TIPS FOR IMPROVE MEMORY & BOOSTING BRAIN!

 

TIPS FOR  IMPROVE  MEMORY AND BOOSTING BRAIN.

Do you sometimes have lapses in your memory? Forgetting some of your activities might become a major problem for you if you neglect them simply. 

There are many factors that play a role in memory loss such as genetics, age, medical conditions affecting your brain, etc. 

Paying attention to your diet and lifestyle will help you to manage risk factors affecting memory loss. So you should take measures to protect your brain so as to improve your memory.

How to increase memory power and concentration?

You can improve your memory in the following ways:

1. Mindfulness: 

 

• Practicing mindfulness will help you to boost memory, lower stress, and improve concentration.  

Studies show that practicing mindfulness improves recognition-memory performance when recalling objects in comparison to those not performing the same. 

Mindfulness lowers the risk of age-related cognitive decline and an overall improvement in psychological well-being. 

You should concentrate on your breathing and gently reset your attention when your mind wanders.

 

2. Train your brain:

 

•  You should train your brain effectively by playing brain games.

 Playing brain games such as Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training will help you excellently to strengthen memory. These activities will help you to stay mentally active.

Studies have shown that not only brain games help in improving concentration or boosting memory but also they help to reduce the risk of dementia in older adults.

 

3.  Do some Exercise: 

 

• Physical exercise has a very good impact on your brain. 

While including exercise in your lifestyle, you can reduce the risk of age-related cognitive decline and neurodegeneration. 

Exercising regularly for adults, brings behavioral benefits, a hike in memory, attention, processing speed, and executive functions.  Also, it reduces the risk of dementia later in life.

      Exercises to improve memory and concentration:

 

·  Running

·  Hiking

·  Swimming

·  Dancing

·  Brisk walk

 

4.  Have a Sound Sleep:

 

•  You should have a good night’s sleep every day for about 7-9 hours.

 If you don’t have a sound sleep then you might be irritable, feel depressed, have memory problems, etc. To prevent all these problems you should a regular sleep schedule. 

While sleeping for about 7-9 hours you can help your brain to create and store long-term memories. 

5. Take less sugar in diet:

 

•  Eating more sugar can cause many health issues and cognitive decline. 

Eating more amount of sugar affects your brain areas that are crucial for memory. It not only impairs your memory but also becomes the cause of obesity in you. 

According to studies, it is shown that excess consumption of sugar is linked to Alzheimer's disease. 

Researchers also found that drinking many sugary drinks may lower total brain volume. 

So you should reduce the intake of sugar for boosting your brain memory. 

 

6. Avoid High-Calorie diet:

 

•  Consuming a large amount of high-calorie diet may be damaging to your memory.

 You should avoid foods that contain refined carbohydrates for example cakes, cereal, cookies, white rice, and white bread. These foods increase your blood sugar levels that can be harmful to your memory.

 Also, studies have shown that a large intake of carbohydrates may lead to the cause of dementia, cognitive decline, and reduced cognitive function. 

High-calorie diets can impair memory and lead to obesity, thus, you should avoid eating the same.

 

7.  Check your Vitamin D level: 

 

• Vitamin D is a vital nutrient in our bodies.

 If you lack Vitamin D in your body then it would be the major cause of many health issues that you would be facing. 

Studies indicate that those who lack Vitamin D in their body lost their memory as well as cognitive abilities faster than those having vitamin D in their body.

 Also, low levels of Vitamin D may lead to the cause of Dementia.

 Consult your nearby doctor for testing Vitamin D level in your body. 

 

8. Choose Anti-Inflammatory Foods: 

 

• Having Anti-Inflammatory foods may help you to improve your memory. 

Foods that act as antioxidants help you to lower inflammation in the body by reducing oxidative stress. 

You should eat more fruits and vegetables to lower the risks of cognitive decline and dementia. Other than that you can eat berries such as blueberries, strawberries etc. so as to prevent your memory loss.

 

9. Include Caffeine: 

 

• Intake of caffeine is beneficial to your brain.

 They help to stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory. 

Taking Caffeine is helpful in increasing your short term memory. 

 

10. Eat Dark Chocolate: 

 

• Dark Chocolates also improve a person’s memory. 

