How to improve memory: 10 effective ways
Yesterday, 15:29
According to Alexander Miroshnikov, memory decline may be associated with genetic factors and lifestyle
Anna Kovpak
the editor of the Psychology/Wellness
Our cognitive abilities with age, can vary significantly. Short-term memory is enhanced to 25 years and stay in the same condition until about 35 years and then gradually declines. But the amount of long-term memory reaches a maximum at 70 years – perhaps it is due to the fact that people now longer and learn better, they have more to read, and older people can now lead a more fulfilling life.
However many people have memory declines with age, this can be due to genetic factors and lifestyle, intensity of the intellectual classes, nutrition, physical activity, explains pediatric neurologist, candidate of medical Sciences Alexander Miroshnikov and gives useful advice on how to improve memory.
Exercise helps to improve memory Photo: pexels
There are several scientifically based ways to improve memory.
1. Eat less sugar
Eating too much sugar is associated with many health problems, chronic diseases, including a decrease in cognitive functions. Particularly harmful carbonated drinks.
Consuming large amounts of refined carbohydrates such as cakes, cereals, biscuits, white rice and white bread also causes damage to the nervous system and leads to obesity and diabetes.
2. Eat sea fish
Fish oil rich in omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA helps to reduce inflammation and cholesterol deposits in the blood vessels, and DHA protects brain neurons from damage.
3. Yoga and meditation
Spiritual practices reduce stress levels, blood pressure, and improve memory and attention.
4. Maintain a healthy weight
Overweight contributes to the development of type 2 diabetes mellitus type, hypertension, atherosclerosis of brain vessels, which leads to a rapid decline in cognitive function and risk of early death. Maintaining a normal body mass index will help to avoid Alzheimer’s disease – a severe neurological disorder in which gradually disintegrate intellectual abilities.
5. Enough sleep
Lack of sleep leads to increased blood pressure and accumulation of homocysteine in the blood, a substance that damages blood vessels and brain cells. Sleep plays an important role in the process of moving short-term memories into long-term. Often memory problems are affects people who work night shifts.
Experts recommend that adults sleep seven to nine hours every night.
6. Practice of mindfulness
Mindfulness is the mental state in which you focus on your current situation, maintaining awareness of their surroundings and feelings. Mindfulness is effective for reducing stress and improving concentration and memory.
7. Drink less alcohol
The use of too much alcoholic beverages may have a negative impact on your health and negatively affect your memory. Alcohol has a neurotoxic effect on the brain. Regular drink can damage the hippocampus – the part of the brain that plays an important role in memory.
Alcohol is bad for the brain Photo: Unsplash
8. Train your brain
Develop your cognitive skills by playing mind games or doing brain-building exercises for the brain is a fascinating and effective way to improve your memory. Crosswords, games remembering the words, Tetris, Scrabble, and even mobile applications designed for memory training can be a great ideas for strengthening memory.
9. Monitor vitamin D levels
With vitamin D deficiency is associated with many health problems, including cognitive decline. Vitamin D deficiency is very common, especially in our climate. Discuss with your doctor the need to do a blood test for vitamin D level and purpose take vitamin as a preventive or therapeutic dose.
10. Be physically active
Exercise and regular activity are important not only for physical but for mental health. Studies have shown that regular physical activity is good for the brain and can help improve memory people of all ages, from children to the elderly. Regular exercise in middle age are associated with reduced risk of developing dementia at a later age.
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