Take your vitamins.
To maintain your memory functioning as it should, you must get specific nutrients. Although eating can help you receive what you need, if you have shortages supplements can make a difference. Low levels of vitamin D have been linked, according studies, to a higher dementia risk. Furthermore, linked to a 17% to 20% reduced incidence of dementia are increased vitamin K levels in your brain. B vitamins help to slow down cognitive deterioration. Before starting any vitamins, always discuss with your doctor.
Consider using mnemonics
Find out from any doctor how they managed medical school; you will most likely hear the phrase “mnemonics.” This method helps you increase your capacity for memory of things. Mnemonics can be a statement (“Every good boy does fine” to remember the notes on a treble clef in music: E, G, B, D, F) or an acronym (“HOMES” to remember the Great Lakes: Huron, Ontario, Michigan, Erie, Superior). For even simpler memory, it can rhyme ” Thirty days hath September, April, June, and November”. Your brain will be able to more readily access the data if you keep it in imaginative “packaging” like this.
Challenge Your Ticker
Just like your muscles, your brain has to be exercised. According to scientists, mental activity may trigger systems that assist maintain your brain cells and keep them talking with one another. Make sure to keep your mind active by doing things like crossword puzzles, reading, playing games, or playing a musical instrument. Research indicates that crossword puzzles are beneficial for maintaining mental acuity, even if you begin doing them later in age.
Eat Brain-Boosters
Have you lately heard “eat the rainbow?” Studies reveal diets high in flavonoids, the natural compounds found in fruits and vegetables that provide vivid colors, boost memory and cognition. Higher daily flavonoid intake persons were up to 19% less likely than low flavonoid intake individuals to experience problems with memory and cognition, according to researchers. Flavonoid favorites are strawberries, blueberries, peppers, celery, apples, bananas, oranges, and grapefruit. Aim for five a day on your plate for the most advantage regardless of the vibrant fruits and veggies you decide on.
Discover Something Different
Learning a new skill will help your brain even if your employment or interests already keep you mentally engaged. As you age, your brain loses flexibility, which makes learning new things more difficult. Participating in an activity you have never done before helps train your brain to remain always learning and creates a reserve for later on. Try not to overburden yourself, though. Choose one thing to learn and start right now. Arrange time to practice after class. You can even advance at something you enjoy now. Like in golf? Learn from mistakes and create objectives. Play piano. Look for an instructor and register for classes. The process of learning is like a good mental workout.
Move Frequently
Your body needs regular exercise for cardiovascular and emotional wellness. Routine physical activity also benefits your brain. High-fitness adults are 88% less likely to develop dementia than medium-fitness persons and postpone dementia onset by 11 years. In fact, exercisers have larger thinking and memory centers than non-exercisers. Exercise improves sleep, stress, and memory. Choose a mix of aerobic exercises like walking, swimming, or biking with strength training with resistance bands, weights, or your body weight to improve memory. Do something you enjoy consistently to make you desire to do it.
Plan your social calendar.
Important strategies to maintain social contacts and prevent isolation are regular time spent with friends or relatives and community participation. According to a National Institute on Aging analysis, social isolation raises a 50% chance of dementia. One simple approach to expand your contacts is to consider your present activities and add a friend. If you go everyday walks, arrange a walking buddy. Ask some pals to start a book group if you enjoy reading. Another mutually helpful approach to interact with people is volunteering. Make use of your abilities to meet a need and get brain rewards.
Make use of recall and repetition.
Repeating aloud (or writing down) something you recently heard, read, or considered that you wish to remember later will help your brain learn to retain that information. Repetition strengthens the link your brain creates when you pick up a fresh piece of knowledge. For simpler access, you can also “chunk” larger portions of material into smaller parts. To recall three chunks of numbers instead of ten numbers at once, for instance, consider phone numbers.
No More Zs!
Memory loss is linked by researchers to sleep deprivation, restless sleep, and disturbed sleep. Make obtaining 7 to 9 hours of sleep every night a priority if you haven’t been. Follow the guidelines for good sleep hygiene: keep your bedroom cool, dark, and distraction-free (no TV or phones); avoid caffeine, heavy meals, and alcohol in the hours before bed; get enough exercise during the day so that your body can rest naturally; and go to bed and wake up at the same time every day. Make an appointment with your doctor to address any additional concerns that may be interfering with your sleep, such as snoring or sleep apnea, in order to improve your sleep quality.