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Ways To Improve Your Memory

Some people are able to effortlessly remember even the most mundane details, and quickly comprehend new things.What can you do to help remember things better and learn new things more quickly? 
Is really true,are there ways to improve memory power. The fact of the matter is that certain aspects of brain function and memory capability are not necessarily linked to getting older. Lifestyle choices and whether or not we implement memory-boosting techniques in our day-to-day lives contribute to the overall health of our brains and our ability to remember both new and old information. So for to counteract the memory decline check out next tips:

1.  Good Sleep 
Experts are of the opinion that if you do only one thing to improve your memory, getting more sleep should be it. If you have trouble sleeping fast, drink a warm cup of milk a half hour before hitting the sheets. Yes, this age-old remedy actually works. Now stop staring at the ceiling, and slip into slumber.
The less you sleep, the more your cognitive abilities—including your memory—will suffer,. Some recent research has also suggested that sleep is a time when your brain sorts and stores new memories. If you’re sleep-deprived, your brain won’t retain or recall information as well as it normally would. And no amount of catch-up sleep will bring back those lost memories.

2.Eliminate stress and depression

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away at the parts of your brain that are responsible for memory.  Amongst the most brain-damaging stressors is depression.  If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream, which elevates the cortisol levels in the brain.  Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus, which is where short-term memories are stored.  Prolonged depression can thus destroy your brain’s ability to remember anything new.

3.Exercise for body and brain

Exercising doesn’t just exercise the body, it also helps to exercise your brain.  Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.  Furthermore, without regular exercise plaque starts to build up in your arteries and your blood vessels begin to lose the ability to effectively pump blood.  Plaque buildup leads to heart attacks, but it also reduces the amount of oxygen and nutrients that your blood carries to your brain.
Exercise increases your heart rate which gets blood flowing to your brain, thus keeping your memory sharp. Running, swimming, biking – any form of exercise – for at least 30 minutes helps enlarge the hippocampus, which is regarded as the ‘memory center of the brain’. In fact, physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building.

4.Feeds your brain

50 to 60 percent of the brain’s overall weight is pure fat, which is  used to insulate its billions of nerve cells.  The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.  This is precisely why must to feed young children whole milk and to restrict dieting .  Thus, eating foods that contain a healthy mix of fats is vital for long-term memory.  Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables.

Aliments:

  • Nuts and Seeds: A handful of seeds and nuts may help improve your memory power significantly. Pumpkin seeds are loaded with zinc that play a great role in sharpening your memory. Brain-shaped walnuts are a good source of omega-3 and other essential nutrients crucial for brain functioning and memory skills. Sunflower seeds are good sources of Vitamin E, just sprinkle them on top of your salad to give your brain a boost. Even peanuts are packed with vitamin E, a potent antioxidant. Almonds and hazelnuts also help boost memory.
  • Berries: Blueberries are the top source of substances called anthocyanins which are brain-boosting antioxidants. Eating blueberries daily can help combat against the onset of short term memory loss. Even strawberries, when consumed regularly can help delay age-related memory decline.
  • Green Vegetables: Broccoli, kale, collard greens, spinach – all green vegetables are full of iron, Vitamin E, K and B9 (folate), and phytonutrients like vitamin C which are extremely important for brain cell development. Vitamin K is known to be helpful in cognitive enhancement and increasing mental alertness.
  • Avocados: Enriched with Vitamin E, avocados are loaded with antioxidants which help in keeping the brain healthy and alert. Creamy avocados are also associated with lowering the risk of Alzheimer’s.
  • Tomatoes: Tomatoes are a good source of lycopene which acts against brain cell degeneration and aids in the maintenance and production of new brain cells.
  • Whole Grains: Whole grains are considered to be the powerhouse of energy and help you focus better. On consuming fiber-rich whole grains, energy is released in the body in the form of sugar which assists the brain in functioning properly, keeping us alert.
  • Fish: Omega-3 fatty acids as well as DHA and EPA are essential for healthy brain functioning as well as for healthy brain neurons. Include salmon, mackerel, tuna and other fish in your diet. Vegetarian? You can substitute with soybean oil and flaxseed oil.
  • Red Wine: Resveratrol, a powerful antioxidant, predominantly present in red wine protects against cell damage and Alzheimer’s disease. So, consuming a glass of red wine a day may actually keep memory loss at bay.

 

5.Write

If there’s something you want to remember,  write.  Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it.  You can start a journal, start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

6.Meditation

According to a  study from the UCLA Brain Mapping Center, the brain starts to decline in your 20s and continues to decrease both in size and volume. Meditating regularly delays cognitive decline and prevents neurodegenerative diseases like Dementia, Alzheimer’s and Parkinson’s. Meditation produces a positive charge in the brain’s gray matter overtime, which is important for memory, learning and self-awareness. In addition, meditation has been shown to reduce stress, which can do a number on memory.

7.Listen to music

Research shows that certain types of music are very helpful in recalling memories.  Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally.

8. Drink lots of water

Your brain is 75% water so even if you’re only a little bit dehydrated, it will shrink. Stay topped up for optimum memory power. Drink six glasses a day.

9. Drink coffee

The caffeine in coffee is a great stimulant for sharpening your memory and general brain functions. If you don’t like coffee, try green tea instead, it contains the amino acid L-theanine which releases neurotransmitters that jump-start recall and boost your capacity to learn.

10. Laugh

Every beautiful woman is recognized by her laugh. Laughing has recently been found to tackle the stress hormone cortisol, which, left to its own devices, can cause damage to the brain. So, have a good giggle and beat age-related memory loss.

Source:food.ndtv.com

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