tips on how to take care of your brain and memory in other to prevent memory loss



the brain is like the engine room of the body. it controls all other part but despite the importance of the brain most people are too lazy to develop their brain and keep it in good working condition.
A strong memory depends on the health and
vitality of your brain. Whether you’re a student
studying for final exams, a working
professional interested in doing all you can to
stay mentally sharp, or a senior looking to
preserve and enhance your grey matter as you
age, there are lots of things you can do to
improve your memory and mental
performance.
You can boost your brain power at any age
They say that you can’t teach an old dog new
tricks, but when it comes to the brain,
scientists have discovered that this old adage
simply isn’t true. The human brain has an
astonishing ability to adapt and change—even
into old age. This ability is known as
neuroplasticity . With the right stimulation,
your brain can form new neural pathways,
alter existing connections, and adapt and
react in ever-changing ways.
The brain’s incredible ability to reshape itself
holds true when it comes to learning and
memory. You can harness the natural power of
neuroplasticity to increase your cognitive
abilities, enhance your ability to learn new
information, and improve your memory at any
age.
Improving memory tip 1: Give your brain a
workout
By the time you’ve reached adulthood, your
brain has developed millions of neural
pathways that help you process and recall
information quickly, solve familiar problems,
and execute familiar tasks with a minimum of
mental effort. But if you always stick to these
well-worn paths, you aren’t giving your brain
the stimulation it needs to keep growing and
developing. You have to shake things up from
time to time!
Memory, like muscular strength, requires you
to “use it or lose it.” The more you work out
your brain, the better you’ll be able to process
and remember information. But not all
activities are equal. The best brain exercises
break your routine and challenge you to use
and develop new brain pathways.

Improving memory tip 2: Don’t skip the
physical exercise
While mental exercise is important for brain
health, that doesn’t mean you never need to
break a sweat. Physical exercise helps your
brain stay sharp. It increases oxygen to your
brain and reduces the risk for disorders that
lead to memory loss, such as diabetes and
cardiovascular disease. Exercise also
enhances the effects of helpful brain chemicals
and reduces stress hormones. Perhaps most
importantly, exercise plays an important role
in neuroplasticity by boosting growth factors
and stimulating new neuronal connections.
Brain-boosting exercise tips
Aerobic exercise is particularly good for the
brain, so choose activities that keep your
blood pumping. In general, anything that is
good for your heart is great for your brain.
Does it take you long time to clear out the
sleep fog when you wake up? If so, you may
find that exercising in the morning before
you start your day makes a big difference.
In addition to clearing out the cobwebs, it
also primes you for learning throughout the
day.
Physical activities that require hand-eye
coordination or complex motor skills are
particularly beneficial for brain building.
Exercise breaks can help you get past
mental fatigue and afternoon slumps. Even
a short walk or a few jumping jacks can be
enough to reboot your brain.

Improving memory tip 3: Get your Zs
There is a big difference between the amount
of sleep you can get by on and the amount
you need to function at your best. The truth is
that over 95% of adults need between 7.5 to 9
hours of sleep every night in order to avoid
sleep deprivation. Even skimping on a few
hours makes a difference! Memory, creativity,
problem-solving abilities, and critical thinking
skills are all compromised.
But sleep is critical to learning and memory in
an even more fundamental way. Research
shows that sleep is necessary for memory
consolidation, with the key memory-enhancing
activity occurring during the deepest stages of
sleep.
Get on a regular sleep schedule. Go to bed
at the same time every night and get up at
the same time each morning. Try not to
break your routine, even on weekends and
holidays.
Avoid all screens for at least an hour before
bed. The blue light emitted by TVs, tablets,
phones, and computers trigger wakefulness
and suppress hormones such as melatonin
that make you sleepy.
Cut back on caffeine. Caffeine affects
people differently. Some people are highly
sensitive, and even morning coffee may
interfere with sleep at night. Try reducing
your intake or cutting it out entirely if you
suspect it’s keeping you up.

