Whether
you're simply forgetful or noticing that your memory isn't as good as it once
was, memory loss affects all ages. From forgetting your keys to what you went
into the kitchen for, it happens to the best of us. Yet, as we age, these
lapses can become more apparent.
Thankfully,
there are various supplements, mind-training games, and activities we can turn
to ensure our minds stay sharp and focused. Read on to discover more.
If
you lack vitamins or minerals and cannot get them from food, supplements are a
prevalent alternative. But did you know certain herbs assist in boosting our
brain power? Adding ginkgo biloba to your diet is a surefire way to improve memory
function. How? This antioxidant
opens blood vessels,
heightens blood circulation, and makes blood less gloopy.
Training
your brain doesn't solely involve training your mind. It embraces all your
senses. When we use our brain and senses, we are more likely to retain the
memory. This is called brain imaging.
Try
something new, such as painting or ceramics, to continue to challenge your
senses in everyday life. The feeling of the clay or paintbrush in your hand and
how it moves will encourage your brain and senses to engage. Another way to
engage the piriform cortex? Whether homemade or in a restaurant, try to
decipher the ingredients in a new dish through taste and smell alone.
Our
brains are like car engines; when we give them fuel, they perform better. Think
of learning a new skill as the fuel. Even if you've recently retired, this
doesn't mean your brain has to. Whether you enroll in a higher level of
education, learn a new skill, or try a new exercise, all these activities
improve your mental functioning. Mental exercise is just as important as
physical exercise when considering memory-boosting skills.
When
we are mentally active, we can retain individual brain cells, ensuring they
communicate stimulated. Even if you have a full-time job, it's important to
train your brain uniquely by signing up for new courses or applying for a
promotion. Repetitive tasks aren't enough to train your brain.
Other
activities you can try include playing bridge or Mahjong, reading a book,
joining a chess club, tackling a jigsaw puzzle, or learning to play a musical
instrument. Engaging in cognitive activities twice a week will help to lessen
the risk of memory decline.
Food
is another fuel for our brains; when we eat the right products, our memories
thank us. It's important to embrace a balanced diet of fish, meat, vegetables,
dairy, oil, fruit, eggs, whole grains and nuts. Those with a healthy
relationship with food are also the ones who are likely to have the strongest
memory.
Per
week, we should engage in a minimum of 150 minutes of moderate exercise.
Instead of following a set routine, try to mix this up or try something new.
When we learn a new activity, such as yoga or step, our brains must work
harder. This is particularly the case when considering more intermediate yoga
poses, as we're using both our brains and bodies simultaneously while trying to
stay balanced.
Whether
you've just retired, or the grim weather is causing you to cancel plans and
stay inside, remember our brains need to be socialized. From attending events
to visiting relatives, face-to-face social engagement should be embraced at
least twice weekly. Chatting and expressing opinions keep our minds active and
reduce the risk of memory loss. The more we stay in, the more secluded we become,
which harms our minds.
When
you're active throughout the day, sleep should come naturally. Yet this isn't
the case for everyone. You should try and get at least seven hours of rest
every evening. When we sleep, our bodies and minds repair and rejuvenate.
Research suggests sleep plays a critical role in forming and storing long-term
memories. The brain uses the time
you are sleeping to process new information and consolidate it for later.
If
you're struggling with sleep, try drinking chamomile tea an hour before bed or
practicing meditation. Both assist in soothing the mind, ridding it of the
unwanted noise trying to keep us awake.
Clutter
in our homes and offices not only makes our personal spaces appear messy but
can cloud our minds. Your brain emanates this style when you walk into a clear,
organized space. If you walk into a cluttered area, it can become foggy. This
can lead to a lack of
focus, confusion, and forgetfulness.
When
we hear someone's name, it often goes in one ear and out the other. Instead of
allowing the name to float away, say it out loud when you respond to the
individual you have just learned the name of. For example, ‘Hi John, great to
meet you, I’m Arthur.’ Saying the name out loud while looking at the individual
will allow it to leave an imprint on your mind, which means you’re less likely
to forget it.
The
same goes for other items, for example. A neighbor has just pointed out a new
flower in the garden, giving you its botanical name. Again, saying this name
out loud while looking at the flower will help you to lock it into your brain.
Building
and maintaining brain health is an ongoing process that should be a daily
priority. From embracing social outings to learning new skills to ensuring
you're eating brain-boosting foods, there are plenty of things you can do to
improve your brain health.