8 simple methods to help you improve your memory
Memory loss is a familiar phenomenon (and no, not just in old age) but it is not a fate.
Brain researcher Dr. Sylvia Mendel explains why this happens - and how to remember better
Dr. Sylvia Mendel
20/12/2021
Monday, 20 December 2021, 08:25 Updated: 08:26
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Over the years our brain undergoes structural and metabolic changes that lead to its aging.
Therefore, a slight decline in cognitive ability, which is also characterized by memory impairment, is particularly common in adults.
In addition, there are medical conditions related to old age, such as diabetes and high blood pressure, which are common in old age and also contribute to impaired cognitive abilities.
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To the full article
Along with cognitive decline in adults due to their age, young people also often experience memory loss as a result of stress, intense lifestyle and emotional overload.
Most often, the memory problem at a young age can be a manifestation of the intensive use of the mobile phone, which "helps" us to reduce the amount of information we are required to remember.
Whether you experience memory loss due to your age or other reasons - here are some methods that are effective at any age and will help you remember and less forget:
Enrich your diet with polyphenols
: Add fruits (highly recommended to eat grapes and blueberries), vegetables, green tea, cocoa and red wine .
These foods have been found to be rich in unique nutrients called polyphenols.
Due to the fact that there are antioxidant and anti-inflammatory polyphenols, it has been found that a diet rich in them may improve cognition, memory, learning and vascular function in older people.
Green tea will do the job too.
A cup of tea (Photo: Giphy)
Healthy lifestyle:
It is important to maintain a healthy lifestyle, which includes exercise - which increases blood flow to the brain and helps maintain memory and maintain a healthy weight;
Ensuring good sleep - which is the basis for proper cognitive function and our memory;
And reducing alcohol use and smoking, which have a significant effect on memory loss.
Social activity:
Apart from alleviating loneliness, social connections have an important cognitive role.
Listening, thinking, speaking and reminiscing from time to time, are just some of the cognitive skills we practice and improve during social encounters.
Along with them, electrical connections between the brain cells are strengthened and additional neural connections are formed that also help improve memory.
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Crosswords, Crosswords, Sudoku or Puzzles: Any activity that requires thinking and concentration may aid in brain training.
Even if you are not a fan of puzzles, there are plenty of puzzle and assembly games that, in addition to the benefits of cognitive practice, can provide many hours of fun.
Fish for memory
: The brain is an organ that requires a lot of energy, it uses about 20 percent of all the energy the body needs even though its mass is about two percent of body weight.
It therefore needs an abundance of "fuel" to maintain a high level of concentration throughout the day.
Among the foods to eat: Fish that contain omega-3 fatty acids. This acid is important for the proper functioning of the nervous system and improves memory and learning performance.
Treat yourself to a fish stew, for the sake of the brain.
Fish patties (Photo: Nimrod Saunders)
Learn new things:
It's time to start learning a new language, a new dance or anything that interests you. Any topic that you are interested in can fill the free time and on the way help to create more connections between the brain cells and with them the improvement of memory.
Order the photo album
: Open your photo album and try to delve into them and remember the interesting places, feelings and stories behind each photo. Raising the stories will help strengthen the memories and brain activity.
Emotional therapy:
If you are in a period of emotional overload, suffering from stress, overload and maybe even depression, it is advisable to seek emotional therapy. Contact your family doctor or someone who can help you. The therapist has many and varied methods for dealing with stress, such as mindfulness, cognitive behavioral therapy, biofeedback, yoga, meditation and more.
A healthy lifestyle contributes to the strengthening and preservation of memory from a young age to adulthood.
Along with the importance of success at work and studies among the younger generation, among the older generation the preservation and cultivation of memory help to increase the brain reserve for the coming years.
At some point we all grow older and experience a memory loss that is age dependent, these reserves can give you a better starting point when the time comes.
Dr. Sylvia Mendel presented the tools for preserving the brain at Altman Health's professional conference on cognition
health
The third age
Tags
brain
Memory
aging