It’s never too late to improve your cognitive function. Learn how to strengthen your memory and keep your mind fresh.
Do you want to know how to boost your memory? We can’t say we blame you! Everyone suffers periods of memory loss from time to time, whether you can’t remember where you put your keys or your mind has gone blank when attempting to recollect a name.
Our memory deteriorates as we age. Genes are important, but so are our lifestyle choices. According to research, moderate exercise, a good diet, controlling blood sugar, cholesterol, and blood pressure, and avoiding smoking all help protect memory.
Drinking extra water may even improve your short-term memory.
Aside from good lifestyle choices, living an intellectually busy life and pushing the mind with cognitive exercises is also important for keeping your mind sharp and preventing memory loss.
Although there is no proven method to avoid memory loss, there are techniques to maintain the brain healthy. Here are strategies to sharpen and strengthen your memory.
Prioritize a healthy diet
Diet is a very crucial part of brain health and function. There is emerging evidence that the MIND diet — a hybrid of the Mediterranean and DASH diets – is beneficial. Those who followed the MIND diet performed better on cognitive abilities and had a decreased risk of cardiovascular disease.
Because our minds are overstimulated, it’s necessary to take a break and do something that soothes you. People who are more mentally well-adjusted have superior memory and cognitive thinking skills than those who are less mentally well-adjusted.
Meditation can also improve brain function by relieving stress, slowing the aging process of the brain, and supporting processing functions.
Drink lots of water
Short-term memory, mood, attention, and mental performance are all negatively impacted by dehydration. Water is a vital nutrient that accounts for about two-thirds of the human body. It is required for many aspects of body processes, including temperature regulation and oxygen delivery.
Your physical health is inextricably linked to your emotional wellbeing. Those who exercise on a regular basis have superior brain function than those who do not.
Exercise promotes the formation of new neural connections – a process known as neuroplasticity. It also raises levels of brain-derived neurotrophic growth factors (BDNF), a chemical that is particularly critical for the formation and structuring of new brain connections in the elderly.
Get a good night’s sleep on a daily basis
According to experts, getting the required seven to eight hours of sleep every night is critical for brain function.
To increase both the quantity and quality of your sleep, try the following:
- Every day, go to bed and get up at the same hour.
- Avoid using your phone or computer in bed or at least an hour before going to sleep.
- Work out during the day.
- Before going to bed, avoid caffeinated beverages, alcohol, and big meals.
- Before going to bed, try reading a book or listening to soothing music.
Are Memory exercises effective?
Brain workouts are essential for preventing memory loss and maintaining mental sharpness. It is undeniably true that the brain, like everything else in the body, functions on a ‘use it or lose it’ premise, and that those who exercise their cognitive abilities on a regular basis deal better with daily life.
There are several workouts that can both stimulate and sustain brain function. Anything that pushes the mind, such as problem solving, remembering and recalling, is beneficial. This might include crossword puzzles, Sudoku, jigsaw puzzles, memory games, card games, and video games.
When Should you seek assistance for memory loss?
Make an appointment with your doctor if you are concerned about memory loss. Memory issues can be caused by a variety of illnesses, including medicines and vitamin B-12 insufficiency.
Memory loss is one of the first or most noticeable symptoms of dementia. Other early warning symptoms include:
- Memory issues
- Getting disoriented
- unable to find the appropriate words
- Problems with spatial awareness
- You’ve lost interest and don’t want to do the activities you typically like.
- Changes in personality, mood swings, or hostility