The majority of individuals occasionally experience memory lapses, such as forgetting the name of a new friend or losing their car keys. This is typically just a hint that someone is a little too busy or distracted. Conversely, someone may experience issues if their memory is persistently bad.
Memory loss is influenced by a variety of variables, such as heredity, aging, and brain-related illnesses. Additionally, there are certain controllable risk factors for memory loss, such as dietary habits and way of life.
Even while not all memory loss is avoidable, people may be able to take precautions to guard their brains from deteriorating cognitively as they age. Everyone occasionally has periods of forgetfulness, especially when life becomes hectic. While this could be pretty natural, having trouble remembering things might be annoying.
Memory loss is influenced by genetics, particularly in severe neurological diseases like Alzheimer's disease. However, studies have revealed that nutrition and way of life also significantly affect memory. In this article, you will read six ways to improve memory function.
1. Regular Exercise
Exercise increases blood flow to the brain, which improves memory performance. On most days of the week, try to get in at least 30 minutes of exercise. The Department of Health and Human Services advises 75 minutes per week of strenuous aerobic exercise, such as running, or at least 150 minutes per week of moderate aerobic activity, such as brisk walking, for the majority of healthy individuals. It is better to spread out this activity throughout the course of the week. Try taking a few short walks for 10 minutes throughout the day if you don't have time for a complete workout. For general physical and mental wellness, exercise is essential.
It has been shown in studies to be good for the brain and may enhance memory in people of all ages, from young people to older adults. For instance, a study of 144 individuals, ranging in age from 19 to 93, revealed that all age groups benefited from a single session of 15 minutes of moderate activity on a stationary bike.
Numerous studies have demonstrated that exercise may boost the release of neuroprotective proteins and enhance the growth and development of neurons, both of which contribute to better brain health. A lower risk of dementia later in life is also linked to regular exercise in midlife.
2. Healthy Eating
To promote brain health, including foods high in omega-3 fatty acids (found in fish, nuts, and seeds) and antioxidants (found in berries and dark leafy greens). Limit your intake of sugar and processed meals.
Sugary meals might initially taste good and feel satisfying, but they may contribute to memory loss.
The researchers also discovered a link between excessive use of sugary beverages, particularly fruit juice, and a reduction in total brain capacity, which is a precursor to Alzheimer's disease.
Keeping sugar intake to a minimum may reduce this risk. People should stay away from drinks with added sugar and meals with added, processed sugars, even if naturally sweet items like fruits are an excellent supplement to a healthy diet.
Reduced calorie consumption might work in conjunction with eliminating sources of extra sugar to further safeguard the brain.
High-calorie diets have been linked to obesity and cognitive impairment, according to researchers. The negative effects on memory might be brought about by the inflammation that high-calorie diets cause in certain regions of the brain.
3. Mental Stimulation
Engage in brain-stimulating activities like crossword puzzles, reading, learning a new language, playing an instrument, or picking up a new hobby. This keeps your memory strong. Memory exercises can help with logic and linguistic abilities in addition to memory. In fact, researchers have utilized memory games to examine the connections between memory, language, and object knowledge, or how well someone understands a physical thing. Language and reasoning are also employed to assess intelligence, therefore memory exercises can still enhance intelligence. Jigsaw puzzles, crossword puzzles, concentration games, and sudoku with matching cards are all exercises that improve memory.
Similar to how exercise maintains your body in shape, mentally stimulating activities support brain health. And those exercises might slow some memory decline. Complete crossword puzzles. Read. Play video games. Take up playing an instrument. Pick up a new interest. Participate in community work or volunteer at a nearby school.
4. GET ENOUGH SLEEP
Get adequate good-quality sleep every night since it is essential for the consolidation of memories. The general health of the brain depends on sleep. Because it interferes with the mechanisms the brain employs to make memories, interrupting the body's regular sleep cycle might cause cognitive deficits.
For a very long time, inadequate sleep has been linked to memory loss. Memory consolidation, the process through which short-term memories are bolstered and turned into long-lasting memories, is significantly influenced by sleep.
According to research, not getting enough sleep may have an adverse effect on your memory.For instance, one research study examined the impact of sleep on 40 kids between the ages of 10 and 14. One set of kids received training for memory assessments. The other group did not have any rest in between training and testing; they were done on the same day. The memory tests showed a 20% improvement in performance for the group that slept in between training and testing.
In a different study, it was shown that nurses who worked the night shift had higher rates of arithmetic mistakes and had worse memory test scores (68% lower) than those who worked the day shift.
For adults, health professionals advise between 7 and 9 hours of sleep every night for best health.
5. Management of Stress
Prolonged stress might impair memory recall. Engage in activities you like or stress-reduction practices like yoga, deep breathing exercises, meditation, or deep breathing.
The practice of mindfulness meditation may enhance memory. A 2018 study paper's authors remark that several studies demonstrate that meditation enhances brain health, lowers brain aging biomarkers, and enhances working and long-term memory.
The brains of those who frequently practiced meditation and those who did not were both examined by the researchers. According to their findings, developing meditation as a habit may lead to long-term changes in the brain, including an increase in brain plasticity, which keeps the brain healthy.
6. Staying Organized
Calendars, to-do lists, and reminders may all be used to help you keep organized and reduce forgetfulness. Maintaining a schedule and designating a location for critical objects can also aid with memory recall.
If your house is disorganized or your notes are jumbled up, you're more prone to forget things. To-do lists, appointments, and other events should be recorded in a journal, calendar, or electronic planner. To assist you in remembering each entry, you may even say it aloud as you write it down. Keep your to-do lists current. Mark off the things you've completed. To make it simple to find your wallet, keys, glasses, and other necessities, keep them in a designated location in your house.
Avoid becoming distracted. Avoid juggling too many tasks at once. You're more likely to remember the knowledge later if you concentrate on it when you're attempting to remember it. Connecting what you're attempting to remember to a beloved music, a well-known phrase, or a concept may also be helpful.
Summary:
Due to a variety of risk factors, some individuals may be more susceptible to memory loss than others. Some risk factors, like genetics, are beyond a person's control. Conditions that significantly impact the brain and memory, like Alzheimer's, may be more likely to affect some people.
In some situations, a person might be able to lower their risk of memory loss. Memory loss may be more likely in those who have sedentary lifestyles and consume a lot of refined sugar and fat. A well-rounded, healthy diet and regular exercise may help maintain mental acuity and prevent memory loss.
There are several memory enhancement methods that are advantageous for a person's general health and well-being. For instance, engaging in mindfulness meditation may help someone become less forgetful and may also lower their stress levels.
Even just including one or two memory-enhancing activities in one's daily routine might help one maintain brain health and guard against memory loss.
References:
Legg, T. J. (2019, August 15). 8 techniques to improve memory. Medical News Today. Retrieved September 18, 2023, from https://www.medicalnewstoday.com/articles/326068#meditate
Staff, M. C. (n.d.). Memory loss: 7 tips to improve your memory. Mayo Clinic. Retrieved September 4, 2023, from https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
Various Contributors. 7 Ways to Keep Your Memory Sharp at Any Age. (2020, March 30). Harvard Health. Retrieved September 15, 2023, from https://www.health.harvard.edu/healthbeat/7-ways-to-keep-your-memory-sharp-at-any-age
Weatherspoon, D., & Kubala, J. (n.d.). 14 Natural Ways to Improve Your Memory. Healthline. Retrieved September 12, 2023, from https://www.healthline.com/nutrition/ways-to-improve-memory#TOC_TITLE_HDR_11
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