It is common to have those occasional moments of forgetfulness from time to time, whether this is because you are busy, there is a lot going on, or maybe there are internal factors that are contributing towards some memory issues. Regardless of the reason, there is no getting around the fact that it is incredibly frustrating. However, there are some ways that can work incredibly well when it comes to improving your memory, and this article will dive into the specifics behind these methods in more detail.
Why Is Your Memory Bad?
As mentioned above, there are a lot of different factors that can contribute to being a bit more forgetful. This can be down to genetics or external factors, but one of the reasons can be due to conditions such as Alzheimer’s disease. Although research suggests that diet and lifestyle can still have a positive impact if this is the cause, with actual medical conditions, it may well be the case that you need some help with your memory. One of the best places to get such help is at Brandywine Living, which offers assistedliving in Haddonfield. These facilities can help residents who have a memory-related illness such as Alzheimer’s, and so if you find your memory getting worse, it could be worth heading over to one of these facilities.
How Can You Improve Your Memory?
Of course, there are a lot of ways that you can try to improve your memory. These include but are not limited to:
- Eating Less Added Sugar
There are a number of chronic diseases that have been linked to eating toomuch added sugar, but one of the most relevant in this instance is cognitive decline. Yes, it turns out a diet laced with sugar can lead to poor memory and also reduced brain volume, particularly in the area of the brain that’s responsible for storing short-term memory.
There is evidence backing this up, too, as a study of more than 4000 people found that those who had diets with larger intakes of sugary beverages such as soda and candy led to a lower brain volume and poorer memory than those who ate less sugar. This means not only is eating less sugar good for your overall health (as we already know), but it can also do wonders for improving your memory.
- Try a Fish Oil Supplement
Fish oil contains a large amount of omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fats are incredibly important when it comes to your overall health, as they have been proven to lower the overall risk of heart disease, reduce inflammation within the body, relieve stress and anxiety, and also slow down your mental decline.
A lot of other studies have also shown that taking fish oil supplements may well help to improve your memory. This is especially the case in older people, and some research that consisted of 36 older adults with mild cognitive impairment showed their short-term and working memory scores improved a great deal after they started taking fish oil supplements.
- Be Sure to Make Time for Meditation
Meditation comes with a huge array of benefits as its soothing and relaxing nature has been found to reduce people’s stress and pain while also lowering blood pressure and also, you guessed it, improving memory. In fact, meditation has been shown to increase the amount of gray matter that is stored in the brain. Gray matter contains neuron cell bodies, and generally speaking, as you age, the amount of gray matter in your body declines, which negatively impacts your memory.
By increasing the amount of gray matter in the brain, meditation and relaxation techniques have been linked to the improvement of short-term memory in people of all ages. This applies to a huge range of people, with ages stretching all the way from their 20s to older people.
- Maintain a Healthy Weight
Keeping your body weight at a healthy number is essential for your well-being as it is one of the best ways that you can keep not only your body but your mind in top condition. Several studies have established obesity as being a risk factor when it comes to cognitive decline. Being obese can actually be the cause of changes to the genes in the brain which are associated with memory, negatively impacting the memory as a result. It can also lead to insulin resistance and inflammation, both of which negatively impact the brain, again leading to cognitive decline and negatively impacting memory.
- Get Plenty of Sleep
Who doesn’t love getting a good night’s sleep? We all enjoy it,but it turns out doing so can not only feel good but also have a positive impact on your memory. Sleep plays a very important role in the consolidation of your memory, which is a process during which all of your short-term memories are strengthened and transformed into longer-lasting ones. Research seems to suggest that if you are sleep-deprived, then you could be negatively impacting your memory.
- Drink Less Alcohol
If you are consuming too many alcoholic drinks, then you could be jeopardizing your health in many ways, one of which is the negative impact on your memory. If you binge drink, then this raises your blood alcohol levels, and in doing so, can alter the brain and result in memory deficits. This is because of the fact that alcohol exhibits neurotoxic effects on the brain, and so if you follow a repeated pattern of binge drinking, then you can damage your hippocampus. The hippocampus is a part of the brain that is vital when it comes to memory restoration.
Of course, you can engage in drinking and still be perfectly healthy without becoming teetotal. That being said, the fact remains that if you make an effort to avoid an excessive consumption of alcohol, then you will be able to protect your memory.