Dark Chocolate contains Flavonoids that help to boost brain function. The flavonoids in it improve the blood flow to the brain, which further improves and boosts your memory. 

 

You should only buy dark chocolate containing 72% of coca content in it rather than buying milk chocolate. 

 

11. Drink less alcohol:

 

•  You should avoid consuming too many alcoholic beverages as they have a negative impact on your memory.

 According to studies, excessive consumption of alcohol raises your blood alcohol levels leading to memory deficits. Alcohol has neurotoxic effects on your brain.

 Alcohol can cause damage to a part of the brain that is the hippocampus. The hippocampus plays a vital role in boosting your memory.

 Thus you should avoid or drink less alcohol. 

 

12. Eat Fish Oil:

 

•  Consuming fish oil can help you to improve your memory. 

Fish oil contains omega-3 fatty acids eicosapentaenoic acid (EPA) as well as docosahexaenoic acid (DHA) in it. They help in lowering the risk of heart disease, reducing inflammation, relieving stress and anxiety, and to slow the mental decline of your brain.

 So you should eat fish oil containing supplements. 

 

13. Be Socially Active:

 

•  Talk to your loved ones, friends, and others — especially if you live alone.

 Interacting with someone will reduce your stress and prevent you from depression. It will further prevent you from memory loss. 

 

14. Be Well Organized: 

 

• You more likely forget things, if you are not well organized.

 You can prepare a special notepad or a notebook in which you can write all about your important dates, events, and routine. 

Limit your distractions and don't do too many things at one go.

 

15. Take care of yourself:

 

•  If you have chronic conditions such as depression, high blood pressure, high cholesterol, diabetes, obesity, and hearing loss then you should refer to your doctor.

 You should follow your doctor's treatment recommendations. The better you take care of yourself, the better your memory is likely to be. 

WHAT ARE THE RISK FACTORS FOR MEMORY IMPAIRMENT?

Some of you may be more prone to memory impairment as there are risk factors affecting them. The major risk factor affecting your memory is genetics. No one can control hereditary factors.

Some of you may have a disease called Alzheimer’s which affects your brain as well as your memory. 

Consuming a diet that is rich in refined sugar and fats may increase the risk of memory loss.

So you should have a healthy diet for preventing all the risk factors and to keep your mind sharp. 

THESE ARE THE BEST TIPS FOR IMPROVE MEMORY POWER AND BOOSTING YOUR BRAIN.

1. How to improve memory and concentration?

Following are the fastest ways to improve your memory:

• Develop a healthy lifestyle
• Stop multi-tasking
• Get sufficient sleep
• Exercise your mind
• Relate new information to what you know
• Pay attention

 
2.   How to improve memory and concentration while studying?

 You should:

• Read slowly absorbing the concept.
• Solve problems and answer questions as many as you can.
• Keep away from social networking sites.
• Keep Revising.

 

FREQUENTLY ASKED QUESTIONS (FAQ):

Q.1 HOW TO INCREASE MEMORY POWER BY FOOD?

ANS: THERE ARE MANY FOOD AVAILABLE WHICH IMPROVE BRAIN POWER AND MEMORY POWER:

1. DARK CHOCOLATE
2. PUMPKIN SEED
3. COFFIE
4. FISH
5. BROCCOLI

Q.2 HOW TO IMPROVE BRAIN FUNCTION?

ANS: ACCORDING TO RESEARCH THERE ARE  MANY WAYS TO IMPROVE BRAIN FUNCTION BUT AS SIMPLE AS FOLLOW:

1. EXERCISE 
2. MEDITATION ( YOGA)
3. SOLOVE PUZZLE 

 

Q.3 HOW TO IMPROVE SHORT-TERM MEMORY?

ANS: TO IMPROVE SHORT-TERM MEMORY FOLLOW THESE:

1. TAKE BRAIN BENEFICIAL DIET
2. TRAIN YOUR BRAIN TO SOLVE PUZZLE
3. MAKE STORYLINE TO STORE MEMORY
4. FOCUS ON WHAT YOU STUDY

TIPS FOR  IMPROVE  MEMORY AND BOOSTING BRAIN WITH BEST WAYS.