WHAT ARE BEST WAYS TO IMPROVE MEMORY ACCORDING TO SCIENCE
In many ways, our memories shape who we are. They make up our internal biographies—They tell us who we’re connected to, who we’ve touched during our lives, and who has touched us. In short, our memories are crucial to the essence of who we are as human beings. The memory is the real identity to oneself.
Getting weak on memory or age-related memory loss can represent a loss of self. It also affects the practical side of life, like getting around the neighborhood or remembering how to contact a loved one. It’s not surprising, then, that concerns about declining thinking and memory skills rank among the top fears people have as they age.
GENES PALY IMPORTANT ROLE – It is observed some people retain good memory health than the others Genes play a role, but so do choice following a healthy diet, exercising regularly, not smoking, and keeping blood pressure, cholesterol, and blood sugar in check. Living a mentally active life is important, too. Just as muscles grow stronger with use, mental exercise helps keep mental skills and memory in tone.
Wouldn’t it be great if popping a pill every day could really improve memory?
Unfortunately, it’s not that easy. Despite abundant marketing, there’s little evidence showing that supplements improve memory, no matter how expensive or exotic. It’s tempting to believe a $50 bottle of whatever will strengthen the neural connections underlying recall—and it would be fantastic if true—but the science is thin.
Thankfully, there’s plenty of credible science supporting a list of approaches we can try to improve our memories – Below is a brief rundown.
REGULAR EXERCISE IMPROVES BRAIN FUNCTIONING
Brain imaging studies and related research supports that even brief sessions of exercise improves brain functioning, participants did 10 minutes of light intensity exercise and the brain FMRI research revealed significant improvements in connectivity between the two parts of brain. It has always been advised to establish routine of exercising every day , now do not get on to monotonous regime, here we need to list out the exercises which has spontaneous challenges such as playing any game, strain the brain to certain levels and gradually bring up the challenge to higher degree. Even light exercises such as walking or using a tread mill result in significant connectivity improving the memory functions.
Engaging in brain games, such as crosswords, chess, Sudoku and bridge have not been proven to protect against memory loss. Yet, these pursuits can help with everyday thinking skills and, when teamed with regular exercise, can increase a person’s cognitive reserves.
BENEFITS OF INVOLVING IN CREATIVE BENEFITS
Develop or engage yourself in creative hobbies such as painting your imagination, playing chess, playing musical instrument or learning a new language, gardening or even engaging in the addictive phone app games challenging time limits also boosts the mental state and strain the memory cells.
MEDITATION –ACTIVATES BRAIN FUNCTIONING IMPROVING MEMORY
If you want to make fewer mental mistakes, try meditation, suggests a study in the September 2019 issue of Brain Sciences. Researchers recruited 200 people who had never meditated and led them through a guided 20-minute meditation called open monitoring. While many styles of meditation have you focus on a single object, like your breathing or a visual image, the goal of open monitoring meditation is to pay more attention to your feelings and body sensations.
After meditating, participants took computerized tests in which they had to complete tasks while exposed to regular distractions. Their brain activity was measured during both meditation and test-taking. The researchers found that when the meditators made a mistake on the test and recognized it, the study showed an increase in specific neural signals known as conscious error recognition — representing the brain’s ability to identify mistakes.
Meditation seems especially effective at improving working memory—where we temporarily hold information that needs to be accessible throughout the day. Generally speaking, that’s about seven pieces of information at any given time; new information comes in and replaces the existing pieces, which may or may not have moved into long-term memory. Meditation seems to enhance the process of retrieving what we need from working memory, making it more fluid and rapid.
IMPROVING CONCENTRATION
As listed above one key exercise is to Meditate daily and keep improving the time as it allows in your schedule, meditation improves concentration and resulting in improved memory. older people tend to have more difficulty focusing than young people. This is because age-related brain changes make it harder to filter out stimuli that are not relevant to the task at hand. Tips to try to boost concentration include practicing mindfulness; engaging in cognitive training; and living a healthy lifestyle that includes managing underlying conditions, eating a Mediterranean diet, and getting the recommended amounts of exercise (150 minutes per week) and sleep (seven to eight hours per night).
Mindfulness, cognitive training, and a healthy lifestyle may help sharpen your focus.
Like a computer that slows with use, the brain accumulates wear and tear that affects processing. Dr. Daffner says this can be caused by a number of physiological stressors such as inflammation, injury to blood vessels (especially if you have high blood pressure), the buildup of abnormal proteins, and naturally occurring brain shrinkage.
Mediterranean diet includes a diet traditionally followed in Greece, Crete, southern France, and parts of Italy that emphasizes fruits and vegetables, nuts, grains, olive oil (as opposed to butter) and grilled or steamed chicken and seafood (as opposed to red meat)
HIGH FLAVONOIDS FOODS
As a longer-term approach to improving memory, try working foods high in flavonoids into your diet, especially dark-colored berries and cocoa. FlAVONOIDS are anti-inflammatory compounds found in plants that research suggests may improve cardiovascular health and perhaps even play a role in cancer prevention. When it comes to memory, studies indicate that eating more high-flavonoid foods, like blueberries, over the course of several weeks can both slow memory decline and improve recall. None of the research is conclusive, but there’s enough out there worth attention.
Dark chocolate high in cocoa content (70% or higher) also has some interesting research behind it as a memory enhancer, and is worth trying, recognizing again that the results aren’t beyond doubt.
# 7 TIPS AND TRICKS TO BOOST BRAIN HEALTH
Eating more fruits and vegetables may help men with memory loss
Repeating something out loud to increase the likelihood that information will be recorded and retrieved later when needed
Studies have indicated that caring for a dog, creating art, and spending time with a grandchild can boost different aspects of memory and reasoning
Study links busy schedules to better cognitive function Older adults who stay busy scored higher on cognitive function scores compared with more idle people. The greatest effect is with episodic memory, which is the memory of past events like times and places
Take enough sleep –minimum of 8 hours of sound sleep helps in rejuvenating brain cells, even taking short naps in between busy work schedules have proven to be effective.
Creating a list of errands or appointments to give the brain additional hints to retrieve information
The buzz about caffeine and health consuming caffeine from coffee, tea, or chocolate poses no serious health risk if taken within safe amounts.
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