Unfortunately, a person's memory is not perfect, and we often forget many things. However, this does not mean that it can not be improved! The memory is influenced by various factors, changing that, you can increase its performance. In this article, you will learn about them.
Get enough sleep
Lack of good sleep affects memory very badly. Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-term ones. When you deprive yourself of sleep, the memory may noticeably deteriorate.
For example, health workers who work the night shift make more mistakes on memory tests than nurses who work during the day. And those who sleep well before important exams pass them better than those who work all night in front of them
Therefore, sleep more ? Healthy sleep at 8-9 hours guarantees you excellent brain performance.
Include fish and fish oil in your diet
The benefits of fish and fish oil have long been proven. They are rich in omega-3 fatty acids (for example, eicosapentaenoic and docosahexaenoic). They are important for good health: reduce the risk of heart disease, reduce inflammation, relieve stress and slow down mental decline.
Many studies show the undoubted benefit of fish and fish oil for memory, especially in the elderly. One study involved 36 subjects with mild cognitive impairment. After taking fish oil supplements throughout the year, the memory status of the participants became noticeably better.
Similar results were obtained in another study. This time, adults with symptoms of memory loss were given fish oil. This led to an improvement in episodic memory.
Drink less alcohol
Drinking too much alcohol can be harmful to health, and in particular, to memory. An increase in blood alcohol level to 0.08 g/ml (about a liter of vodka) leads to a strong and prolonged decrease in cognitive abilities.
Excessive drinking can affect the brain, causing memory loss. Alcohol also causes neurotoxic effects on the brain. Frequent drinking can lead to damage to the hippocampus, responsible for memory and emotions.
Periodically meditate (or at least relax more)
Meditation can have a good effect on the maintenance and development of memory. This process relaxes and soothes, which reduces stress and pain, as well as reduces blood pressure and improves memory.
Meditation increases the amount of gray matter in the brain. Thus, the number of neural cells grows. With age, the amount of gray matter decreases, which is bad for memory and consciousness.
Meditation and relaxation also improve short-term memory. And it works both for young people and for the elderly.
There is another proof of the effectiveness of meditation. A study involving Taiwanese students showed improved spatial memory in those who meditated periodically.
Have a healthy weight
A healthy weight is necessary for good health, including to maintain memory in perfect condition. Obesity is a factor that increases the risk of cognitive decline. Overweight can cause changes in the brain genes associated with memory, negatively affecting it.
Obesity can also lead to insulin resistance and inflammation, which can negatively affect the brain. A higher body mass index leads to a significant deterioration in memory tests.
Finally, obesity is associated with a higher risk of developing Alzheimer's disease, a disease that destroys memory and cognitive function.
Following one or more of the steps above will help keep your memory as long as possible.