Deletion of names ? Left his phone in a taxi? I forgot what is on your shopping list? Or the movie you saw over the weekend? You’re not alone. Everyone loses track occasionally. In some ways it feels like as we age, our minds and memories simply do not work as before. But is that really true, or are there ways to improve memory capacity? The crux of the matter is that certain aspects of brain function and memory capacity are not necessarily linked to age. Lifestyles and if not put into practice techniques to boost memory in our daily contribute to the overall health of our brain and our ability to remember both new and old information. Thus we come to wonder: Is it possible to counteract the memory impairment that already seems to be taking place? How can we improve the memory capacity? Well, we find 10 tips and strategies-sharp mind that can speed up your memory. Soon he remembers that kind of accounting (Anuj, right?).
Get perfect break: Lack of sleep takes a toll on everything from your job performance to their normal duties, especially memory. Sleep is a key time for the brain to solidify the connections between neurons, which helps to remember more of our tasks. The golden rule: Get 7-8 hours of sleep every day. And yes, they include naps. Experts are of the opinion that if you do only one thing to improve your memory, sleep more must be the same. If you have trouble sleeping fast, drink a cup of warm milk half an hour before hitting the leaves. Yes, this ancient remedy really works. Now stop staring at the ceiling, and go to sleep.
refresh your memory: Literally. Exercise increases the heart rate to get the blood flowing to the brain, keeping your memory sharp. Running, swimming, biking – any form of exercise -. For at least 30 minutes helps to enlarge the hippocampus, which is considered as the “memory center of the brain ‘In fact, physical activities that require coordination hand eye or complex motor skills are especially beneficial for brain building. If you do not have time for a full workout, squeeze in a 10 minute walk around the block in your schedule or a few jumps. It is enough to restart the brain .
Quit multitasking : can not find your keys is probably because they were not paying attention when he put down. when you are doing too much, you’re bound to forget. As a result, the brain does not really multitask. instead, the focus from one thing to the other is changed, so it is difficult to read a book and have a conversation at the same time. Multitasking will slow you down, so make it a point to focus on the task at hand. It’s crucial. Studies suggest that say it out loud: “I left my keys in the toilet”, etc. so the brain can process it. Your brain really needs about eight seconds to save a piece of information in memory, so if you are talking on the phone and carrying groceries when you put down the car keys, it is unlikely to remember where they were.
Back to his roots: Ashwagandha, a go to option in Ayurvedic medicine, is known to promote memory as it helps prevent damage nerve cells. Ashwagandha can be taken as a powder or tablet. It also improves memory functions of the brain such as attention and concentration, therefore, help with the symptoms of Parkinson’s, Alzheimer’s and other neurodegenerative diseases. Fish oil, has also been associated with promoting the growth of neurons and the decreased risk of dementia. Fish oil contains DHA, an omega-3 fatty acid that helps improve your memory capacity.
Use mnemonics :. mnemonic devices are tools that help you memorize in an easier format – ie lists, concepts, et al
- Abbreviations: Basically there are abbreviations used one word to help refresh your memory. For example: Shopping can be carrots, apples, raspberries and tomatoes, which can be used to remember your shopping list
- Rhymes. If you need to remember a name, be creative. “Mary loves cherry” or “Simon is a firefighter.”
- Acrostics: These are life savers during exams, especially. Whenever you need to assault a sentence, combine the initial letters and used as a memory signal. For example:. How do we remember that all 9 planets during childhood, “My very educated mother just showed us nine planets”
GET ORGANIZED: If your home is in a mess, it is more likely to forget things. Write down the tasks, declutter your home and enter appointments. Set aside a special place at home to keep your keys, and limit distractions. Live according to the lists, keep up to date and mark items completed. Physically write new information actually helps reinforce it.
Meditation is key: According to a study of 2015 of the UCLA Center brain mapping, the brain begins to decline at age 20 and continues to decrease in size and volume. Meditating regularly slows cognitive decline and prevent neurodegenerative diseases such as dementia, Alzheimer’s and Parkinson’s. Meditation produces a positive charge on the brain’s gray matter of overtime, which is important for memory, learning and self-awareness. In addition, meditation has been shown to reduce stress, which can do a number in memory.
