Here are 8 Tips for you to improve your memory, and prevent premature cognitive decline.
As you and I know – you cannot completely prevent naturally occurring memory loss, but you can certainly lower your risk. We know how memory loss naturally occurs. Your lifestyle, aging, and genetics all factor into how memory-loss effects you. With that said, here are some natural, evidence-based ways to reduce your risk of suffering from naturally occurring memory-loss.
Meditation is the action of finding calmness or peace through breathing and concentration. Beyond relaxing us, meditation reduces stress and pain, and in turn, improves memory. As you age, gray matter in your brain declines – which negatively effects your memory. Research shows us that meditation has been known to promote an increase in gray matter and helps improve memory as a result.
Beyond improving your memory, getting enough sleep is urgently important to your health, especially as you get older. Lack of sufficient sleep has long been associated with poor memory, even in those who are not at an age where they are at risk of naturally occurring memory-loss. Experts recommend adults get anywhere from 7-9 hours of sleep, which will help strengthen memories.
Maintaining A Healthy Weight
Being overweight at an age where you start to suffer from naturally occurring memory loss has ramifications beyond hurting your memory. As the body ages, its organs do not perform at the same peak it once did and being overweight further forces your decline. In addition, studies show obesity creates risk for cognitive decline which negatively affect your memory. It can also lead to insulin resistance and inflammation which are detrimental to the brain and can lead to a higher risk of Alzheimer’s.
Going along with the prior point, exercise is essential in keeping both the body and mind healthy and strong. It is proven that 15 minutes of moderate exercise alone can improve memory across all age groups. If possible, making a daily habit of exercise will further improve your memory. Even tasks as minute as walking around your home or garden have proven to be beneficial to maintaining and improving your memory.
Alcohol has proven to be detrimental to your memory as it causes neural changes in your brain. Consuming alcohol regularly, and drinking more than one glass of alcohol daily throughout your adult life can accelerate the deterioration of the hippocampus which, as stated before, is key for memory performance. By moderating your drinking habits, or by eliminating the process altogether, unnecessary damage to the hippocampus can be avoided.
Your memory can be improved by exercising your brain’s cognitive skills. This can be done by completing crossword puzzles, playing word-recall games, and other stimulating games such as Tetris. Studies show that 15 minutes of exercising your brain at least 5 days a week significantly improves your performance of short-term memory, working memory, concentration and problem-solving.
Vitamin D is a vital nutrient that plays several roles in your health. Low levels of Vitamin D have been linked to lower cognitive functions and a greater risk of dementia. You can get your Vitamin D levels tested via a checkup at your primary health care provider like your doctor. Being conscious of Vitamin D deficiency is incredibly important, given how common it is.
Along with exercise, a proper diet is needed to maintain high cognitive functions. Eating certain types of foods can significantly increase the performance of your brain. Anti-inflammatory foods lower inflammation in the body allowing for a better flow of oxygen to the brain. Curcumin, a concentrate food in turmeric root, is another tool that can be used to increase memory, and you can consume it by cooking with certain foods, or via tea. It is a potent antioxidant that exerts anti-inflammatory effects, promoting blood flow to your brain.
As you can see, while you may not be able to avoid it all together, you can take on preventative measures to keep a healthy memory – for much longer!