Do you have memory problems? 6 ways to improve your memory →

Wondering how to improve your memory? Whether you can't remember where you put your keys or your mind goes blank when trying to recall a name, it's normal and everyone experiences moments of memory loss from time to time.

As we age, our memory declines. Research shows that regular exercise, a healthy diet, controlling blood sugar, cholesterol, and blood pressure, and not smoking can protect memory. In fact, drinking plenty of water can even boost your short-term memory.

In addition to making healthy lifestyle choices, living a mentally active life and challenging your brain through cognitive exercises are essential to keeping your mind sharp and preventing memory loss.

Your brain has many functions that control and govern your daily life, and memory is considered a higher-level or executive brain function. To have a good memory, your brain needs to be in good brain health. Many aspects of health and well-being can affect brain and memory function.

While there's no surefire way to prevent memory loss, there are ways to keep your brain healthy. Here are six ways to improve your memory.

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Six ways to improve your memory

0 1. Pay attention to healthy diet

A very important aspect of brain health and function is diet. There is growing evidence that the MIND diet, which is somewhere between the Mediterranean diet and the DASH diet, can help prevent Alzheimer’s disease. Those who follow the MIND diet have been shown to perform better in cognitive skills and have a lower risk of cardiovascular disease.

A study published in Alzheimer's & Dementia found that the MIND diet reduced the risk of Alzheimer's by 53%.

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0 2. Practice meditation

Our brains are overstimulated, so it’s important to step back and do something that relaxes your mind. People with better mental health tend to have better memory and cognitive thinking skills than those with poorer mental health.

Meditation can also help brain function because it helps relieve stress, slows the brain's aging process, and supports processing function. Research supports this, too. A review published in the Annals of the New York Academy of Sciences found that various meditation techniques may be able to offset age-related cognitive decline.

0 3. Get moving

Your physical health is closely linked to your mental health. People who participate in regular exercise tend to have better brain function than those who don't.

Exercise enhances the development of new neuronal connections – neuroplasticity. It also increases levels of brain-derived neurotrophic growth factor (BDNF) – a substance that is particularly important for the growth and organization of new brain connections in older adults.

A study published in the Proceedings of the National Academy of Sciences found that pedaling for 10 minutes on one of the best exercise bikes increased activity in the brain's hippocampus — the region associated with remembering events and facts and creating new memories.

0 4. Drink more water

Dehydration is bad for your short-term memory, mood, concentration, and mental performance. Water is an essential nutrient—making up nearly two-thirds of the human body. It's necessary for every aspect of bodily function, including temperature regulation and oxygen distribution. According to the National Institutes of Health, the brain needs adequate water to function properly.

A meta-analysis of 33 studies published in the journal Medicine & Science in Sports & Exercise found that dehydration equivalent to a 2% weight loss was associated with a significant deterioration in cognitive performance. The message? Drink up!

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0 5. Get a good night’s sleep every night

Experts agree that getting the recommended seven to eight hours of sleep each night is essential for good brain health. A new study published in the journal Current Biology suggests that disrupted rapid eye movement (REM) sleep can interfere with the area of ​​the brain responsible for processing memories overnight.

Improves the quantity and quality of sleep:

Go to bed and wake up at the same time every day.

Avoid using your phone or computer in bed or at least an hour before bedtime.

Exercise during the day.

Avoid caffeinated drinks, alcohol, and heavy meals before bed.

Try reading a book or listening to calming music before bed.

0 6. Improve your gut microbiome

If you want to improve your memory, Dr. Li recommends improving your gut microbiome. "We now know that there are complex interactions between the trillions of bacteria in the gut and the neurons in the brain. Changing the microbiome may improve the brain's ability to develop and learn," she says.

Ways to keep your gut bacteria healthy and balanced include:

Eat enough high-fiber prebiotic foods, including fruits and vegetables like onions, garlic, Jerusalem artichokes, and whole grains.

Eat fermented probiotic foods like kombucha, sauerkraut, and kimchi.

Cut back on processed, refined carbohydrates and high-sugar foods.

Do memory exercises work?

Brain exercises are important for preventing memory loss and keeping your mind sharp. The brain, like everything else in the body, works on a 'use it or lose it' basis, and people who use their thinking skills regularly are better able to cope with everyday life.

There are a variety of exercises that can stimulate and help keep the brain functioning. Anything that challenges the brain, such as problem solving, memory, and recall, is good. This could be crossword puzzles, Sudoku, jigsaw puzzles, memory games, card games, or video games.

According to a study published in Frontiers in Psychology, learning a second language can improve brain function at any age.

When should you seek help for memory loss?

If you are concerned about memory loss, make an appointment to speak with your doctor. In addition to Alzheimer's disease, there are a variety of conditions, including medications and vitamin B-12 deficiency, that can cause memory problems.

According to the Mayo Clinic, memory loss is one of the first, or more recognizable, signs of dementia. Dr. Lee says other early signs include:

Memory issues

Puzzled

get lost

Can't find the right word

Difficulty with spatial awareness

Loss of interest in doing things you normally enjoy

Personality changes, mood swings, or aggression

Source: Chongqing Tianji Network Co., Ltd.

Source: How to improve your memory | Live Science

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