Making small changes to your diet and daily routine will help you remember better, think faster, and reduce your risk of dementia.
1. Take less sugar
Excessive sugar consumption results in short-term exposure to a diet high in fat and sugar, or liquid sugar, selectively impairs hippocampal-dependent memory, with differential impacts on inflammation.to a host of health problems, including cognitive decline. Research shows sugar beverage intake and preclinical Alzheimer’s disease in the community. This unbalanced diet can cause memory impairment and a decrease in brain volume, especially in areas responsible for remembering.
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Reducing the amount of sugar in your diet will help you avoid these problems and positively affect your health.
2. add fish oil to your diet
Fish oil is rich in omega-3 unsaturated fatty acids, including eicosapentaenoic and docosahexaenoic. They reduce omega-3 Fatty Acids EPA and DHA. The risk of cardiovascular disease, fatigue, anxiety, and slow down the decline in mental capacity.
Eating fish and fish oil can improve memory, especially in the elderly. In one study Docosahexaenoic acid-concentrated fish oil supplementation in subjects with mild cognitive impairment (MCI): a 12-month randomized, double-blind, placebo-controlled trial, participants’ memory scores improved significantly after a year of fish oil consumption. An experiment on adults with mild memory loss symptoms also proved docosahexaenoic Acid and Adult Memory.
3. Take time to meditate
Meditation soothes and reduces pain, pressure, and increases gray matter. With age, it becomes less in the brain. These are negative gray matter network measures that are associated with cognitive decline in mild cognitive impairment.
Meditation improves the potential effects of age-related cognitive decline; a systematic review. This effect has been observed in people of all age groups. A study from a Taiwanese college found effects of a Mindfulness Meditation Course on Learning and Cognitive Performance among University Students in Taiwan. Those who did meditation practices had significantly better spatial working memory than classmates.
4. Watch your weight
Obesity is a risk factor for cognitive decline. Being overweight can cause obesity and weighs down memory as well. Changes in memory-related genes in the brain negatively affecting memory.
As part of the experiment, scientists observed higher body mass index is associated with episodic memory deficits in young adults. A higher BMI is associated with poor memory test results for a group of people between 18 and 35 years old. Obesity also leads37 years of body mass index and dementia; observations from the prospective population study of women in Gothenburg, Sweden. to a higher risk of developing Alzheimer’s disease.
5. Get enough sleep
Long-term lack of sleep is directly linked to poor memory. It is during the night’s rest that short-term memories are transformed into long-term memories.
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Researchers studied sleep Improves Memory: The Effect of Sleep on Long Term Memory in Early Adolescence. The impact of sleep on 40 children aged 10 to 14. One group was prepared for memory tests in the evening but was interviewed in the morning. Another group was trained and tested on the same day. Children who managed to sleep performed 20% better.
Another experiment established sleep Improves Memory; The Effect of sleep on long term memory in early adolescence. That nurse working the night shift made more mistakes in math tasks and performed worse on memory tests than their colleagues on the day shift. Therefore, it is recommended to sleep 7-9 hours every night.
Adapted and translated by Wiki Avenue Staff
Sources: Life hacker