Memory is the system of taking into records things from the world around us, processing them, storing them, and later recalling those records on occasion a few months or years later. Human memory is frequently likened to that of a computer memory machine or a filing cabinet.
Preventing memory loss or dementia has no guarantees, but certain activities might help reduce it. Consider practicing these seventeen proven ways to sharpen your memory, but it does not exclude you from seeking help when the need arises.
1. Engage in physical activity daily.
The advantage of including physical activity in your daily routine is that it enhances blood flow to your whole body, including your brain. This action might help keep your memory sharp. Healthy adults should do at least 150 minutes a week of physical activity or moderate aerobic activity, such as brisk walking. If possible, 75 minutes a week of vigorous aerobic activity, such as jogging, preferably spread throughout the week, will also be good for general healthy living. People who don't have time for a full workout can squeeze in a few 10-minute walks throughout the day. These physical activities help to keep the body cells in good shape, including your brain cells.
2. Stay mentally active.
In the same way that physical activity helps to keep your body in shape, mentally stimulating activities also help keep your brain cells in shape, thus preventing memory loss. Engage with what makes you task your brain, like doing crossword puzzles, or playing bridge. This helps against memory loss.
3. Socialize regularly.
Try your best to avoid depression and stress, both of which contribute to memory loss. Social interaction helps ward off this. Shake off loneliness and get socialized by getting united together once more with loved ones, family, friends, and others.
4. Get organized
An organized person most of the time radiates peace and does not look ruffled. Good posture and being organized are natural ways of possessing quality brain health. People who have these qualities don't always have problems with their memory, except when age is not friendly with them.
5. Sleep well.
Sleep is a natural way that helps the brain and body to slow down and engage in processes of recovery, promoting better physical and mental performance the next day and over the long term. The opposite happens when you don't have enough sleep. These fundamental processes are short-circuited, affecting your thinking, concentration, energy levels, mood, and memory loss.
6. Eat a healthy diet.
A healthy, balanced diet that contains the necessary vitamins and minerals might be as good for your brain as it is for your heart. Eat fruits, vegetables, and whole grains with less fatty protein sources like fish, beans, and skinless poultry. Don't forget that what you drink also counts. High consumption of alcohol can lead to confusion and memory loss.
7. Manage chronic conditions.
The adage that says health is wealth is not debatable. In case of any health challenges, please follow your doctor's treatment recommendations, especially for cases like depression, high blood pressure, high cholesterol, diabetes, obesity, and hearing loss.
The general well-being of the whole body also affects the well-being of the brain. The better you take care of your general health, the better your memory is likely to be.
8. Eat less added sugar.
Many health issues and chronic diseases, including cognitive decline, have been linked to eating too much added sugar. Research studies have shown that a diet laden with sugar can lead to poor memory and also reduced brain volume. It is advisable to cut back on sugar consumption. This will help your memory but also improve your overall health.
9. Try a fish oil supplement
Omega-3 fatty acids EPA and DHA (derived from fish) are fats that are essential for overall health. Research studies have shown that it can reduce inflammation, relieve stress and anxiety, lower the risk of heart disease, and slow mental decline. Consuming them and having an adequate amount in your body can help improve short-term memory, especially in older people.
10. Maintain a moderate weight
Obesity is associated with having excess fat in your body system, which can cause changes to memory-associated genes in the brain, thus negatively affecting memory.
Insulin resistance and inflammation, both of which are caused by obesity, can negatively impact the brain. People with obesity stand a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function.
11. Practice mindfulness
A state of mind known as mindfulness allows you to remain conscious of your surroundings and emotions while concentrating on the present moment. Though the two are unique, meditation makes use of mindfulness. While mindfulness is a mental habit you may utilize in any circumstance, meditation is a more disciplined practice. Studies have demonstrated that mindfulness is excellent at reducing stress and enhancing focus and memory.
12. Drink alcohol in moderation.
Alcohol has brain-damaging effects that are neurotoxic. Repeated excessive drinking events can harm the hippocampus, a region of the brain that is essential for memory. While the occasional glass or two is probably fine, it's a good idea to limit your alcohol consumption to prevent memory loss.
13. Limit refined carbs.
Refined carbs raise blood sugar levels similarly to added sugar, which over time can harm your brain. Refined carbohydrate-rich diets have been linked to dementia, cognitive decline, and impaired brain function.
Exercise is an essential tool for general physical and mental wellness. Numerous studies have shown that exercise may enhance the growth and development of neurons and may increase the release of neuroprotective proteins, both of which lead to improved brain health.
15. Choose anti-inflammatory foods.
An anti-inflammatory-rich diet may aid in memory enhancement. Antioxidants help to reduce inflammation by reducing the oxidative stress brought on by free radicals in the body.
Anti-inflammatory foods like berries are rich in antioxidants and are excellent foods for your brain.
16. Consider Curcumin
The chemical compound curcumin is present in substantial levels of concentration in the turmeric root. It belongs to the class of substances known as polyphenols. It is a potent antioxidant and has potent anti-inflammatory effects on the body. According to studies, curcumin reduces amyloid plaque production in the brain as well as oxidative damage and inflammation. Memory is affected by this build-up that accumulates on neurons, thus damaging cells and tissues.
17. Add some cocoa to your diet
A considerable number of flavonoids, and a potent class of antioxidants, are present in cocoa, making it not only tasty but also beneficial. According to a study, flavonoids present in cocoa are highly beneficial for the brain. They might contribute to fostering the growth of blood vessels and neurons as well as enhancing blood flow in regions of the brain connected to memory.
Unusual forgetfulness is associated with memory loss. You could not be able to recall recent events, recall the past, or possibly both. But Kedi Memory 24/7 Capsule improves healthy brain blood circulation, and immunological function promotes clear thinking, helps the brain and cognitive function, and boosts memory.