rubiks cube on desk

Life can be so full, that sometimes it gets overwhelming. It is not surprising that through the struggles, people sometimes have issues with their memory. There are some things they can do, though, that can improve memory.

These things do not require a whole lot of effort and are quite effective.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       

1. Watch Your Diet

Diet is such an important thing in so many aspects of life. It is not surprising that it has a strong effect on memory. There are things you can do involving diet that can help with memory skills. Like so many issues, sugar is not a good thing to eat in excess if you want to maintain a good memory.

This is probably due to the fact that sugar can cause inflammation, which can lead to a decline in cognitive skills. Refined simple carbohydrates act the same as sugar and can lead to spikes in your blood sugar. Doing this over time has been connected with the declining brain function, such as dementia and other things, like memory loss

Alcohol can also have a negative effect on memory. Binge drinking is shown to have altering effects on your brain, which causes memory problems. 

When choosing food for your diet, make sure to eat foods that have an anti-inflammatory effect. These would be foods such as fruits and vegetables. Foods that have many antioxidants, such as berries, are always good for brain function. Cocoa also provides wonderful antioxidants. Eating dark chocolate that has at least 70% cacao can give you a good supply of antioxidants.

Dr. Bill Andrews of Siorai says that unhealthy diets and a sedentary lifestyle can cause forgetfulness and difficulty making decisions. It is great to get a healthy diet from actual food, but luckily vitamins and dietary supplements can be taken if your diet falls a little short.

2. Supplements and Vitamins

Adding supplements to your diet can also aid in boosting your memory. Fish oil contains healthy omega-3 fatty acids as well as eicosapentaenoic acid and docosahexaenoic acid. This type of fat reduces inflammation and reduces cognitive decline.

Vitamin D is so important for many functions in the body. People lacking in vitamin D may have a reduction in cognitive skills. Studies have shown that those with reduced levels have a more rapid decline in cognitive function. It is important to get the levels checked if you think you might have a deficit in this important vitamin. 

Adding polyphenols, such as curcumin, which is found in turmeric root, can have a positive effect on memory. Again, this supplement is a strong antioxidant and has strong anti-inflammatory elements. 

3. Exercise Brain and Body

One of the best things you can do for your body is exercise. This is helpful to anyone of any age for increasing memory skills. Exercise at any level and for any length can provide this benefit. It is also important to train your brain. There are many brain games on the computer that help improve brain function. Things such as crossword puzzles, sudoku, Tetris, as well as games focusing on memory skills are helpful.

4. Stay at a Healthy Weight 

Going along with exercise and a healthy diet, keeping a healthy weight is an important aspect of maintaining both a healthy mind and body. Numerous studies support this. Obesity can affect memory-associated genes, and in doing so, can affect memory. This obesity can also lead to inflammation and insulin resistance. Both of these can affect the brain in a negative way.

man doing pull up at gym to help improve memory loss

5. Practice Meditation

Meditation has such a positive impact on the body. It helps reduce stress as well as pain and blood pressure. As a result, it increases memory skills. Gray matter is a part of the brain that houses neuron cell bodies. Meditation has been found to increase the amount of gray matter. This is important since gray matter has been shown to decline as we get older. Meditation also is shown to increase short-term memory for people of all ages.

6. Practice Mindfulness

Like meditation, practicing mindfulness is also important. Mindfulness is a practice where you place your focus on what is going on with you at the present time. You become hyper aware of your feelings as well as your surroundings.

You also focus on your breathing. It is a mental habit that you can use no matter where you are or what you are doing. It has been known to reduce stress and cognitive decline as it improves memory and concentration.

7. Watch Sleep Habits

One idea that would be obvious, but something most of us do not practice is getting adequate sleep.  Memory is negatively affected if we do not get enough sleep. 

Just remember that you are not destined to have a poor memory as you get older. There are things that you can do right now, and continue in the future, that can protect your brain and help it work to its full potential. Taking care of yourself and following a healthy lifestyle can guard against memory loss.

TheBeardMag
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