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4 Strategies For Improving Your Memory

According to a long-term study published in the January 2012 edition of the British Medical Journal, age-related decline in short-term memory may start as early as mid-to-late 40s. However, virtually everyone, irrespective of age, forgets things occasionally. Some of the causes of forgetfulness include genetics, failure to pay attention and poor lifestyle choices. In fact, lifestyle choices pay a big role in mental health. More specifically, researchers at the French National Institute of Health and Medical Research (INSERM) say you can improve your cognitive abilities and at the same time, stimulate the formation of new neuron connections in your brain (neuroplasticity) simply by adopting a healthy lifestyle. Here are four strategies for improving your memory to get you started.

Exercise

If you engage in vigorous exercise, more blood will flow to your brain and in turn, your brain will get more oxygen and nutrients. Ultimately, this will not only enhance your brain health, but also improve your memory. In fact, compared to low-impact exercise, vigorous exercise can improve your ability to learn vocabulary words by as much as 20%, according to a study published in the journal Neurobiology of Learning and Memory. Moreover, another recent study appearing in the journal Current Biology found you are likely to retain information better if you exercise four hours after a learning task. Exercises that require you to remember a routine such as dance and aerobic exercise are particularly effective in improving mental sharpness. More specifically, research indicates that aerobic exercise stimulates the synthesis of  neurotrophic factors (NTFs), a protein that promotes neurogenesis.

Eat Right

To improve your memory, you need to eat a healthy diet consisting of foods that would eliminate free radicals from your body. Free radicals harm the brain by damaging your DNA and cellular structure, resulting in the oxidation of brain cells, says Gary Small, MD, author of The Memory Bible and the director of the UCLA Longevity Center. In particular, fresh fruits and vegetables contain powerful antioxidants that would not only eliminate free radicals from your body, but also stimulate the regeneration of brain cells. That said, a recent study from the University of Reading and the Peninsula Medical School found supplementing your normal diet with blueberries for twelve weeks could improve your performance on spatial working memory task. Oils such as omega-3 and omega-6 oils and coconut oil are also good for the brain as well as

According to a long-term study published in the January 2012 edition of the British Medical Journal, age-related decline in short-term memory may start as early as mid-to-late 40s. However, virtually everyone, irrespective of age, forgets things occasionally. Some of the causes of forgetfulness include genetics, failure to pay attention and poor lifestyle choices. In fact, lifestyle choices pay a big role in mental health. More specifically, researchers at the French National Institute of Health and Medical Research (INSERM) say you can improve your cognitive abilities and at the same time, stimulate the formation of new neuron connections in your brain (neuroplasticity) simply by adopting a healthy lifestyle. Here are four strategies for improving your memory to get you started.

Exercise

If you engage in vigorous exercise, more blood will flow to your brain and in turn, your brain will get more oxygen and nutrients. Ultimately, this will not only enhance your brain health, but also improve your memory. In fact, compared to low-impact exercise, vigorous exercise can improve your ability to learn vocabulary words by as much as 20%, according to a study published in the journal Neurobiology of Learning and Memory. Moreover, another recent study appearing in the journal Current Biology found you are likely to retain information better if you exercise four hours after a learning task. Exercises that require you to remember a routine such as dance and aerobic exercise are particularly effective in improving mental sharpness. More specifically, research indicates that aerobic exercise stimulates the synthesis of  neurotrophic factors (NTFs), a protein that promotes neurogenesis.

Eat Right

To improve your memory, you need to eat a healthy diet consisting of foods that would eliminate free radicals from your body. Free radicals harm the brain by damaging your DNA and cellular structure, resulting in the oxidation of brain cells, says Gary Small, MD, author of The Memory Bible and the director of the UCLA Longevity Center. In particular, fresh fruits and vegetables contain powerful antioxidants that would not only eliminate free radicals from your body, but also stimulate the regeneration of brain cells. That said, a recent study from the University of Reading and the Peninsula Medical School found supplementing your normal diet with blueberries for twelve weeks could improve your performance on spatial working memory task. Oils such as omega-3 and omega-6 oils and coconut oil are also good for the brain as well as other supplements and special formulations. Coconut oil, for instance, is high in medium-chain triglycerides (MCT), which help prevent or manage degenerative neurological diseases.

Restful Sleep

Since memory consolidation normally occurs when you are asleep, sleep is vital in keeping your memory sharp. In other words, sleep allows your brain to transform short-term memories into long-term memories and in the process, strengthens synapses. This is according to a study from the University of California. Published in the 2016 edition of the Proceedings of the National Academy of Sciences journal, the study found participants who took a 90-minute nap shortly after completely a short-term memory task scored significantly higher in a subsequent recall test compared to participants who did not take a nap shortly after the task. In general, adults need about eight hours of sleep per night, but the elderly often require fewer than eight hours of sleep every night.

Form Routines and Habits

One of the easiest ways to deal with forgetfulness is to build routines and habits. In essence, this would allow you to use the power of repetition to manage forgetfulness and more importantly, boost your memory.

Conclusion

To improve keep your brain health and improve your mental sharpness, you should adopt a healthy lifestyle. This basically entails eating right, exercising regularly and getting adequate restful sleep every night. Additionally, you can use the power of repetition to deal with forgetfulness.

and special formulations. Coconut oil, for instance, is high in medium-chain triglycerides (MCT), which help prevent or manage degenerative neurological diseases.

Restful Sleep

Since memory consolidation normally occurs when you are asleep, sleep is vital in keeping your memory sharp. In other words, sleep allows your brain to transform short-term memories into long-term memories and in the process, strengthens synapses. This is according to a study from the University of California. Published in the 2016 edition of the Proceedings of the National Academy of Sciences journal, the study found participants who took a 90-minute nap shortly after completely a short-term memory task scored significantly higher in a subsequent recall test compared to participants who did not take a nap shortly after the task. In general, adults need about eight hours of sleep per night, but the elderly often require fewer than eight hours of sleep every night.

Form Routines and Habits

One of the easiest ways to deal with forgetfulness is to build routines and habits. In essence, this would allow you to use the power of repetition to manage forgetfulness and more importantly, boost your memory.

Conclusion

To improve keep your brain health and improve your mental sharpness, you should adopt a healthy lifestyle. This basically entails eating right, exercising regularly and getting adequate restful sleep every night. Additionally, you can use the power of repetition to deal with forgetfulness.