It is scary to imagine what a person, who suffers from memory lapses, feels. The world stops for him, and life becomes a torment. The loss of memory occurs not only through an accident or physical injury.
With age, cognitive functions of the brain in humans weaken. And in order not to lose the ability to remember and think, it is necessary to regularly train the brain and create favorable conditions for its health. So, which good habits should you get for this? We will tell you in this article.
Habits That Help To Improve Memory
Here is the list of habits you must adopt in order to improve your memory.
1. Adequate Sleep
It is very important for maintaining the health of the brain and the whole body. Sleep has a direct impact on cognitive functions, including memory. This is because during sleep, the brain sorts and stores new information.
It is recommended to go to bed every night at the same time and get up on a daily basis. In addition, you should not look at the bright screens of mobile devices and TVs before going to bed. This is because it interferes with the production of melatonin, the hormone that controls the sleep cycle.
2. Eliminate Alcoholic Beverages
Alcohol consumption harms the brain as it is a poison for the brain when consumed in high doses. Secondly, with alcohol abuse, the level of vitamins in the body reduces, leading to brain deterioration. Thus, if you want to improve your memory and brain health, you must quit alcohol.
It is no hidden fact that alcohol abuse is a common problem in the US. The residents of Alabama, like the rest of the US, are also dealing with a similar epidemic that has affected the whole nation. This is the reason why mental health issues such as memory lapses, anxiety, and depression have increased in Alabama.
However, you can control this problem by quitting alcohol. For this, rehabilitation centers in Alabama are providing several treatment programs. Help from professionals will help you quit alcohol. Once you stop drinking alcohol, your memory will also improve.
3. Regular Physical Activity
Regular exercise and exercise significantly increase the volume of the hippocampus, the part of the brain associated with verbal memory and learning. In addition, daily physical activity supplies the blood with plenty of oxygen and nutrients that are transported to the brain.
Plus, regular exercise reduces the risk of diabetes and cardiovascular disease, leading to memory loss. So y you should include a variety of activities in your daily schedule: cardio, running, cycling, swimming, stretching, yoga, and strength training.
4. Control Stress
During a stressful situation, information is rather difficult to remember. During anxiety, the body produces cortisol, a stress hormone that interferes with memory and interferes with the retrieval of long-term memories.
Long-term stress damages brain cells and wreaks havoc on the hippocampus, which is responsible for the formation of new and storage of old memories. Research shows that stress not only interferes with the recovery and renewal of information in the brain but also disrupts its storage and retrieval of information.
5. Play Games
Brain training activates synapses in the brain, including the lobes responsible for memory. They also help improve concentration. In addition, studies show that some video games improve brain performance in people with initial memory impairments – possible precursors of Alzheimer’s disease.
Puzzles such as Sudoku, crosswords, rebuses, or any entertaining logic game are good for improving memory and cognitive abilities in general. It is advisable to train for at least 20 minutes a day; otherwise, the benefits of such training get reduced.
6. Meditate Daily
Meditation can help focus and block distractions, which in turn allows the brain to retain information better. In addition, this kind of spiritual practice improves cerebral blood flow, which is another factor in enhancing memory.
Correct and regular meditation can even slow down the aging of the brain and prevent mild cognitive impairment and Alzheimer’s diseases. To achieve the effect, one should practice meditation under the supervision of a specialist and do it in a quiet, calm place for 10 to 15 minutes daily.
7. Take Vitamin D
It is also called the sunshine vitamin. It is closely related to brain health and memory. Adequate levels of vitamin D in the body improve memory and protect the brain from dementia. This is due to the fact that activated vitamin receptors increase the growth of nerve cells in the brain. Walking in the early morning (before 12:00) sunlight for 10-15 minutes (without sunscreen) is a great way to boost your vitamin D levels.
8. Laughter Therapy
Laughter is the best medicine for memory as well. It promotes the production of endorphins and activates the production of dopamine, which goes to the brain. All this improves the functions of the immune system, as well as improves the nutrition of the brain and increases its activity. This, in turn, has a positive effect on memory.
In addition, laughter reduces stress, which can repress a person’s cognitive abilities. If there is not enough room for humor in life, you can just watch funny videos on the Internet. Finally, it is helpful to spend more time with family, friends, and people who generate positive feelings, joy, and laughter.
9. Eat Memory-Boosting Foods
Adequate nutrition supplies the brain with energy, due to which it functions better. Therefore, it is important to consume adequate amounts of protein and omega-3 polyunsaturated fatty acids (PUFAs). Good sources of omega-3 PUFAs include cold-water fish, walnuts, spinach, broccoli, and beans.
It is also beneficial to include more antioxidant-rich fruits and vegetables in your diet. They protect brain cells from the formation of free radicals and stimulate new brain cells.
10. Eliminate Multitasking
If a person often resorts to multiple tasks at the same time to be more productive, this negatively affects memory. This approach distracts a person and interferes with concentration. You need to understand that the brain is not a multitasking device.
Thus, it can focus on one thing and consistently switch only from one task to another. This is why it is advisable to focus on only one thing, especially when learning something new.
We mentioned some effective yet simple tips that can help to improve your mental well-being, including your memory.