Improving memory tip 4: Make time for friends
When you think of ways to improve memory,
do you think of “serious” activities such as
wrestling with the New York Times crossword
puzzle or mastering chess strategy, or do
more lighthearted pastimes—hanging out with
friends or enjoying a funny movie—come to
mind? If you’re like most of us, it’s probably
the former. But countless studies show that a
life full of friends and fun comes with
cognitive benefits.
Humans are highly social animals. We’re not
meant to survive, let alone thrive, in isolation.
Relationships stimulate our brains—in fact,
interacting with others may be the best kind of
brain exercise.
Research shows that having meaningful
friendships and a strong support system are
vital not only to emotional health, but also to
brain health. In one recent study from the
Harvard School of Public Health, for example,
researchers found that people with the most
active social lives had the slowest rate of
memory decline.
There are many ways to start taking
advantage of the brain and memory-boosting
benefits of socializing. Volunteer, join a club,
make it a point to see friends more often, or
reach out over the phone. And if a human
isn’t handy, don’t overlook the value of a pet
—especially the highly-social dog.
Improving memory tip 5: Keep stress in check
Stress is one of the brain’s worst enemies.
Over time, chronic stress destroys brain cells
and damages the hippocampus, the region of
the brain involved in the formation of new
memories and the retrieval of old ones.
Studies have also linked stress to memory
loss.
Tips for managing and minimilizing stress
Set realistic expectations (and be willing to
say no!)
Take breaks throughout the day
Express your feelings instead of bottling
them up
Set healthy a balance between work and
leisure time
Focus on one task at a time, rather than
trying to multi-task
The stress-busting, memory-boosting benefits
of meditation
The scientific evidence for the mental health
benefits of meditation continues to pile up.
Studies show that meditation helps improve
many different types of conditions, including
depression, anxiety, chronic pain, diabetes,
and high blood pressure. Meditation also can
improve focus, concentration, creativity,
memory, and learning and reasoning skills.
Meditation works its “magic” by changing the
actual brain. Brain images show that regular
meditators have more activity in the left
prefrontal cortex, an area of the brain
associated with feelings of joy and
equanimity. Meditation also increases the
thickness of the cerebral cortex and
encourages more connections between brain
cells—all of which increases mental sharpness
and memory ability. Humans are highly social animals. We’re not
meant to survive, let alone thrive, in isolation.
Relationships stimulate our brains—in fact,
interacting with others may be the best kind of
brain exercise.
Research shows that having meaningful
friendships and a strong support system are
vital not only to emotional health, but also to
brain health. In one recent study from the
Harvard School of Public Health, for example,
researchers found that people with the most
active social lives had the slowest rate of
memory decline.
There are many ways to start taking
advantage of the brain and memory-boosting
benefits of socializing. Volunteer, join a club,
make it a point to see friends more often, or
reach out over the phone. And if a human
isn’t handy, don’t overlook the value of a pet
—especially the highly-social dog.
Improving memory tip 5: Keep stress in check
Stress is one of the brain’s worst enemies.
Over time, chronic stress destroys brain cells
and damages the hippocampus, the region of
the brain involved in the formation of new
memories and the retrieval of old ones.
Studies have also linked stress to memory
loss.
Tips for managing and minimilizing stress
Set realistic expectations (and be willing to
say no!)
Take breaks throughout the day
Express your feelings instead of bottling
them up
Set healthy a balance between work and
leisure time
Focus on one task at a time, rather than
trying to multi-task
The stress-busting, memory-boosting benefits
of meditation
The scientific evidence for the mental health
benefits of meditation continues to pile up.
Studies show that meditation helps improve
many different types of conditions, including
depression, anxiety, chronic pain, diabetes,
and high blood pressure. Meditation also can
improve focus, concentration, creativity,
memory, and learning and reasoning skills.
Meditation works its “magic” by changing the
actual brain. Brain images show that regular
meditators have more activity in the left
prefrontal cortex, an area of the brain
associated with feelings of joy and
equanimity. Meditation also increases the
thickness of the cerebral cortex and
encourages more connections between brain
cells—all of which increases mental sharpness
and memory ability. Humans are highly social animals. We’re not
meant to survive, let alone thrive, in isolation.
Relationships stimulate our brains—in fact,
interacting with others may be the best kind of
brain exercise.
Research shows that having meaningful
friendships and a strong support system are
vital not only to emotional health, but also to
brain health. In one recent study from the
Harvard School of Public Health, for example,
researchers found that people with the most
active social lives had the slowest rate of
memory decline.
There are many ways to start taking
advantage of the brain and memory-boosting
benefits of socializing. Volunteer, join a club,
make it a point to see friends more often, or
reach out over the phone. And if a human
isn’t handy, don’t overlook the value of a pet
—especially the highly-social dog.
Improving memory tip 5: Keep stress in check
Stress is one of the brain’s worst enemies.
Over time, chronic stress destroys brain cells
and damages the hippocampus, the region of
the brain involved in the formation of new
memories and the retrieval of old ones.
Studies have also linked stress to memory
loss.
Tips for managing and minimilizing stress
Set realistic expectations (and be willing to
say no!)
Take breaks throughout the day
Express your feelings instead of bottling
them up
Set healthy a balance between work and
leisure time
Focus on one task at a time, rather than
trying to multi-task
The stress-busting, memory-boosting benefits
of meditation
The scientific evidence for the mental health
benefits of meditation continues to pile up.
Studies show that meditation helps improve
many different types of conditions, including
depression, anxiety, chronic pain, diabetes,
and high blood pressure. Meditation also can
improve focus, concentration, creativity,
memory, and learning and reasoning skills.
Meditation works its “magic” by changing the
actual brain. Brain images show that regular
meditators have more activity in the left
prefrontal cortex, an area of the brain
associated with feelings of joy and
equanimity. Meditation also increases the
thickness of the cerebral cortex and
encourages more connections between brain
cells—all of which increases mental sharpness
and memory ability.
Improving memory tip 6: Have a laugh
You’ve heard that laughter is the best
medicine, and that holds true for the brain and
the memory, as well as the body. Unlike
emotional responses, which are limited to
specific areas of the brain, laughter engages
multiple regions across the whole brain.
Furthermore, listening to jokes and working
out punch lines activates areas of the brain
vital to learning and creativity. As
psychologist Daniel Goleman notes in his book
Emotional Intelligence, “laughter… seems to
help people think more broadly and associate
more freely.”
Looking for ways to bring more laughter in
your life? Start with these basics:
Laugh at yourself. Share your embarrassing
moments. The best way to take ourselves
less seriously is to talk about the times
when we took ourselves too seriously.
When you hear laughter, move toward it.
Most of the time, people are very happy to
share something funny because it gives
them an opportunity to laugh again and
feed off the humor you find in it. When you
hear laughter, seek it out and try to join in.
Spend time with fun, playful people. These
are people who laugh easily—both at
themselves and at life’s absurdities—and
who routinely find the humor in everyday
events. Their playful point of view and
laughter are contagious.
Surround yourself with reminders to lighten
up. Keep a toy on your desk or in your car.
Put up a funny poster in your office. Choose
a computer screensaver that makes you
laugh. Frame photos of you and your loved
oneshaving fun.
Pay attention to children and emulate them.
They are the experts on playing, taking life
lightly, and laughing.


