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Video: Stimulate Your Memory: How To Improve It Naturally
In the carousel of days, we try to deal with stress which often becomes the cause of memory lapses. These moments are the result of a busy and intense life. Although this can be completely normal, it is imperative to stimulate your memory to ward off serious neurological conditions like Alzheimer's disease over time. Apart from genetic peculiarities, diet and lifestyle also have a major impact on how to remember and interpret facts. Based on research and experience, our editorial team has tried to formulate some ideas to keep the memory active longer.
How to stimulate your memory by avoiding certain foods?
While our editorial team has unveiled the secret to Japanese youth and longevity of matcha tea, the mental health benefits of nuts, and deciphered brain-damaging dietary supplements, this time we are going to draw a heuristic map to stimulate his memory in many ways.
Eat less added sugar
Like salt, sugar ranks among the “silent killers” that should be avoided as much as possible. Eating too much added sugar creates many health problems and chronic illnesses, including cognitive decline.
Research has shown that a diet high in sugar can lead to poor memory and reduced brain size, especially in the area of the brain that stores short-term memory. For example, a study of more than 4,000 individuals found that those who consumed more sugary drinks like soda had lower total brain volume and poorer memories on average, compared to people who consumed less sugar. So reducing sugar intake not only helps boost memory, but improves overall health.
To not deprive your palate of the sweetness, opt for sugar substitutes, such as monk fruit sweetener, green molasses, stevia. How to reduce sugar consumption is not an insoluble question!
Try a fish oil supplement
Being rich in omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fish oil and krill oil enjoy fat content important for overall health. They are proven to reduce the risk of heart disease, decrease inflammation, relieve stress and anxiety, and slow mental decline. Thanks to fish oil supplements one can improve memory, especially in older people, the data reveals. Better yet, supplements, rich in DHA and EPA, can suppress the initial mild symptoms of memory loss.
Cut down on refined carbohydrates
Eating large amounts of refined carbohydrates like cakes, cereals, cookies, white rice, and white bread can damage your memory. In this sense, a diet low in FODMAP can be the key to good health and in particular, to stable cognitive ability. Like added sugar, refined carbohydrates lead to a spike in blood sugar, which can damage your brain over time. Diets high in refined carbohydrates have been linked to dementia, cognitive decline, and reduced brain function.
Choose anti-inflammatory foods
Certain foods are true natural anti-inflammatory remedies. Antioxidants help reduce inflammation in the body and reduce oxidative stress caused by free radicals. You can get antioxidants from foods like fruits, vegetables, and teas. Certainly, eating berries, which are particularly rich in antioxidants like flavonoids and anthocyanins, can be a great way to prevent memory loss.
Include curcumin in your menu
In high concentrations in turmeric root, curcumin is part of a class of compounds called polyphenols. It is a powerful antioxidant that exerts powerful anti-inflammatory effects in the body.
Several animal studies have shown that curcumin reduces oxidative damage and inflammation in the brain and also decreases the amount of amyloid plaques. These build up on neurons and cause cell and tissue death, leading to memory loss and advancing Alzheimer's disease. Get to know our zoom on the benefits of turmeric and taste after turmeric tea to face the cold and viruses.
Add cocoa to your diet
Research suggests that the flavonoids in cocoa are particularly beneficial for the brain, as they can stimulate the growth of blood vessels and neurons. As a result, blood flow to parts of the brain involved in memory increases.
To get the most out of chocolate, choose dark chocolate with a cocoa content of 70% cocoa or higher. This ensures that it contains greater amounts of antioxidants like flavonoids.
Take the time to meditate
Relaxation and appeasement are guaranteed if you embrace the practice of meditation. Among the positive impacts are the reduction of stress and pain, as well as the lowering of blood pressure. As a result, the brain rejects embarrassing factors and frees up “room” for positive and rewarding emotions and associations. Some researchers even claim that the brain increases in size.
A benchmark example are Taiwanese students who engaged in meditation practices such as mindfulness and exhibited significantly better spatial working memory than students who did not practice meditative techniques. Spatial working memory is the ability to hold and process information in your mind about the position of objects in space.
Maintain a healthy weight to boost memory and focus
In fact, maintaining a healthy body weight is essential for well-being and is one of the best ways to keep body and mind in good shape. Several studies have classified obesity as a risk factor for cognitive decline. Additionally, childhood obesity can lead to changes in genes associated with memory that negatively affect it.
As for insulin resistance and the inflammation that follows, both have a negative impact on the brain. A study of 50 people aged 18 to 35 found that a higher body mass index was associated with significantly poorer performance on memory tests. Therefore, the risk of developing Alzheimer's disease which is a progressive disorder can destroy memory and cognitive functions.
Get enough sleep to give the brain time to rest
Lack of sleep has been associated with poor memory for some time. Since good-quality sleep plays an important role in memory consolidation, there is a process in which short-term memories are strengthened and transformed into lasting memories. A group of children were trained for memory tests in the evening, then tested the next morning after a night's sleep. The other group was trained and tested the same day, sleepless between training and testing. Apparently, the group that slept between training and testing scored 20% better on memory tests.
According to an experiment with nurses working the night shift, they made more mathematical errors compared to nurses working the day shift. Health experts recommend that adults get between seven and nine hours of sleep a night for good memory.
Mindfulness is a mental state in which you focus on your current situation in a lucid manner and consider the environment and your feelings soberly. This technique is used in meditation, but the two are not the same. Meditation is a more formal practice, while mindfulness is a mental habit that you can use in any situation. Studies have shown that mindfulness is effective in reducing stress and improving focus and memory. By practicing it, you will decrease the risk of age-related cognitive decline and achieve an overall improvement in psychological well-being. Therefore, incorporate mindfulness techniques into your daily routine by paying more attention to your current situation,by focusing on your breathing and gently resetting your attention when your mind wanders.
Drink less alcohol
There is no doubt that consuming too much alcoholic beverages can harm your health in many ways and can have a negative impact on your memory, creating deficits in it. A study of 155 freshmen found that students who consumed six or more drinks over a short period of time, weekly or monthly, had difficulty in immediate and delayed memory recall tests compared to students who never drank excessively. Alcohol has neurotoxic effects on the brain, damaging the hippocampus, a part of the brain that plays a vital role in memory. While having a drink or two every now and then is perfectly healthy, avoiding excessive alcohol consumption is a smart way to protect your memory. Finally,life without alcohol guarantees you decent mental activity.
Train your brain through reading and thinking games
Exercising your cognitive skills by playing puzzle games is a fun and effective way to boost your memory. The internet and newspapers are teeming with crossword puzzles, word recall games, and even memory training mobile apps that are great ways to boost memory. Fifteen-year-olds should think about boosting their memory to avoid dementia and dementia later. So putting challenges in front of your brain always keeps it awake and ready to respond.
Get your vitamin D levels tested
Vitamin D is an important nutrient that plays many vital roles in the body. Low levels of vitamin D have been linked to a host of health problems, including reduced cognitive function. Vitamin D deficiency is very common, especially in colder climates and those with darker skin. Talk to your doctor about having a blood test to see if you need extra vitamin D.
To conclude, there are plenty of fun, simple, and even delicious ways to improve your memory. Exercising your mind and body, enjoying a quality piece of chocolate, and reducing the amount of added sugar in your diet are all great techniques. Try adding some of these science-based tips to your daily routine to improve your brain health and keep your memory in peak condition.