When someone you care about, love becomes a memory, that memory becomes a precious gem.
Eat Less Added Sugar. Eating too much added sugar has been connected to various health issues and cognitive decline plus chronic diseases. Inspirational quotes have shown that a sugar-laden diet can lead to poor memory and reduced mind volume, particularly in the zone of the mind that stores short-term memory. For example, one research of more than 5,000 humans found that those with a good intake of sugary beverages like soda had poorer memories and lower total brain volumes on average compared to humans who ingested less sugar. Cutting back on sugar not only covers your memory lane but also enhance your overall health.
Try a Fish Oil Supplement. Fish oil is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fats are significant for overall health and have been shown to reduce inflammation, lower the risk of heart disease, relieve anxiety and stress, and slow mental decline. Many research have shown that consuming fish oil supplements and fish may refined memory, especially in older humans.
One study of 37 older adults with mild cognitive impairment found that short-term and working memory scores enhance remarkably after they took concentrated fish oil supplements for 14 months.
Make Time for Meditation. The procedure of meditation may positively influence your health in many directions. It is soothing and relaxing and has been found to reduce pain and stress, improve memory and even lower blood pressure. In fact, meditation has been shown to enlarge gray matter in the mind cells. Gray matter carries neuron cell bodies. As you age, gray matter decreases, which negatively affects cognition and memory.
Relaxation and meditation techniques have been shown to better short-term memory in humans of all ages, from people in their 20s to the elderly.
For example, one research demonstrated that Taiwanese college students who involved in meditation practices like mindfulness had remarkably good spatial working memory than students who did not implement meditation. Spatial working memory is the capability to hold and process statistics in your brain about the positions of objects in space.
Maintaining a Healthy Weight. Maintain a good body weight is required for well-being and is one of the brighter ways to keep your mind and body in vibrant condition. Several research have accepted obesity as a risk factor for cognitive decline. Interestingly, being obese can actually cause changes to memory-connected genes in the mind, negatively influence memory.
Obesity can also lead to inflammation and insulin resistance, both of which can negatively impact the mind. A study of 55 human between the ages of 19 and 36 found that a higher body mass index was linked with remarkably worse performance on memory tests. Obesity is also linked with a higher risk of expanding Alzheimer’s disease, a progressive disease that destroys cognitive and memory function.
Get Enough Sleep. Lack of proper sleep has been connected with poor memory for quite a few times. Sleep plays a vital role in memory consolidation, a method in which short-term memories are transformed and strengthened into long-lasting memories. Studies show that if you are sleep deprived, you could be negatively striking your memory.
For example, one research looked at the influence of sleep in 50 children between the ages of 10 and 15. One group of kids was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.
Practice Mindfulness. Mindfulness is a mental state in which you concentrate on your present circumstance, maintain awareness of the feelings and surroundings. Mindfulness is applied in the meditation method, but the two aren’t one and the same. Meditation is a much formal practice, whereas mindfulness is a mental way you can apply in any circumstance.
Research has shown that mindfulness is impactful at lowering stress and improving concentration and memory. One research of 293 psychology students showed that those who experience mindfulness training had enhanced recognition-memory performance when recalling objects compared to students who did not go through mindfulness training.
Drink Less Alcohol. Consuming too many alcoholic beverages can be harmful to the health in many ways and can falsely affect your memory. Binge drinking is a structure of drinking that increases your blood alcohol levels to 0.08 grams per ml or above. Research has shown it alters the mind and results in memory deficits.
A study of 155 college freshmen found that students who swallow six or more drinks within a small period of time, either monthly or weekly, had a strain in delayed and immediate memory-recall tests compared to students who never binge drank. Alcohol shows neurotoxic effects on the mind. Repeated episodes of binge drinking can destroy the hippocampus, a part of the mind that plays an important role in memory. While having a drink or two now and then is perfectly healthy, ignoring excessive alcohol intake is a good way to protect the memory.
Life brings memories, tears, and smiles. The smiles dim, the tears dried, but the memories last forever.
Train Your Brain. Best success quotes and exercise your cognitive skills by playing mind games is a joy and impactful way to boost the memory. Word-recall games, Crosswords, even mobile apps, and Tetris committed to memory training are brilliant ways to intensify memory.
A study that included 43 adults with mild cognitive impairment found that playing games on a mind-training app for nine hours over a four-week period enhance performance in memory tests. Another study of 4,717 humans showed that when they did 20 minutes of an online mind-training program at least a few days a week, their working memory, short-term memory, problem-solving, and concentration upgraded significantly compared to a control group. Mind-training games have been shown to cover diminish the risk of dementia in older adults.
Exercise More. Exercise is significant for overall mental and physical health. Studies has established that it’s beneficial for the mind and may cover refine memory in human of all ages, from older adults to children.
For example, a research of 145 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to refined cognitive performance, including memory, across all ages. Much research has shown exercise may raise the secretion of neuroprotective proteins and upgrade the development and growth of neurons, leading to improved mental health. Regular exercise in midlife is also linked with a decreased risk of developing dementia later in the life cycle.
Make time for friends. When you think of methods to enhance memory, do you think of serious activities such as struggling with the New York Times crossword puzzle or mastering chess master plan, or is it more lighthearted pastimes—hanging out with buddies or enjoying a comic movie—that comes to the brain? If you’re like most of us, it’s probably the former. But countless research shows that a life full of buddies and joy comes with cognitive profits.
Keep stress in check. Stress is one of the mind's worst enemies. Over time, chronic stress damages mind cells and destroys the hippocampus, the region of the mind involved in the formation of new memories and the retrieval of old ones. Studies have also connected stress to memory loss.
Have a laugh. You’ve heard that a smile is the best medicine, and that holds true for the mind and the body, as well as the memory. Unlike emotional responses, which are limited to specific areas of the mind, laughter engages multiple regions across the whole mind.
Laugh at yourself. Share your embarrassing moments. The good way to take ourselves less seriously is to talk about the moments when we took ourselves too seriously.
When you hear laughter, move toward it. Most of the time, humans are very happy to share something joyful as it gives them a chance to smile again and feed off the humor you discover in it. When you hear laughter, seek it out and attempt to join in.
Spend time with fun, playful people. These are humans who smile easily—both at themselves and at life’s blurriness—and who regularly discover the humor in everyday events. Their playful laughter and point of view are contagious.
Surround yourself with reminders to lighten up. Keep a toy on your coffee table or in your car. Put up a funny poster in the office. Choose a computer screensaver that makes you smile. Frame photos of you and your loved ones having joy.
Identify and treat health problems. Do you feel that your memory has taken a baffling dip? If so, there may be a lifestyle or health issues to blame. It’s not just Alzheimer’s or dementia disease that causes memory loss. There are many diseases, medications, and mental health disorders that can hinder memory.
Heart disease and its risk factors. Cardiovascular disease and its risk factors, as well as high blood pressure and high cholesterol, have been connected to mild cognitive impairment.
Diabetes. Studies show that humans with diabetes experience far greater cognitive decline than those who don’t hurt from the disease.
Hormone imbalance. Inspirational blogs leads to women going through menopause often experience memory issues when their estrogen dips. In men, low testosterone can cause problems. Thyroid imbalances can also cause confusion, forgetfulness, or sluggish thinking.
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