Six Tips To Boost Your Memory Naturally
Memory has a fundamental role in our lives and helps to make us who we are, both in the short and long term. However, healthy people at any age can experience memory distortion or memory loss, and some of these memory deficits become more pronounced with age. Forgetfulness and increased time spent processing information are common cognitive changes associated with ageing in people over 40. This means that age-related memory loss can mean losing yourself, which even affects the practical side of life, such as getting around the area or remembering how to contact your loved ones.
Whether you are a student preparing for final exams, a working professional with a variety of responsibilities that require your full attention, or a senior looking to keep your mind sharp - we have all had those moments when it was difficult to remember specific details. In case you have ever struggled to remember where was the last time you left your car keys, names of people you meet or that line from the song you heard in a coffee shop, then you have probably wished that your memory was a little bit better.
A strong memory is based on your genes and the health and well-being of your brain. But there are lots of natural methods that can help you improve your memory. Here are a few of them.
Eat Healthier Foods
Just like there is no magic pill to boost your concentration, there is no single food that can provide a sharp mind as we age. A poor diet (think junk food and too much added sugar) harms not just your physical health, but also your mental health. While eating too many sugary foods taste delicious and feel rewarding at first, it has been linked to various chronic diseases and health issues, including cognitive decline. Research suggests that a sugar-laden diet might contribute to poor memory and reduced brain volume, especially in the area of the brain that stores short-term memory.
One of the essential strategies is to stick to a healthy, well-balanced diet, one that includes lots of fruit, vegetables, legumes and whole grains. There are also numerous foods that are particularly good for your brain and your memory, such as fish oil, blueberries, turmeric, nuts, celery, broccoli, green tea and dark chocolate. Incorporating these foods into your nutrition plan on a regular basis can support your brain health, which in turn can result in improved concentration and memory.
Also, remember that around 75% of the brain is made up of water, so dehydration can have a massive impact on how your brain functions. Make sure to stay hydrated and reduce your alcohol consumption if you really want to improve your memory!
Try Out CBD Products
CBD oil, also known as cannabidiol is a key component of various products like CBD gummies, tinctures, bath bombs, capsules and many others. It is naturally found in Cannabis sativa plants and known to provide health benefits through interaction with the body's endocannabinoid system (ECS). This system is involved in many vital processes such as learning, sleep, memory, immune response, stress, pain, inflammation, etc., meaning the intake of CBD oil can help to provide needed relief and ensure your body remains in balance.
Recent studies that are done to clarify the effectiveness of CBD indicate that this compound can be beneficial in decreasing memory loss associated with ailments like Alzheimer's. This paved the way for the potential advantages of CBD oil in the treatment of various diseases that can lead to memory loss. Thus, CBD is becoming a great hope for Alzheimer's patients and people suffering from memory loss due to a wide variety of other causes.
Get Enough Sleep
Sleep also plays an integral role in memory consolidation, helping to transform them into long-term memories and allowing you to recall them down the road. This is the key memory-improving activity that occurs during the deepest stages of sleep.
Most adults typically need between seven to nine hours of sleep every night to keep the brain functioning at its best. Even skimping on just a few hours makes a huge difference! Creativity, memory, problem-solving abilities, learning and critical thinking skills are all compromised.
Incorporate Daily Meditation
The practice of meditation might positively affect your health in many ways. It is known to relax, soothe and help to lower blood pressure, reduce stress and pain, and even improve memory. In fact, research suggests that meditation can increase grey matter in the brain and enhance spatial working memory.
Maintain Physical Activity
Regular physical activity helps to reduce the risk of cognitive decline with age and protect the brain against degeneration. It activates oxygen to your brain and lowers the risk for disorders that lead to memory loss, such as cardiovascular disease and diabetes. Exercise also improves the effects of beneficial brain chemicals and decreases stress hormones. Perhaps most importantly, physical activity plays an essential role in neuroplasticity by enhancing growth factors and triggering new neuronal connections.
For most healthy adults it's recommended to involve in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity throughout the week. Aerobic exercise can include different activities such as brisk walking, running, dancing, swimming, hiking or cross-country skiing. In case you don't have time for a full workout, try to include a few 10-minute walks during the day.
And Give Your Brain A Workout
In a similar way to muscles, your brain also needs regular use to stay healthy. The more you train it, the stronger it becomes. Despite the hype, online games and crosswords by themselves will not boost your brain. But learning something new and choosing word-recall games or other games that challenge your brain will.
Studies found that when older people try different activities, only those individuals that learned a new skill like quilting, showed significant improvements in brain function. So, try to find a new hobby that excites and challenges you. Learn a new language, pick up a musical instrument or play chess on your phone or computer.