We’ve all been in a place in our lives where we have had a tendency to forget important items, whether at work or at home. If this condition occurs regularly, though, it will have an impact on your quality of life.
Memory loss can be caused by a variety of factors, including heredity, age, and medical disorders. Although we cannot totally avoid these influences, there are steps we can take to enhance and reinforce our memory. And, that’s what I want to talk to you about today.
Meditation aids in the relaxation of the mind, the reduction of anxiety and tension, the prevention of depression, the enhancement of focus, and the improvement of memory. Meditation practice helps you not only control your emotions, but it also enhances brain plasticity, which keeps your brain healthy. This is a simple strategy that takes little time and effort yet has several health benefits, particularly for mental wellness.
This doesn’t need to be time consuming. I do this exercise myself and find that even ten minutes each day can make a significant difference. If you have more time than that, great. If not, then use whatever time you have available.
It’s easy to become overwhelmed when you have a lot of work to perform and overlook a few vital things. To avoid this circumstance, establish a list of tasks for the day and organize them in order of priority to keep track of progress and recall critical tasks.
Keeping a journal to organize tasks could be helpful for this tip.
#3: Healthy Weight
Obesity is one of the causes of cognitive deterioration, according to several studies. Obesity increases the risk of Alzheimer’s disease in the elderly by causing insulin resistance and inflammation in the brain. As a result, in order to keep a healthy body, we must mix nutritious food with frequent exercise.
Many studies suggest that regular exercise increases neuroprotective protein secretion, aids nerve cell growth, and enhances brain health. Daily exercise not only promotes a healthy body and mind, but also improves memory and cognition, improves sleep quality, and decreases worry and stress.
#5: Sufficient Sleep Time
Sleep deprivation has been shown to have a negative impact on memory, making it difficult to remember information or absorb new information. An adult needs approximately 7-9 hours of sleep per night. Maintaining a full night’s sleep not only keeps you awake and aware, but it also helps you remember things and think creatively.
#6: Brain Training
To avoid aging, the brain, like muscles, has to be exercised on a daily basis. In a research of 42 persons with cognitive impairment, it was discovered that playing brain training games for 8 hours per week for four weeks enhanced their memory and concentration. Aside from intellectual activities, you can increase your brain capabilities by learning a new language, writing, reading, and so on.
#7: Vitamin D
Sure, we all know that vitamin D keeps our bones and joints healthy, but having enough vitamin D for the body also helps with memory and brain function. Many studies demonstrate that those who are deficient in vitamin D have a higher risk of cognitive impairment than the general population. As a result, we must concentrate on supplementing vitamin D-rich foods or regularly sunbathing in the morning to promote overall body health.
Vitamin D-rich foods include:
- Beef liver
- Egg Yolk
#8: Fish Oil or Whole Fish
Essential omega-3 fatty acids for brain development, such as EPA and DHA, are found in fish oil. Omega-3 insufficiency has been linked to a variety of health issues, including depression, lack of attention, delayed learning, poor IQ, and reduced cognitive function, according to numerous research studies. Fish oil for the body will aid in the improvement of memory and cognitive abilities, particularly in the elderly. These fats can be found in seafood like fatty fish, algae, and some herbivore products like meat and milk.
Side note: Whole fish is recommended as fish oil can quickly become ineffective due to oxidation.
#9: Added Antioxidants
Some foods include antioxidants, which reduce the risk of memory loss and cognitive decline by blocking the effects of free radicals on brain cells. Berries, veggies, and green tea are all high in antioxidants.
Turmeric contains the antioxidant curcumin. Curcumin has been found in numerous experiments to reduce inflammation and the quantity of amyloid plaques that build up on nerve cells, causing cell and tissue death, cognitive impairment, and the risk of Alzheimer’s disease.
#11: Dark Chocolate
You’ll love this one! Cocoa is high in flavonoids, which are potent antioxidants that are especially good for the brain. Flavonoids improve blood flow to the brain by stimulating the formation of blood vessels and nerve cells. To ensure an appropriate intake of flavonoids for the body, pick dark chocolate with a cocoa content of 70% or higher.
#12: Avoid or Limit Alcohol
Regular alcohol consumption has a deleterious impact on the hippocampus, which is where memories are generated and stored in the brain. Alcohol affects the activity of nerves in the brain, causing short-term memory impairment and, in the long run, dementia and memory loss, according to research. To preserve your health, you should avoid or limit your consumption of alcoholic beverages.
#13: Decreased Sugar Intake
A high-sugar diet causes cognitive decline, which has negative health consequences. A study of 4,000 adults discovered that those who drank high-sugar beverages like soda on a regular basis had poorer memory than those who drank less sugar. Drinks with a lot of sugar lower total brain volume, especially short-term memory storage, which could lead to Alzheimer’s disease. As a result, a balanced diet rich in naturally sweet foods like fruits will boost your brain and overall health.
Foods containing a lot of refined carbohydrates such as cakes, white bread, cereals, etc. have a high glycemic index, causing a spike in blood sugar, leading to a decline in cognitive ability and brain functions. Therefore, we need to limit the consumption of these foods to avoid affecting our memory.
Write it Down
There’s a lot to keep track of when you’re trying to balance your career, your mental health, and your physical health. Writing down goals and tasks and making a to-do list in your journal can help reduce the ‘mental weight’ and pressure this carries. Plus, it helps you stay more organized and allows you to check items off the list each day visually, giving you a sense of accomplishment.
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