Eat less sugar

How to improve memory

Everyone is faced with forgetfulness, especially if his work schedule is busy. Not to remember part of the information naturally, but when it interferes with the goals and the solution of important tasks, you need to fix.

Opportunities for changing the situation in our hands – modern research proves that a good lifestyle, exercise and a healthy diet help improve memory. Here are 14 ways and tips on how to do this..

1. Eat less sugar

The habit of adding a lot of sugar to food leads to poor health, disturbances in the functioning of internal organs and systems, and the appearance of chronic diseases. Against this background, memory is deteriorating, mental activity is weakening. Studies show that sugar abuse leads to a decrease in brain volume, especially the area that is responsible for short-term memorization.
Refusing sugar completely is not necessary. Reduce its share in the diet, and you will see how memory is strengthened, attention is focused and health is improved.

2. Enrich your diet with fish oil

Fish oil is rich in eicosapentaenoic omega-3 (EPA) and docosagesaenoic (DHA) acids. They are necessary to maintain tone, reduce the risk of heart disease, reduce inflammation, relieve anxiety and prevent mental disorders, which is important for the brain. Studies show that eating fish oil improves memory in older people:

• A study by Malaysian scientists involved 36 people with mild cognitive impairment. It was noted that after consuming concentrated fish oil supplements for 12 months, their short-term memory improved.

• A review of 28 studies in the United States found that episodic memory became stronger in adults with symptoms of memory loss after taking fish oil or similar supplements with DHA and EPA.

3. Learn to meditate

Meditative practices have a positive effect on physical and mental health. They relax, soothe, reduce stress and pain, and stabilize blood pressure. Amid these positive effects, memory becomes stronger..

In one study, it was found that meditation increases the amount of gray matter (it decreases from overwork, stress, age).

4. Maintain a healthy weight

A healthy body weight is an important condition for the effective functioning of organs, cardiovascular and endocrine systems. Good blood supply and the efficient production of various hormones retain the reaction, the ability to concentrate, switch between tasks and memorize information.

The fact that overweight causes a decrease in cognitive functions is proved by studies of scientists from different countries. Moreover, it can make changes to genes, that is, create a hereditary factor of weak memory. With obesity, the risk of developing Alzheimer’s disease, a progressive disease that destroys memory and brain functions, significantly increases..

5. Get enough sleep

A constant lack of sleep disrupts the brain and has a cumulative effect. Sleep is an important component of the natural cycle of the mind. At this time, he processes the information received, turns it from short-term to long-term. If you sleep poorly or little, the brain remembers worse and worse.

Doctors and sleep experts recommend sleeping from 7 to 9 hours a day. It doesn’t matter if you go to bed at 21:00 or 03:00. The main thing is to do this at the same time and observe the duration of rest.

6. Develop mindfulness

Mindfulness is a mental state in which you focus on your current position, while maintaining an understanding of feelings and what is happening around. It is used in meditation, but it is not the same thing. Meditation is a formal practice, and mindfulness is a mental habit that can be applied in any situation..

One study involving 293 psychology students showed that those who went through the mindfulness training improved the performance of object recognition in memory compared to those who did not receive such training..

7. Drink less alcohol

Frequent drinking “shakes” the whole body. Any level of alcohol in the blood disrupts the brain and leads to a decrease in memory. After a noisy meeting with friends, some do not remember anything in the morning.

Alcohol has a neurotoxic effect on the brain, that is, it actually poisons it. And if a person is hungover, he harms the hippocampus – one of the parts of the brain responsible for good memorability.

8. Train your brain

Train and develop cognitive abilities through games. This is an interesting and enjoyable approach to make the mind more efficient. A Cambridge University study in 2017 showed that using simulator applications improved test results in memory tests..

Nowadays, the most convenient way to train is mobile applications or online services:

• Wikium – A site simulator for the development of brain abilities. It helps to create an individual program taking into account the initial level and direction that the user wants to “pump”.

• Einstein: Training for the mind (for IOS and Android) – A game with 30 exercises to stimulate brain activity. The application tells you which section is used for specific tasks. There is multiplayer for training with friends.

• Lumosity (for IOS Android and Desktop) – A beautiful, simple and intuitive application for the development of memory, reaction, concentration. The developers argue that daily activities do not just strengthen memory, but make the brain well susceptible to new information. There is a slight minus – there is no Russian language.

• Mnemonics – A site entirely dedicated to the development of thinking. This is one of the largest memory databases: with articles, exercises, courses, and games..

9. Eat Less Refined Carbohydrates

Eating large amounts of refined carbohydrates from bread, pastries, cookies, white rice affects memory. They are quickly digested, causing a spike in blood sugar.

A study by Australian scientists in 2015 showed that a diet traditional for Western countries with a high content of refined carbohydrates is harmful. It promotes dementia and reduces cognitive function..

10. Check Vitamin D Levels

Vitamin D is a nutrient necessary for the effective functioning of many processes in the body. Its deficiency is the cause of poor memory. In the study of this issue by American scientists in 2015, 318 elderly people took part. Those with lower levels of vitamin D in their blood lost their memory and mental functions faster..

Vitamin D deficiency is common in countries with cold climates. This means that most Russians should take more careful control of it..

11. Exercise

Physical exercise develops both the body and the mind. Workout enhances the secretion of neuroprotective proteins. This increases the growth and development of neurons, that is, it renews the brain.

Middle-aged people who support physical activity are less prone to senile dementia..

12. Eat more “anti-inflammatory” foods

A diet enriched with “anti-inflammatory” foods helps improve memory. The antioxidants that make up fruits, vegetables and tea neutralize and stop the inflammatory processes caused by the oxidative activity of free radicals..

Berries, seeds and nuts are especially rich in antioxidants, anthocyanins and flavonoids. Regular but moderate use of such foods is an important part of “mental prevention”.

13. Add Curcumin

Curcumin is an organic compound that is found in high concentration in the root of turmeric. It has a strong antioxidant and anti-inflammatory effect..

Curcumin reduces the destructive effect of oxidative processes on the brain, reduces the number of amyloid plaques (they accumulate on neurons and lead to their death).

14. Include some cocoa in your diet.

Cocoa is a tasty, nutritious and healthy product for the brain. It is rich in flavonoids. They stimulate the growth of blood vessels, strengthen their walls, increase blood circulation in those parts of the brain that are responsible for remembering.

In 2011, the UK studied the difference in memory between those who regularly consumed dark chocolate containing 720 mg of flavonoids and those who ate white chocolate without flavonoids. The first group of subjects showed the best results in memory tests..

To get the most out of this product, choose chocolate with a cocoa content of 70% or more..

Conclusion

There are dozens and hundreds of tips on how to create favorable conditions for the work of the brain and memory. But the principle is simple – follow the safety of the diet, sleep well, do not abuse certain types of foods, support not only mental, but also physical activity. So, the memory will be strong, the brain will be flexible, and the decisions will be effective..

Read: 13 foods to help keep your mind sharp

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