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5 Hacks To Improve Your Memory

5 Hacks To Improve Your Memory

Your memory is a critical part of your mental health, and the fear of losing your memory leaves many people desperate to maintain theirs. Although memory tends to leave with age, that is not an inevitable result of aging. Someone who takes the time to strengthen and refine their memory will find it stays with them well into old age. Here are five hacks to improve your memory.

1. Get sufficient sleep

An excellent way to keep your mind healthy is to make sure it’s well-rested. Sleep deprivation can ruin any mental progress you’ve developed, and make you more sluggish.

Sleeping is a critical part of the memory-building process. Without sleep, your memories are unable to consolidate, and you’ll likely forget what you’ve learned fairly soon. If you can’t consolidate your memories, you won’t be able to recall them later. Scientists think that the hippocampus and neocortex are critical in developing memory during sleep, theorizing that the hippocampus will replay the events of the day in your head, and the neocortex stores them through this process for future use.

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2. Get your fats in

The brain is made of 60 percent fat, and uses 20 percent of your daily intake in calories. Although a balanced diet is good for your health overall, it is especially critical for your brain to get the amount of healthy fats it needs to maintain itself.

Healthy fats, such as monounsaturated fats, help maintain your brain function and keep everything in working order, which protects your memory. Omega-3 fatty acids, which our bodies do not produce naturally, are particularly helpful for brain function, and can be found in multiple sources outside of fish foods.

Along with maintaining memory, consuming healthy fats also helps fight mental illness such as depression and bipolar disorder. Saturated fats are often referred to with scare quotes, but they’re one of the main components of brain cells. Eating saturated fats decreases your risk of dementia and helps keep your brain functioning well.

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4. Socialize with friends

Regular social interaction helps stave off mental illness as well. Studies have found socializing just as effective as mental exercises in stimulating your brain and strengthening your memory. A lack of socialization becomes a lack of interest and interaction with your brain, and can lead to depression and other mental health disorders. Socializing, however, stimulates multiple different parts of your brain.

A conversation offers you multiple chances to recall thoughts, use logic and critical thinking, experience emotional connections and reinforce knowledge. If you find yourself going throughout the day without talking to anyone, you’ll have less activity to keep your brain active and less emotional excitement to keep it happy.

5. Give your brain regular exercise

An excellent way to maintain your memory is to keep your brain active. Logic puzzles and mind games help keep your memory sharp. A good brain activity that helps maintain memory will teach you something new and challenge you. The human brain is highly malleable, so brain teasers and puzzles are excellent tools for strengthening your brain capabilities and lengthening your memory.

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Learning something really mentally challenging, like learning to count cards, is a more difficult task and a significant feat of memory training. Remember, once you’ve adjusted to a certain level of difficulty in your brain exercises, you have to push for harder levels – otherwise, your progress stagnates and you’re no longer stretching and expanding your mental capabilities.

The purpose of mind games is to create new pathways, which need to be reinforced with regular thinking and brain exercise. The more neural pathways you develop, the more you are developing and expanding your memory, and reinforcing them with repeated effort makes them more stable and long-lasting.

6. Get plenty of physical exercise

It’s not just your brain you have to exercise to maintain memory – it’s your whole body. Regular aerobic exercise increases the size of your hippocampus, which is critical in memory development and maintenance. Exercise reduces inflammation and stimulates growth factors that help develop memory. It helps increase blood flow and oxygen to the brain, and also releases stress and naturally exhausts your energy, which helps you get a better night’s sleep.

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Physical activity is great for your body, but it also helps your brain grow. Maintaining the health of your brain cells means maintaining the functions that create and preserve memory.

According to the World Health Organization, an estimated 75.6 million people will be living with dementia by 2030, and 135.5 million people will be living with dementia in 2050.

But dementia is not a normal part of aging. It’s a side effect of poor brain health, and you can avoid becoming afflicted by taking proactive steps to protect your brain. These tips to improve your memory will help you fight mental illness and maintain a long memory over a long life.

Featured photo credit: Ian Schneider via images.unsplash.com

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Last Updated on February 21, 2019

12 Best Brain Foods That Improve Memory and Boost Brain Power

12 Best Brain Foods That Improve Memory and Boost Brain Power

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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