We all tend to forget things from time to time, especially if we have too much on our mind.
Since we live in the fast-paced world, it is impossible to keep everything in your head. Even though this could be a normal thing that happens everyone, having a poor memory is frustrating.
Memory loss would come due to numerous reasons such as genetics, especially if someone from your side had Alzheimer’s disease. However, you can improve your lifestyle and start living healthy so that you can increase the chances of keeping your memory intact.
One of these ways is to choose supplements such as nootropics that affect physical performance as well as mental. However, we are talking here about natural ways to improve your memory, while nootropics should be an only addition that will boost your brain health.
- Reduce Sugar Intake
If you eat too much processed and refined sugar that could cause severe health issues and chronic diseases such as cognitive decline. According to research, sugar diet can lead to reduced brain volume, poor memory especially in parts of the brain that stores short-term memory.
For instance, one study suggested that people with a higher intake of sugary drinks had poorer memory and lower brain volume than people who avoid them. Therefore, you have to cut back on sugar, and you will notice the difference in a matter of days. It could be challenging, but it is worth trying.
If you do not believe that sugar can cause mental decline, you should click here.
- Fish Oil Supplement
You probably know that fish oil features omega-3 fatty acids that are essential for your overall health. There are also perfect because it will help you lower the risks of heart disease relieve anxiety and stress, reduce inflammation and slow mental decline.
Studies have shown that fish oil supplements as well as eating fresh fish can easily improve memory in older people. One particular study has shown that older people who had mild memory issues consumed this particular supplement and their scores improved significantly in 12 months after consumption.
Both EPA and DHA are essential for the health and proper functioning of the brain, and it can reduce the inflammation in your body, which is one of the main reasons for the mental decline.
Check this website: https://www.webmd.com/diet/features/what-to-know-about-omega-3s-and-fish and you will understand the difference between DHA and EPA fatty oils.
This particular practice can positively affect your health in numerous ways. Apart from being soothing and relaxing, it can reduce pain and stress, as well as lower blood pressure and improve overall memory.
The idea is that meditation can help you increase gray matter in the brain, which contains neuron cell bodies. As your body age, the gray matter will decline, which will affect your cognitive and memory capabilities.
Relaxation and meditation techniques can help you improve short-term memory in people of all ages. It does not matter if you are a teen or older person, because you will notice a difference in a matter of days.
For instance, one study has shown that college students who engaged in meditation had a better working memory than those who didn’t Spatial working memory is the possibility to process and hold information in your mind so that you can position yourself in the space around you.
- It Is Important To Regulate Your Weight
By maintaining your body weight, you will be able to increase the mental performance. Have in mind that when your body is in top condition, you will be able to boost your brain and memory as well.
According to some studies, obesity is one of the factors for brain decline. The interesting thing is that being obese will cause changes to your memory genes into the brain, which will negatively affect your memory and cognition.
Obesity can also lead to inflammation and insulin resistance, which can negatively affect your brain functions. According to the study of 50 people that had higher body mass index, they also had worse performance on the memory test than people with normal weight.
At the same time, obesity can take you closer to developing Alzheimer’s disease, which will destroy your cognitive and memory functions. You should check here to understand the connection between your cognitive performance and weight.
- You Have To Sleep
Sleep deprivation is a problem that could lead to severe and chronic health issues where the most important one is the lack of concentration and poor memory. Sleep is essential if you want to console your memory.
This is the specific process where short-term memory is transferred into long-term memory. Research has shown that people who cannot get enough sleep will have difficulties in remembering things and lower cognitive abilities.
One particular study checked the effect of sleep in children between the ages of 10 and 14. One group trained for memory tests in the evening then tested after a night’s sleep. The other group got training and test on the same day without sleeping between training and testing.
The group that slept performed 20% better on tests than another group. At the same time, another study suggested that nurse-working night shifts would make more math errors than those who work the day shift.
- Avoid Alcohol
If you consume too many alcoholic drinks that could negatively affect your memory and lead to severe health issues. At the same time, binge drinking is a pattern that will raise your alcohol in blood more than 0.08 grams per ml. That will alter your brain and result in memory issues.
Alcohol has neurotoxic effects on your mind and brain, and if you repeat bang drinking, you can cause damage to the hippocampus, which is the essential part that has a role in memory. You can drink now and then and be moderate in consumption, but if you overdo it your brain will suffer and you will too.
We recommend you to enter this link: https://en.wikipedia.org/wiki/Effects_of_alcohol_on_memory so that you can learn more on alcohol and how it affects memory.
- Train Your Brain
By conducting exercises in your brain such as playing brain games, you will be able to boost your memory effectively. It does not matter if you enjoy Tetris, word-recall games, crosswords or playing some brain developing game on the mobile app, you will be able to strengthen your memory.