Stay mentally active: Note: crosswords and sudoku are your new best friend. Challenge your brain, take a different route to work, learn a new language, read a section of the newspaper that usually skips, make things out of the ordinary. Maintain commitment because mentally stimulating activities help keep your brain in shape – and could even keep memory loss at bay. People who are cognitively active have better memory as they age, it is true. So evaluate themselves, bend your brain and improve your memory capacity.
Balancing stress: Chronic stress and depression, both contribute to memory loss and destruction of brain cells. One of the best things you can do is laugh. Yes, it is that simple. Laughter devotes several brain regions and at the same time reduces stress. Social interaction also helps prevent depression and stress, so look for opportunities to meet with family, loved ones, friends and coworkers. When you are invited to share a meal or attend an event, go!
think about: Did you know that the brain is a hungry organ energy? Although comprising only 2% of body weight, the brain gobbles up more than 20% of daily energy intake. So a healthy diet can be as good for your brain as it is for your overall health, and eating right can actually be more important than you think. After all, you are what you eat. The brain requires a constant supply of glucose obtained from carbohydrates recently ingested as whole grains, fruits and vegetables. Because when the glucose level falls, leading to confusion in thought. No, this does not give you license to sip sugary drinks. Instead of eating throughout the day to optimize brain power-not too much, not too little. super herein include, rich in colorful fruits, green leafy vegetables and whole grains that protect the brain from harmful free radicals antioxidants. Choose sources of low-fat protein such as fish and drink at least 8 glasses of water a day as dehydration can lead to memory loss and confusion.
- Vitamin C and B: vitamin C, found in citrus fruits, is associated with mental agility, while vitamin B is known to protect against age-related shrinkage brain and cognitive impairment. Load black, fish, green leafy vegetables currants, mushrooms, peanuts, sesame seeds and eggs to accelerate their brain power.
- nuts and seeds: A handful of seeds and nuts can help improve your memory capacity significantly. Pumpkin seeds are loaded with zinc that play a large role in sharpening your memory. brain shaped nuts are a good source of omega-3 fatty acids and other key nutrients essential for brain function and memory skills. Sunflower seeds are a good source of vitamin E, just sprinkle on top of your salad to give your brain a boost. Even peanuts are packed with vitamin E, an antioxidant powerful. Almonds and hazelnuts also help boost memory.
- Berries: Blueberries are the main source of substances called anthocyanins, which are antioxidants brain-boosting. Daily eating blueberries may help fight the onset of loss of short term memory. Even strawberries, when consumed regularly can help slow age-related memory loss.
- Vegetables: broccoli, kale, kale, spinach – all green vegetables are full of iron, vitamin E, K and B9 (folate), and phytonutrients as vitamin C which are extremely important for development of brain cells. Vitamin K is known to be useful in improving cognition and increase mental alertness.
- Avocados: Enriched with vitamin E, avocados are loaded with antioxidants that help keep the brain healthy and alert. creamy avocados are also associated with reduced risk of Alzheimer’s disease.
- Tomatoes: Tomatoes are a good source of lycopene, which acts against the degeneration of brain cells and helps in the maintenance and production of new brain cells
- whole grains. Grains integrals are considered as the inexhaustible source of energy and help you concentrate better. Consumption of whole grains rich in fiber, energy is released in the body in the form of sugar that helps the brain to function properly, keeps us alert.
- Fish: omega-3 fatty acids and DHA and EPA are essential to the healthy functioning of the brain as well as for healthy brain neurons. Include salmon, mackerel, tuna and other fish in their diet. Vegetarian? It can be replaced with soybean oil and linseed oil.
- Red wine: Resveratrol, a potent antioxidant, predominantly present in red wine protects against cell damage and Alzheimer’s disease. Therefore, drinking a glass of red wine a day can actually keep memory loss at bay.