It was earlier believed that memory peaked during early adulthood and then declined slowly, leading to brain fog and lapses. However, it is now established that our lifestyle is one of the main factors that affect brain health. Exposure to chemicals, toxins, stress, poor diet, lack of sleep, and stress can contribute to cognitive decline. A healthy lifestyle is not only good for your brain health; it may also encourage your brain to make new neurons (brain cells). Some useful everyday habits can help your brain’s hippocampus (the memory centre of the brain) grow new cells and regenerate. Here are some ways to boost your memory:
1- Reduce Sugar Intake
Excess consumption of added sugar may lead to chronic diseases and health issues such as cognitive decline. Studies have shown that over-consumption of sugar reduces brain volume and affect the area of the brain that stores short-term memory. Excess sugar intake can also lead to other problems such as diabetes, and weight gain.
2- Do Some Brain Exercises
When people reach adulthood, they usually stop learning new things. They stick to things that they are familiar with and do not give their brains the simulation needed for growth and development.
Just like physical exercise, you need brain exercises too. This will help your brain process and retain information better.
The best brain exercises are challenging and encourage your brain to develop new pathways. To prevent cognitive decline, you need to keep learning new skills.
Indulge in brain-boosting activities that require mental effort. You can also take up brain challenging hobbies such as making pottery, playing chess, learning to speak French or finding solutions to challenging puzzles!
3- Take A Fish Oil Supplement
Fish oil is high in omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
These fats are not just good brain boosters , they can also enhance your overall well being. A lot of studies have shown that a diet rich in fish can help improve memory, particularly in older people.
Meditation has been shown to reduce stress, lower blood pressure, and improve memory.
Studies have shown that meditation may also increase gray matter in the brain.
Gray matter is a major component of the central nervous system. It declines with age and this negatively affects cognition and memory.
Meditation can help improve short-term memory in people of all ages. Join a class or download meditating apps to get yourself started!
5- Get Proper Sleep
Lack of proper sleep is linked to poor memory. When you are sleeping, short-term memories are consolidated and transformed into long-lasting memories. Sleep deprivation can negatively affect your memory. It is recommended that you get around seven to nine hours of sleep every night.
6- Maintain a Healthy Weight
Maintaining a healthy body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.
Several studies have established obesity as a risk factor for cognitive decline.
Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory.
Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain.
A study of 50 people between the ages of 18 and 35 found that a higher body mass index was associated with significantly worse performance on memory tests.
Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function.
7- Cut Down on Refined Carbs
Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice and white bread may be damaging to your memory.
These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels.
Studies have shown that a western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline and reduced cognitive function.
One study of 317 healthy children found that those who consumed more processed carbs like white rice, noodles and fast food had reduced cognitive capacity, including poorer short-term and working memory.
Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently.
8- Make Exercise A Part of Your Life
Exercise is important for overall physical and mental health. Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.
For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages.
Many studies have shown exercise may increase the secretion of neuro-protective proteins and improve the growth and development of neurons, leading to improved brain health.
Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.
Consult a doctor if you have been experiencing deteriorating memory or cognitive skills.. You can find and book an appointment with top Psychiatrist Doctors in Islamabad, Lahore and Karachi through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.