Memory is a delicate thing. If you don’t take care of it, you can easily lose it. Our memory is created by linking two or more of the 100 billion nerve cells in our brain (neurons), then solidifying the connection in order to use it later.
The brain continues to develop neurons and build new connections to strengthen memory as we age. This phenomenon is called neuroplasticity.
It was normally thought that brain function peaked during early adulthood and then it slowly declined resulting in memory lapses and brain fog during our late years. This is no longer considered to be true due to the fact that a healthy lifestyle can support our brains health and encourage it to grow new neurons, this process being known as neurogenesis.
In order to improve your memory you need to improve your diet. You need to pay more attention to the food you eat and don’t eat. Fresh vegetables are an essential part of any healthy diet. For example, curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and other nutrients that protect your brain health and help with stimulating the production of new brain cells. At the same time you need to increase your animal-based omega-3 fat intake and reduce the consumption of damaged omega-6 fats such as vegetable oils. In order to do this, fish oil and krill oil are the most recommended, the second being better because it contains astaxanthin which is beneficial for brain health in particular.
The second thing you will want to do is exercise as often as possible. Physical exercises encourage your brain to work at optimum capacity by stimulating nerve cells to multiply, strengthening their interactions. These proteins are called neurotrophic factors, one of which is being brain-derived neurotrophic factor (BDNF) and it is very important for neural health, promoting cognitive functions. Make sure you get at least 30 minutes of workout every day, with various types of exercises in order to stimulate your body as much as possible.
A good night’s sleep is recommended in order to ensure a well-functioning memory. Neuroplasticity represents the brain’s capacity to control behavior, including learning and memory. This plasticity occurs when the neurons are stimulated by events or information from the environment. Unfortunately, several genes and gene products that may be important for the synaptic plasticity can be affected by the way we sleep and how much we sleep. More studies have shown that synaptic connections are strengthened while we sleep, thus making the period of time in which we slumber all the more important. Therefore make sure to sleep at least 8 hours each day.
Our brains start deteriorating if we do not challenge them often enough, therefore it is very important that we constantly stimulate them. In order to do so there are various methods, one of which is via brain games. These types of games can be found online and it is recommended that you play at least 20 minutes a day. Other methods involve activities that teach you something new. If it is something you already excel at then it isn’t a good activity because your brain needs to be stimulated. Starting different hobbies is the most recommended way to keep your brain active.
In conclusion, these are just some of the advices for boosting your memory. They are easy to do and are proven to be effective.