Memory loss can be hereditary or it can be a serious neuropathy such as Alzheimer’s disease. However, diet and lifestyle also have a big impact on memory.
1. Reduce sugar.
Eating too much sugar can cause many health problems and chronic illnesses, including cognitive decline. A high-sugar diet can reduce memory and brain capacity, especially in areas of the brain that store short-term memory, resulting in lower memory and brain capacity than people who consume less. .. fall.
Therefore, reducing sugar not only helps improve your memory, but also your overall health.
2. Add fish oil.
DHA and EPA are important for brain health and function, such as reducing the risk of heart disease, reducing inflammation, reducing stress and anxiety, improving short-term memory, especially work and research in the elderly.
3. Maintain a healthy weight.
Obesity actually causes genetic changes associated with memory in the brain, causing insulin resistance and inflammation. Both of these can have a negative effect on the brain. Keeping your weight within normal limits helps avoid a range of obesity-related problems, including memory loss.
4. Get enough sleep.
Long-term sleep deprivation can cause memory loss. Good sleep helps you to have better memory, and it helps to integrate memory and turn it into permanent memory. This is why health professionals recommend that adults sleep 7-9 hours a night for optimal health.
5 Reduce the amount of alcohol you drink.
Alcohol is neurotoxic to the brain. Repeated alcohol abuse can damage the hippocampus, which is part of the brain and plays an important role in memory. Therefore, avoiding heavy drinking is a wise way to protect your memory.
6. Train your brain.
Playing brain games and training cognitive skills are fun and effective ways to improve memory, thereby reducing the risk of dementia in the elderly.
Crossword puzzles, word recall games, and even mobile apps dedicated to memory training are great ways to improve your memory.
See how to train memory in the next clip.
7. Reduce refined starch.
Eating lots of refined carbohydrates such as cakes, cereals, biscuits, white rice, and white bread can damage your memory.
These foods have a high glycemic index. That is, the body quickly digests these carbohydrates, causing blood sugar spikes, memory loss, cognitive decline, and brain function.
8. Check blood vitamin D levels.
Low levels of vitamin D cause a variety of health problems, including decreased cognitive function and an increased risk of dementia.
Vitamin D deficiency is especially common in cold climates and people with dark skin. Do a blood test to determine if you are deficient in vitamin D and consult your doctor if you need to take the right amount of vitamin D supplements.
9. Exercise more.
Exercise brings incredible benefits to your whole body, including your brain. Even moderate, short-term exercise has been shown to improve cognitive performance at all ages, including memory.
10. Select anti-inflammatory foods.
A diet rich in anti-inflammatory foods can help improve memory.
Antioxidants help reduce inflammation in the body by reducing the oxidative stress caused by free radicals. You can get antioxidants from foods such as fruits, vegetables and tea.
Berry and grape seeds are rich in antioxidants such as flavonoids and anthocyanins.
11. Curcumin supplement.
Curcumin is a turmeric-rich compound and is a powerful antioxidant. Animal studies have shown that it can reduce inflammation and amyloid plaques in the brain. However, further research on humans is needed.
12. Add cocoa to your diet.
Not only is cocoa delicious, it stimulates the growth of blood vessels and nerve cells and helps increase blood flow to the parts of the brain involved in memory.
Therefore, when choosing chocolate, choose dark chocolate with a cocoa content of over 70%.