According to recent studies, one of the top terrifying concerns people develop as they age include decline in memory skills. According to neuropsychologists, the mechanism behind memory storage may be corrupted by physical damage to the areas of the brain such as the hippocampus. Moreover, genetics also play a vital role in memory degradation. The following are proven ways to assist memory improvement:
1. Brain training:
Analogous to muscles that strengthen with increased use, mental exercise also help enhance memory and learning. Neurobic brain exercises stimulate the brain to grow more receptive, and increase the number of synapses or networks between neurons (brain cells). These brain-stimulating activities include reading exercises, breath counting and eyes closed navigation exercise. A recent study revealed that individuals who incorporate only fifteen minutes of brain-training activities in their routine at least five days per week experienced improvements in brain function and a better memory recall. Additional activities that help sharpen mental skills include learning a foreign language, drawing a map from memory, and refining your hand-eye abilities by trying knitting or assembling a jigsaw puzzle.
2. Nutrition.
A neurology journal published a study which depicted that women who consumed high quantities of saturated fats such as red meat and butter performed much worse during tests of thinking and memory than women who ate the lowest amounts of these fats. A high-calorie diet is known to raise levels of unhealthy low-density lipoprotein (LDL) cholesterol in the blood, forming beta-amyloid plaques in the brain. These sticky protein aggregates hinder synaptic transmission between neurons and are often found in brains of Alzheimer’s patients. Fruits, vegetables, whole grains, fish and olive oil help keep blood vessels healthy, preventing a memory-deteriorating stroke. Antioxidants present in fruits and vegetables decrease brain oxidative stress, preventing age-related memory loss.
3. Stress reduction.
Stress negatively affects brain regions associated with memory such as the hippocampus, prefrontal cortex and the amygdala. A decline in long-term recall memory is caused by a group of stress hormones called glucocorticoids, which includes cortisol. High cortisol levels may lead to impairment of hippocampus functions such as encoding and storage of memories. Stress management techniques such as mindful meditation and deep-breathing exercises inhibit age-related dementia. Stress reduction not only allows optimum brain activity but also prevents Alzheimer’s and memory loss disorders by forty percent.
4. Restorative sleep.
Getting an adequate amount of sleep is known to improve one’s ability to retain information in the long run. Sleep triggers mechanisms inside the brain that lead to formation of more synapses or connections between brain cells, and enhancing the information transfer from one brain region to the next. According to tests conducted by researchers, time spent sleeping plays a crucial role in strengthening memory and the ability to retain something you have recently learnt. Consequently, performance related to memory-related tasks, learning and focus are realty improved.
5. Less alcohol consumption.
Excessive alcohol consumption impacts short-term memory by reducing the connections between nerves in the hippocampus. Consequently, a person’s memories begin to blur after five or six drinks high in alcohol content. Moreover, alcohol has been linked to nerve deterioration because alcoholics are generally deficient in Vitamin B12 or thiamine, which is significant for providing energy to the brain neurons. Thiamine deficiency is a major case of dementia, which is permanent and progressive memory loss.
In conclusion, shield your brain from neurotoxic effects and memory impairment with the aforementioned tips.