Memory that is good rely on the vitality of your brain. Like as exercise will improve your physical fitness, there are many ways to exercise your brain, improve your memory and stay mentally sharp and healthy. The human brain has a surprising ability to adapt and change, even into old age. This ability is also known as neuroplasticity.
” With the right stimulation, your brain can form new neural pathways, alter existing connections and adapt and react in ever-changing ways, ” says Dr. Mercola. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information and improve your memory at any age.
It was generally thought that brain function peaked during the early adulthood and then decline slowly as we age, leading to lapses in memory and brain fog. Today, it known that our lifestyle plays a major role in contributing to cognitive decline. Exposure to toxins, chemicals, poor diet, lack of sleep, stress and much more can actually hinder the functioning of your brain.
You can use the following tips to sharpen your mind, boost your brain power and protect your mind and memory from declining.
1. Give your brain a workout.
When you reached adulthood, your brain must have developed millions of neural pathways that help you process and recall information quickly, solve familiar problems and execute familiar tasks with minimum mental effort. If you stick to these paths, then you are not giving your brain the stimulation it needs to keep growing and developing. You need to challenge the brain from time to time with new tasks.
Memory is like muscular strength, it requires you to ” use it “. The more you work out your brain, the better you will be able to process and remember information. You need to keep learning and developing new skills.It must be something that requires mental effort but, enjoyable and satisfying.
2. Eat the right food
The type of food you eat and the type you do not eat play a crucial role in your memory. Eating fresh vegetables are essential, as well as healthy fats and avoiding grain carbohydrates.
For example, increasing your animal-based Omega-3 fat intake and reducing intake of damaged Omega-6 fats in order to balance your Omega-3 to Omega-3 ratio is important.
Curry celery, broccoli, cauliflower and walnuts contain antioxidants and other compounds that protect your brain cells and for your brain health.
Coconut oil is another healthy fat that is good for brain function though it is saturated. According to a research by Dr. Mry Newport, about two tablespoons of coconut oil ( about 35ml ) would give you the equivalent of 20g of medium-chain triglycerides ( MCT ), which is shown as a preventive measure and treatment for degenerative neurological diseases.
Regular exercise makes your brain to work at optimum capacity by stimulating nerve cells to multiply, strengthening their interconnections and protecting them from damage. ” During exercise nerve cells release proteins known as the neurotrophic factor ( BDNF ), that triggers other numerous chemicals that promote neural health and directly benefits cognitive functions, including learning.” writes Dr. Mercola.
To get the most out of your workouts, I recommend a comprehensive program that includes high-intensity interval exercise, strength training, stretching and core work, along with regular intermittent movements of the body. For seniors, less intense exercises are recommended.
4. Get a good sleep
Over 95 percent of adults need between 7.5 to 9 hours of sleep every night in order to avoid sleep deprivation. Not getting enough sleep compromises memory, creativity, problem-solving abilities and critical thinking skills. Researchers have shown that sleep is necessary for memory consolidation, with the memory-enhancing activity occurring during the deepest stages of sleep.
Sleep is also known to enhance your memories and help you practice and improve your performance of challenging skills.
Get on a regular sleep schedule. Avoid all screens for at least an hour before bed. Cut back on caffeine.
5. Play brain games
Research shows that if you do not sufficiently challenge your brain with new and surprising information, it will eventually begin to deteriorate. One way to challenge your brain is through ‘ brain games ‘, which you can play online through websites such as lumosity.com
Dr. Michael Merzenich at the University of California has also developed a computer-based brain training program that can help you sharpen a range of skills, from reading and comprehension to improved memorization. The program is called Brain HQ
6. Use Mnemonic devices
Mnemonic devices are memory tools that can help you remember words or information. The devices also help you to organize information into an easier to remember format.
7. Vitamin D
Activated vitamin D reception increases nerve growth in your brain areas that are involved in planning, processing of information and the formation of new memories.
8. Gut health
Your gut is your ‘second brain’ and your gut bacteria transmit information to your brain. Simply put, your gut health can impact your brain function, psyche, and behavior as they are interconnected and interdependent in a number of different ways. To support gut health, consume beneficial bacteria. You can use a probiotic supplement or eat fermented vegetables to keep your mind and memory from declining.