It is almost always normal to forget a few things here, and there is a busy life. However, it can be a frustrating thing to have a poor memory. This article will explain some of the simple ways you can try to help improve your memory.
It is possible to forget where you left your keys or can barely remember some bits of important information. Do you want a good memory? Improving your memory is not a single-day task. It will mean that you incorporate a few strategies, including eating certain types of food. According to studies, memory loss is genetically linked. Genetic neurological conditions, such as Alzheimer’s disease have been linked with poor memory. For a successive improvement of memory, one needs to focus on their diet and lifestyle. Improve your memory using the following strategies.
1. Consume Less Added Sugar
Apart from increasing the risk for diabetes and obesity, consuming high amounts of added sugar leads to other health problems and chronic diseases, including cognitive decline.Studies by the National Center for Biotechnology Information have shown that loading your routine diet with sugar-laden foods can reduce brain volume and cause poor memory. This is especially true in are of the brain that is responsible for short-term memory storage.For improved health and memory, you need to lessen the intake sugar and sugary foods.
2. Have in Your Diet a Fish Oil Supplement
Published studies have shown that fish oil supplements are highly loaded with omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Both of these fatty acids are essential for maintaining general health and effectively reduce the risk of heart disease, slow mental decline, relieve stress, and reduce inflammation.
Some studies have indicated that eating fish and fish oil supplements can help older people improve their memory. One study examined 36 older people with cognitive impairment for 12 months by giving them concentrated fish oil supplements. At the end of the study, the participants reported a significant increase score in both short-term and working memory.
3. Find Time for Meditation
Meditation is a method of emptying your brain by having a deep focus. This has apositive effect on health, especially the brain. Furthermore, meditation can help lower blood pressure, improve memory, and relieve pain and stress. It can help increase gray matter in the brain, which contains neuron cell bodies. Gray matter tends to decline because age is associated with memory deficits and cognition in older people. Short-term memory can be improved by meditation and relaxation. This applies to people of all ages, especially from 2 years and above.
4. Reduce Weight and Maintain it at a Healthy Level
Having a healthy body weight and maintaining it helps the brain and the body remain in a perfect working condition.Several studies have associated obesity and overweight with cognitive decline. Being obese can alter the structure of genes associated with memory in the brain. Eventually, this can lead to memory loss. Insulin resistance and tendencies of inflammation can be caused by obesity. Brain health, function, and general performance can be altered by inflammation and insulin resistance. Moreover, increased prevalence of Alzheimer’s disease to obesity.
5. Get Enough Night Sleep
For long, sleep disorders have been associated with loss of memory. The process by which short-term memories are put together and transformed into long-term memories is called memory consolidation. Sleep takes part in memory consolidation.It is recommended that you sleep between 7 and 9 hours every night to improve your memory.
6. Reduce Your Alcohol Intake
Your general health, including memory, is severely affected by consuming too much alcohol. Alcohol binge drinking is marked by increased drinking that spikes alcohol levels in the blood by at least 0.08 g per ml. This can tamper with the brain and lead to memory loss.Alcohol can also result in neurotoxic effects in the brain. Habitual binge drinking can damage a part of the brain that processes memory called the hippocampus. If you want to boost your memory, reduce alcohol intake.
7. Work Out Your Brain
This is another effective way of improving your memory. You can try playing brain games and puzzles, which may help exercise your cognitive skills.
Common brain games include word-recall games, crosswords, Tetris, and mobile app games, which are made to your memory.
8. Reduce the Intake of Refined Carbs
One way that is uncommon to people of damaging memory slowly is eating large amounts of refined carbs. These include cookies, cakes, cereals, white rice, and white bread. Moreover, refined carbs have a high glycemic index score. This means that once they are digested, they quickly get absorbed into the bloodstream and increase blood sugar levels.Consuming refined carbs can lead to dementia, poor cognitive function, and cognitive decline. To boost memory, replace them with whole-grain carbs.
Poor memory can be embarrassing and frustrating. Before wishing you had a better memory, modify your lifestyle and diet. If you are trying to boost your memory, you need to reduce your alcohol and refined carb intake. You can also try meditating and eating fish oil supplements.