It is never too late to sharpen your mind. Discover how to improve your memory and keep your brain fully functioning.
Wondering how to improve your memory? If you can not remember where you put your keys or you have a memory gap trying to remember a name, let us reassure you that it happens to all people.
As we age, our memory decreases. Genes play a role, but our lifestyle choices are just as important. Research shows that regular exercise, a healthy diet, maintaining a healthy blood sugar level, lowering cholesterol, lowering blood pressure and avoiding smoking can all shield the mind.
In addition to healthy lifestyle choices, strengthening the brain through cognitive exercises is also vital to keeping your mind sharp and preventing memory loss.
Memory is considered to be the highest executive function of the brain. To maintain a good memory, the brain must be in good health. It should also be noted that many aspects of a person’s health and well-being affect brain function and memory.
The 6 ways to sharpen memory
Adopt a healthy diet: A very important aspect of health and brain function is nutrition. The MIND diet which is a mixture between the Mediterranean diet and the DASH diet can help prevent Alzheimer’s. A study, published in Alzheimer’s & Dementia, found that the MIND diet reduced the risk of Alzheimer’s by 53%.
Meditation: Our brain is always under overstimulation under normal conditions, so it is important to give it a chance to relax. Meditation can also help the brain function, as it helps relieve stress, slows down the aging process of the brain and supports its processing functions. A study published in the Annals of the New York Academy of Sciences found that a variety of meditation techniques may be able to compensate for age-related cognitive decline.
Drink plenty of water: Dehydration is bad for your short-term memory, mood, attention and mental performance. Water is an essential nutrient and makes up almost two thirds of the body. It is essential for all aspects of bodily functions, including temperature regulation and oxygen distribution.
An analysis of 33 studies, published in Medicine & Science in Sports & Exercise, found that dehydration corresponded to a 2% reduction in body mass, which was associated with a significant deterioration in cognitive performance.
Get moving: Your physical health is closely aligned with your mental health. Exercise enhances the development of new neuroplastic neural connections. It also increases the levels of neurotrophic growth factors derived from the brain (BDNF), a substance that is particularly important for the development and organization of new brain connections in the elderly.
Get enough sleep: Experts believe that taking the recommended seven to eight hours of sleep each night is vital to good brain health. New research, published in the journal Current Biology, shows that intermittent rapid eye movement (REM) sleep can affect the area of the brain that is responsible for processing memories at night.
Tips to sleep well:
-Maintain a sleep routine.
-Avoid using your cell phone or computer in bed or at least an hour before bedtime.
-Exercise during the day.
-Avoid caffeinated beverages, alcohol and heavy meals before bed.
-Try reading a book or listening to soothing music before going to bed.
-Improve your gut microbiome: Ways to keep your gut bacteria healthy and balanced include frequent consumption of prebiotics and high-fiber foods and vegetables and fruits. Finally, limit processed, refined carbohydrates and foods that contain sugar.
How memory exercises work
Brain exercises are important for preventing memory loss and keeping your mind alert.
There are various exercises that can stimulate and help maintain brain function. Sharpen your memory with crosswords, Sudoku, puzzles, memory games, card games, phone memos or video games.
Also, according to a study published in Frontiers in Psychology, learning a second language improves brain function at any age.
When medical help is needed
If you are worried about memory loss, make an appointment to talk to your doctor. There are several causes besides Alzheimer’s that can cause memory problems, including medications and vitamin B-12 deficiency.
According to the Mayo Clinic, memory loss is one of the first or most recognizable signs of dementia.
The main symptoms of memory loss for the patient are when he:
-Repeats the same questions
-Forgets discussions, appointments and events
-It is also lost in familiar places
-He is constantly losing his things
-He finds it difficult to express what he is thinking
-Forgets faces and objects
-It is difficult to make decisions
-Forgets his personal care (to wash etc)
-He has mood swings
-Change in sleep habits (“makes night day”)
-Irritability, outbursts of anger, lifting of suspensions
-Illusions (feeling that someone wants to steal him)