Research based tips to improve your memory (Part 2)

Sourced with thanks from eatthis.com

Ever entered a room and then wondered why? You know you went in for something, but was it to grab your keys, or your headphones, or to turn off the lights? Relax. There are plenty of easy, even fun, things you can do to prevent memory loss. What has been always considered a part of growing old doesn’t have to be so any more. In the article below, Part 1 of 2, the author lists out such activities that can help you with your memory challenges. Team RetyrSmart

Research based tips to improve your memory (Part 2)

Drink Coffee

Good news, java junkies: Your daily habit can be good for your brain. Several studies have shown that caffeine has a positive effect on memory—and the benefits are most pronounced in the people of middle age and over 65. Drink up. Just don’t exceed 300mg of caffeine a day, which is about three cups of drip coffee.

Exercise

You knew that physical activity was good for your heart, but did you realize it can literally pump up your brain? Researchers at the University of British Columbia found that aerobic exercise actually increases the size of the hippocampus, the part of the brain associated with memory storage.

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Stay Mentally Active

Just as physical exercise helps keep your body fit, mentally stimulating activities help keep your brain in shape—and might keep memory loss at bay. Read or do crossword puzzles. Play cards or computer games. Volunteer at a local charity or school. Take different routes when driving. Learn to play a musical instrument.

Treat Depression

We’re learning more all the time about the far-reaching effects depression can have on our health, from increasing the risk of cardiovascular disease to impairing memory. A study published in the journal Neurology found that people with symptoms of depression had worse episodic memory, a smaller brain volume, and a larger number of vascular lesions.

If you’re experiencing chronic sadness, low mood or a lack of interest in things you used to enjoy, talk to your doctor.

Socialize

Hanging out with friends can count as a workout for your brain. According to a University of Michigan study, spending just 10 minutes talking with a friend can yield significant improvements in memory and overall cognitive ability.

Call or Skype with relatives and friends. Go to the gym. Take classes. Just don’t spend too much time on social media like Facebook: That’s correlated with a higher risk of depression.

Reduce Stress

Relax more. If you don’t learn to let some things go, you might lose your memory. Researchers at the University of Iowa have linked the stress hormone cortisol to short-term memory loss in older adults.

Mindfulness, meditation, unplugging from social media and TV, and regular physical exercise are all very effective at reducing stress.

Get Enough Sleep

During sleep, the body heals and recharges itself. The brain, in particular, flushes away toxins, which researchers found lowers the risk of Alzheimer’s.

The National Sleep Foundation recommends that adults of every age get seven to nine hours of sleep nightly—no more, no less. Oversleeping has been correlated with a higher risk of dementia.

Eat a Healthy Diet and Avoid Obesity

A poor diet won’t just add to your waistline—it can detract from your memory. A new study published in the journal Frontiers in Endocrinology found that unhealthy eating habits can impact brain health. “We’ve found strong evidence that people’s unhealthy eating habits and lack of exercise for sustained periods of time puts them at serious risk of developing type 2 diabetes and significant declines in brain function, such as dementia and brain shrinkage.”

Keep your weight in a healthy range—your heart and blood pressure will benefit too. What specific diet has been correlated with better brain health? Read on to find out.

Eat Oysters

How’s this for a seductive proposition: Oysters are a rich source of zinc, which improves working memory among middle-aged and the elderly, according to research published in the British Journal of Nutrition.

Indulge in oysters every now and again. Other foods high in zinc include eggs, nuts, legumes and whole grains.

Eat Grapefruit

The sour breakfast staple of yesteryear has only a sweet effect on your brain. Why? It’s high in folic acid. Research published in The Lancet found that study subjects who consumed more folic acid had “significantly better” memory, information processing speed and sensorimotor speed than a group taking a placebo.

Add a half-grapefruit to your meal. One caveat: Grapefruit and grapefruit juice can interfere with some types of medication. Talk to your doctor. He might advise a multivitamin instead. Other foods that are high in folic acid include leafy green vegetables, other citrus fruits, beans (particularly black-eyed peas), avocados and bananas.

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