All of us forget a piece of information from time to time. However, if it happens too often, perhaps it is time to implement some habits that support your brain. Just like with the body, taking care of your mind will help it function optimally.
If you are wondering how to improve memory as you age, here are things that you can do today to prevent your mind from failing you later. Let’s take a look at what the expert consider to be crucial memory-boosting tips everyone can apply.
1. Get Your Nutrition in Order
Each human is unique, but we have one thing in common: our body and mind work synergistically. Thus, the habits outlined here will not only boost your memory but also overall cognitive performance and physical health.
Nutrition is a huge part of our overall health and wellness, and it can significantly affect our cognitive function. You are probably aware of healthy nutrition staples, such as fruits, veggies, fish, and whole grains. Also, make sure to eat lots of foods for memory and brain health, such as dark chocolate, turmeric, nuts and avocado.
Aside from this, it is equally important that you avoid certain foods. Saturated and trans fats are at the top of the list. You can find them in processed snacks, such as potato chips, but also in dairy products and red meat. In addition, you may want to stay away from sugar. Many believe the modern diet packed with processed sugars is responsible for the rise in diabetes among Western populations.
When you’re not eating live foods like vegetables, make sure to always read food product labels. This way you know what you are consuming. While you are at it, try to keep track of the calories you eat. You don’t have to go into details, but make sure to avoid excessive eating and keep a healthy weight to avoid potential obesity.
2. Exercise…Both Physical and Mental
We already said the body and mind are intertwined, which is why exercises can benefit your memory. First, regular physical activity supports optimal lung health, which is vital in keeping your mind sharp. In fact, obstructive lung disease is related to cognitive impairment and regular exercise might help its prevention.
Furthermore, physical activity optimizes your overall health and reduces risk of heart disease, hypertension and stroke. Yet, you don’t even need to work out hard to benefit your brain. A scientific study recently showed that even 10-minutes of light exercise, such as an evening stroll, can significantly improved connectivity between the regions of the brain that involve memory storage and recollection.
When it comes to frequency, aim to exercise several days per week. Also, use everyday tricks to always keep moving, such as taking the stairs instead of the elevator, tending the garden, dancing around while cooking supper, etc.
As for mental exercises, you can do them at any time and in most places. Many people think about solving crosswords, puzzles, or playing specific games, but the truth is a mental exercise is everything that gets your brain out of its comfort zone.
For example, if you are used to eating on one side of the table, change it and get a whole fresh perspective of the room. Whenever possible, use your left hand instead of the right one. Take things to the next level and find a new skill to learn. Or, simply meet new people and talk to them. As you can see, you can exercise your brain in many ways – it is only important to keep your mind active as much as possible.
3. Get Plenty of Proper Sleep
Many scientific studies confirm that both timing and duration of sleep are vital for consolidating your memory. Each person is a unique individual and your sleep requirements may vary. Regardless, experts unanimously agree that an adult should get at least six hours of sleep every night while many emphasize seven or eight hours is optimal.
Lack of sleep not only leaves us feeling cranky and less focused, it can have serious ramifications. During sleep the brain goes through a cleanup process, with support cells clearing away unnecessary connections between neurons. Yet, if you lack sleep, this process may actually hurt you. Researchers stated:
Now, new research shows that these support cells go into overdrive when you are not getting enough sleep. They clear away more than unneeded residue. They actually start to harm the brain.
On the other hand, if you are getting the optimal amount of sleep but still aren’t feeling refreshed, you may be suffering from a physical ailment or stress. Instead of just swallowing a sleeping pill, try to resolve the source of your stress or visit your doctor to see if you’re suffering from sleep apnea.
You can optimize your sleep by establishing some healthy habits. First, establish a routine and stick to it. Head to bed and get up around the same hour every day, so that you can teach your body and mind to recognize sleep versus wake time. Also, avoid drinking caffeine and performing strenuous exercise late during the day. Instead, choose a cup of herbal tea and some gentle yoga about an hour before heading to bed.
4. Consider Using Supplements
Getting all the required nutrients from a modern diet, even if you consider it to be a healthy one, can be tricky. On top of that, the body’s production of many essential compounds decreases over time, which increases the need for supplementation.
When it comes to nutrients for optimal brain function, vitamins B9 (folic acid) and B1 (thiamine) are at the top of the list. Vitamin C is also important because it has strong antioxidant properties. This will protect your brain cells from deterioration and damaging factors such as free radicals. Finally, omega 3 fish oils are also necessary for optimal brain health. Because the body doesn’t effectively make these omega-3s, supplementing with the highest quality fish oil is important.
In addition, there are natural memory boosters called nootropics. Essentially, these supplements helps to optimize and maintain cognitive performance.
Some of the popular herbal-based choices are Bacopa monnieri and Gingko Biloba. You can find extracts of these herbs in numerous nootropic supplements. As well, these supplements are usually boosted by vitamins, minerals, and other nutritional compounds. When choosing the right product for your needs, you should carefully check the list of ingredients and always consult a healthcare professional.
Healthy lifestyle habits will help you feel like you’re in your 30s, even when you’re well into your golden years. This is particularly true when it comes to taking care of your brain and preventing memory loss.
Whether you are thinking about taking memory supplements or implementing changes to your lifestyle (or both!), the sooner you act the better. Even though each tip discussed above is important, together they can help you protect your brain from age-related cognitive decline.
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Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Moreover, views expressed here do not necessarily reflect those of Awareness Junkie or its staff.