,000 people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods.
Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.
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