There are many ways to improve yourself — this is both fitness and diet. But, for some reason, taking care of their appearance, people often do not pay attention to the development of the most important part of our body: their brain. Research shows that up to 40 percent of people aged 65 and older suffer from some form of memory loss. It may seem that for this age, memory loss is quite natural, but according to a study by the University of Michigan, the decline in cognitive abilities begins at the age of 20.
Fortunately, research by scientists has found that there are ways to keep your mind sharp as you age and store important memories for decades. Here are some tips for those who want to improve their memory.
1. Eat a grapefruit for Breakfast
Including grapefruit in your Breakfast will help you not lose your memory with age. The lycopene contained in grapefruit, a carotenoid pigment, prevents a decrease in the ability to remember events.
2. Avoid stress to improve memory
If you have forgotten names or where to Park your car in moments of stress, then you are not alone. Researchers from the University of Iowa have established a link between cortisol, a stress hormone, and short-term memory loss. Ways to cope with stress include meditation, disconnecting from social networks, and physical exercise, which will have a positive effect on your memory.
3. Eat some oysters
The aphrodisiac properties that oysters possess are not the only reason to add some of them to your menu. Oysters are an excellent source of zinc, and a study published in the British journal of nutrition confirms their ability to improve spatial orientation in middle-aged and elderly people.
4. Laugh more often
Laughter not only improves mood: it is also useful for memory retention. A study conducted at Loma Linda University found that laughter reduces the amount of the stress hormone cortisol in the body, which impairs memory, increases learning ability and improves visual memory.
5. Engage in meditation
Meditative practices help you store important memories for a longer time. Researchers at the University of California, Santa Barbara, found that two-week meditation sessions improved applicants ‘ entrance exam results by improving their active memory.
6. Between meals, snack on dark chocolate
Be sure to indulge yourself with chocolates — this will help keep your memories clear. According to a study conducted at Columbia University Medical center, cocoa flavonoids restore memory in the elderly.
7. To improve memory will help the sport
Gym classes don’t just build up your muscles. Regular exercise increases your brain’s ability to form and store memories. Researchers from the University of British Columbia have found that aerobic exercise increases the size of the hippocampus, on the volume of which cognitive abilities and memory depend.
8. Maintain the balance of your gut bacteria
To strengthen memory, it is useful to eat probiotic foods such as sauerkraut, kimchi, and yogurt, as well as add prebiotic fiber found in fruits and vegetables to your diet. Studies on mice have shown that intestinal infections cause memory problems, so do not delay, clean up your intestinal microflora.
9. Use mnemonic techniques
The techniques of memorization that are taught in mnemonics classes are not only suitable for tests. The results of a 2014 study show that using mnemonics helps the memory process. If you are forgetful, mnemonic techniques can help you.
10. More chat with friends
If you want to save your memory, try to communicate more. Research conducted at the University of Michigan shows that just 10 minutes of talking to a friend can significantly improve memory and cognitive abilities. In addition, it will expand your circle of communication, and help you make more friends!
11. Make yourself a guacamole
If you are too lazy to make a burrito with guacamole, remember that you are doing it for your memory. A 2017 study at the University of Illinois shows that monounsaturated fatty acids found in foods like avocado can increase intelligence and overall brain function while promoting memory retention with age.
12. Play Board games
By devoting a little time to intellectual games every week, you can reduce the age-related changes in your memory. Researchers from the University of Bordeaux and the European Institute of physiological research found that adult patients who regularly played Board games were 15 percent less likely to develop dementia than their non-playing peers.
13 Add a little cinnamon to your diet
By sprinkling cinnamon powder on your latte, you lay the Foundation for your mental health and strong memory. Studies on mice that received supplements with cinnamon extract showed a decrease in their symptoms of Alzheimer’s disease, including memory and cognitive problems, compared with the control group.
14. Drink more water
A thirsty brain is a forgetful brain. Even minor dehydration reduces your active memory, so if you don’t want to suddenly forget the name of your boss’s wife, where you left your keys, or the combination on your gym locker, keep a water bottle handy.
15. Give yourself new experiences
Do you feel forgetful? Try breaking up your daily routine a little: go on a trip, change the route you take to work, or visit a new group at the gym. Research published in Cell Press shows that novelty stimulates the brain’s ability to perceive information, helps improve memory, and develops your intelligence.
16. Spend more time in the sun
The best thing you can do for your memory is to take a sun bath. Research suggests that low vitamin D levels are associated with an increased risk of developing Alzheimer’s disease and other forms of dementia, so don’t miss the opportunity to spend a few minutes a day outdoors without smearing your skin with sunscreen.
17. Add almonds to your diet
The most useful nuts for your brain, from those that are sold in the store are almonds. According to research, scientists, almonds improve memory in experimental animals. Chocolate-covered almonds combine the beneficial qualities of cocoa and almonds.
18. Do not abuse your phone
You are too dependent on your smartphone for everything you do. Unfortunately, over time, your brain learns to follow your example. If you want to improve your mental abilities and memory, put your phone down. Researchers from the University of Texas at Austin found that even when phones are turned off, they still reduce the cognitive functions of their owners. Try, if possible, to give up the phone when there is no special need for it, for example, not to look at the GPS if you know the route by heart, and over time you will notice a gradual improvement in memory.
19. Eat more red fruits
Eat an Apple a day — you won’t need a doctor! — if, of course, the Apple is red. Resveratrol, a pigment found in red fruits such as apples, strawberries, raspberries and grapes, reduces the risk of developing Alzheimer’s disease according to research by Georgetown University.
20. Sleep more
A good night’s rest is the best thing you can do to improve your memory. In addition to the fact that, after a sleepless night, you have a fog in your head, research shows that insufficient sleep can also negatively affect a person’s memory in the future. Scientific research shows that good sleep increases concentration and improves related motor functions.