Natural ways to improve memory
Making small changes to your diet and daily routine can help you memorize, think faster, and reduce your risk of dementia.
Eat less sugar
Excessive sugar intake leads short-term exposure to a diet high in fat and sugar, or liquid sugar, selectively impairs hippocampal-dependent memory, with differential impacts on inflammation.a host of health problems, including cognitive decline. Research show Sugary beverage intake and preclinical Alzheimer's disease in the community.that an unbalanced diet can cause memory impairment and a decrease in brain volume, especially in the regions responsible for remembering.
Reducing the amount of sugar in the diet will help avoid these problems and will have a positive effect on health in general.
Add fish oil to your diet
Eating fish and fish oil can improve memory, especially in the elderly. In one
research Docosahexaenoic acid-concentrated fish oil supplementation in subjects with mild cognitive impairment (MCI): a 12-month randomized, double-blind, placebo-controlled trial.the participants' memory scores improved significantly after a year of fish oil consumption. An experiment in adults with mild symptoms of memory loss also proved
Docosahexaenoic Acid and Adult Memory: A Systematic Review and Meta-Analysis. the positive effect of omega-3.
Take time to meditate
The potential effects of meditation on age-related cognitive decline: a systematic review.short-term memory. This effect has been observed in people of all age groups. A study from a Taiwanese college showed effects of a Mindfulness Meditation Course on Learning and Cognitive Performance among University Students in Taiwan.that students who did meditation practices had significantly better spatial working memory than classmates.
Watch your weight
Obesity is a risk factor for cognitive decline. Being overweight can call Obesity Weighs down Memory through a Mechanism Involving the Neuroepigenetic Dysregulation of Sirt1. changes in memory-related genes in the brain, negatively affecting memory.
As part of the experiment, scientists watched Higher body mass index is associated with episodic memory deficits in young adults.for a group of people between 18 and 35 years old and found that a higher body mass index is associated with poor memory test results. Obesity also
leads 37 years of body mass index and dementia: observations from the prospective population study of women in Gothenburg, Sweden. to a higher risk of developing Alzheimer's disease.
Get enough sleep
Long-term lack of sleep is directly linked to poor memory. It is during the night's rest that short-term memories are transformed into long-term memories.
Sleep Improves Memory: The Effect of Sleep on Long Term Memory in Early Adolescence.that nurses working the night shift made more mistakes in math problems and performed worse on memory tests than their colleagues on the day shift. Therefore, it is recommended to sleep 7-9 hours every night.
Mindfulness is a mental state in which you focus on a situation and at the same time have a good understanding of your feelings and the environment around you. It is used as part of meditation, but it is not equal to it, since it is not a formal practice, but a habit.
Research confirms that mindfulness is effective in reducing stress and improving concentration and memory. An experiment with psychology students showed Mindfulness Enhances Episodic Memory Performance: Evidence from a Multimethod Investigation.that those who have learned this technique have improved the speed of object recognition.
Drink less alcohol
Alcohol has a devastating effect on many aspects of health. Memory is no exception. Scientists investigated
Binge drinking during adolescence and young adulthood is associated with deficits in verbal episodic memory.155 college freshmen. Those who abused alcohol performed worse on memory tests than students who never drank. Due to the neurotoxic effects of alcohol on the brain, alcohol abuse can to harm Hippocampus in health and disease: An overview. The hippocampus is the most important part of the brain for memory.
However, scientists believe that the negative consequences are easy to avoid if you drink in moderation.
Train your brain
Solving a variety of tasks improves memory. Crosswords, word games, and even mobile brain training apps are good options.
Enhancing Cognitive Abilities with Comprehensive Training: A Large, Online, Randomized, Active-Controlled Trial.that the group that trained the brain using online programs for 15 minutes five days a week had significant improvements in short-term and working memory, concentration, and problem-solving skills compared to the control group.