Your memory stores some of the greatest moments of your life. So, it is an incredibly critical function of your brain. Maintaining your memory should be a priority, especially when memory holds your life’s moments. In this article, I would like to give a few tips on how to maintain and improve your memory.
Healthy Diet
Diet is an important part of memory growth. One fact to know before I continue is that memories don’t decay. Human beings have long-term and short-term memories. Studies show the Mediterranean diet is considered the healthiest diet on the planet. The people who eat this diet rank high in health and longevity. They also have some of the lowest cases of Alzheimer’s disease. Foods such as avocados, berries, fatty fish, dark chocolate, eggs, and more all contain components that help enhance your memory. White sugar is one of the worst food-like substances for your brain and memory because high blood sugars lead to decreased activity in the hippocampus. This part of the brain is strongly associated with memories. Nuts and seeds are another excellent source of brain-boosting power. Walnuts carry omega-3 fatty acids, polyphenols, and other nutrients that hold antioxidant and anti-inflammatory characteristics. Recent research by Cohort Studies found that consuming more nuts was associated with improved processing speed in the brain along with improved cognitive flexibility, memory, and overall cognitive function. Almonds, peanuts, pumpkin seeds, and sunflower seeds are also promoters of brain nutrients. A study in 2014 demonstrated that blueberries protect the brain from cognitive deterioration in senior research participants. The scientists witnessed augmented blood flow to the brain, increased memory, and improved concentration on tasks in both age groups who ate blueberries.
Vitamins & Oils
Proper amounts of vitamins C, D, E, K, and B complex in the diet improve memory enhancement. Omega-3s found in fish oils create neurotransmitter activity and increase the number of neurotransmitter receptors. Omega-3 is also a major building block of the cerebral cortex – the part of the brain responsible for memories, language creativity, attention, and emotion. Along with vitamins, essential oils benefit memory as well. They are volatile compounds extracted from plants. As a result, they are rarely taken internally and inhaled instead. Science has confirmed that sniffing rosemary essential oil can significantly improve memory, processing speeds, and alertness. Additionally, peppermint oils increase beta waves. These waves link to concentration and problem-solving.
Vitamin C can be accessed through supplements or foods. Some vitamin-C-rich foods include citrus fruits, cantaloupe, broccoli, red cabbage, bell peppers, kiwi, and strawberries. You can consume vitamin D in supplements and food, but you can also acquire it through exposure to sunlight. Some suggest that noon is the best time to get sunlight exposure when the sun is at its highest. At midday, the sun’s UVB rays are most intense and give you sufficient vitamin D during a shorter period.
Brain Exercises
Certain brain training activities help work out your brain’s senses. Listening to music, especially instrumental music, positively impacts memory, focus, attention, language skills, and physical coordination. Dr. Lawrence Katz’s brain exercises (Nuerobics) can help prevent memory loss and increase mental fitness. Through meditating, you can focus your mind on one thought instead of the nonstop flow of thoughts we usually have. Testing yourself can be beneficial to your memory in certain amounts. Research shows that regular low-stakes testing can be incredibly profitable to our learning.
Nuerobics do not have to be complicated. For instance, you can use your non-dominant hand for brushing. This action activates the opposite side of your brain, strengthens existing neural connections, and grows new connections. You can also make new neural connections by smelling new scents. You can try smelling natural smells like vanilla, rosemary, or citrus. Using touch instead of sight to recognize an object boosts cortical areas in the brain that process tactile details and fortify our synapses.
Next time you visit the doctor, ask if the Mediterranean diet is something for you or which vitamins are most beneficial. If you do not have a doctor or can not see your doctor because of your network, contact an agent today! A licensed insurance agent will find an affordable health plan that allows you to see your preferred doctor.
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