Everyone has moments of forgetfulness from time to time especially when life gets busy. While this can be a completely normal occurrence, having a poor memory can be frustrating. There are a number of everyday strategies that can improve your memory naturally, and protect against memory loss as you age. To keep your mind alert as you grow older, and possibly reduce your risk of aging-related conditions like Alzheimer's disease and dementia, stick to a health routine that pairs brain-boosting behaviors with natural approaches proven to improve memory.
Add Some Cocoa to Your Diet-Cocoa is high in antioxidants that
may help improve memory performance. Make sure to choose dark chocolate with
70% cacao or higher so you get a concentrated dose of antioxidants.
Choose Anti-Inflammatory Foods-Anti-inflammatory foods are great
for your brain, especially berries and other foods that are high in
antioxidants. To incorporate more anti-inflammatory foods into your diet, you
can’t go wrong by consuming a variety of fruits and vegetables.
Consider Curcumin-Curcumin is a potent antioxidant. Animal studies have shown
it reduces inflammation and amyloid plaques in the brain. However, more
research in humans is needed.
Cut Down on Refined Carbohydrates- Like added
sugar, refined carbohydrates lead to a spike in blood sugar levels, which can
damage your brain over time. Diets high in refined carbs have been associated
with dementia, cognitive decline and reduced brain function.
Drink Less Alcohol- Alcohol has
neurotoxic effects on the brain, including reducing memory performance.
Occasional moderate drinking isn’t an issue, but binge drinking can damage your
hippocampus, a key area of your brain associated with memory.
Eat Less Added Sugar-Research has shown that people who
regularly consume lots of added sugar may have poorer memories and lower brain
volumes than those who consume less sugar.
Exercise More-Exercise brings incredible benefits for your whole body,
including your brain. Even moderate exercise for short periods has been shown
to improve cognitive performance, including memory, across all age groups. Cardiovascular
exercise is good for memory.
Get Enough Sleep-Studies have consistently associated sufficient sleep with
better memory performance. Sleep helps consolidate memories. You’re also likely
to perform better on memory tests if you’re well rested than if you’re sleep
deprived.
Get Your Vitamin D Levels Tested-Vitamin-D deficiency is very common,
especially in colder climates, and has been associated with age-related
cognitive decline and dementia. If you think you might have low levels of
vitamin D, ask your doctor for a blood test.
Maintain a Healthy Weight- Obesity is a risk factor for cognitive
decline. Maintaining a body mass index within the normal range may help you
avoid a host of issues associated with obesity, including a poorer memory.
Make Time for Meditation-Meditation isn’t just good for your
body. It’s also good for your brain. Research suggests meditation may increase
gray matter in the brain and improve spatial working memory.
Practice Mindfulness- Practicing mindfulness techniques has been associated with
increased memory performance. Mindfulness is also linked to reduced age-related
cognitive decline. Manage
your stress (through other mind-body techniques like yoga and deep breathing).
Train Your Brain-Games that challenge your brain may
help you strengthen your memory and may even reduce the risk of dementia. Keep your mind
stimulated with challenging activities (such as doing a crossword puzzle or
learning to play a musical instrument).
Try a Fish Oil Supplement-Fish and fish oil supplements are
rich in the omega-3 fatty acids EPA and DHA. Consuming them may help improve
short-term, working and episodic memory, especially in older people.
“Here's
a basic memory rule: You can remember any new piece of information if it is
associated to something you already know or remember.” (Harry Lorayne) [i]
[i] Adapted from: “14 Natural Ways to Improve
Your Memory” by Jillian Kubala
HAPPY VALENTINE'S DAY 2020
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