Improving memory tip 7: Eat a brain-boosting
diet
Just as the body needs fuel, so does the
brain. You probably already know that a diet
based on fruits, vegetables, whole grains,
“healthy” fats (such as olive oil, nuts, fish)
and lean protein will provide lots of health
benefits, but such a diet can also improve
memory. For brain health, though, it’s not just
what you eat—it’s also what you don’t eat.
The following nutritional tips will help boost
your brainpower and reduce your risk of
dementia:
Get your omega-3s. Research shows that
omega-3 fatty acids are particularly
beneficial for brain health. Fish is a
particularly rich source of omega-3,
especially cold water “fatty fish” such as
salmon, tuna, halibut, trout, mackerel,
sardines, and herring.
If you’re not a fan of seafood, consider
non-fish sources of omega-3s such as
walnuts, ground flaxseed, flaxseed oil,
winter squash, kidney and pinto beans,
spinach, broccoli, pumpkin seeds, and
soybeans.
Limit calories and saturated fat. Research
shows that diets high in saturated fat (from
sources such as red meat, whole milk,
butter, cheese, cream, and ice cream)
increase your risk of dementia and impair
concentration and memory.
Eat more fruit and vegetables. Produce is
packed with antioxidants, substances that
protect your brain cells from damage.
Colorful fruits and vegetables are
particularly good antioxidant “superfood”
sources.
Drink green tea. Green tea contains
polyphenols, powerful antioxidants that
protect against free radicals that can
damage brain cells. Among many other
benefits, regular consumption of green tea
may enhance memory and mental alertness
and slow brain aging.
Drink wine (or grape juice) in moderation.
Keeping your alcohol consumption in check
is key, since alcohol kills brain cells. But in
moderation (around 1 glass a day for
women; 2 for men), alcohol may actually
improve memory and cognition. Red wine
appears to be the best option, as it is rich
in resveratrol, a flavonoid that boosts blood
flow in the brain and reduces the risk of
Alzheimer’s disease. Other resveratrol-
packed options include grape juice,
cranberry juice, fresh grapes and berries,
and peanuts.
Improving memory tip 8: Identify and treat
health problems
Do you feel that your memory has taken an
unexplainable dip? If so, there may be a
health or lifestyle problem to blame.
It’s not just dementia or Alzheimer’s disease
that causes memory loss. There are many
diseases, mental health disorders, and
medications that can interfere with memory:
Heart disease and its risk factors.
Cardiovascular disease and its risk factors,
including high cholesterol and high blood
pressure, have been linked to mild cognitive
impairment.
Diabetes. Studies show that people with
diabetes experience far greater cognitive
decline than those who don’t suffer from
the disease.
Hormone imbalance. Women going through
menopause often experience memory
problems when their estrogen dips. In men,
low testosterone can cause issues. Thyroid
imbalances can also cause forgetfulness,
sluggish thinking, or confusion.
Medications. Many prescription and over-
the-counter medications can get in the way
of memory and clear thinking. Common
culprits include cold and allergy
medications, sleep aids, and
antidepressants. Talk to your doctor or
pharmacist about possible side effects.
Is depression to blame?
Emotional difficulties can take just as heavy of
a toll on the brain as physical problems. In
fact, mental sluggishness, difficulty
concentrating, and forgetfulness are common
symptoms of depression. The memory issues
can be particularly bad in older people who
are depressed—so much so that it is
sometimes mistaken for dementia. The good
news is that when the depression is treated,
memory should return to normal.
Practical tips for supporting learning and
memory
Pay attention. You can’t remember
something if you never learned it, and you
can’t learn something—that is, encode it
into your brain—if you don’t pay enough
attention to it. It takes about eight seconds
of intense focus to process a piece of
information into your memory. If you’re
easily distracted, pick a quiet place where
you won’t be interrupted.
Involve as many senses as possible. Try to
relate information to colors, textures,
smells, and tastes. The physical act of
rewriting information can help imprint it
onto your brain. Even if you’re a visual
learner, read out loud what you want to
remember. If you can recite it rhythmically,
even better.
Relate information to what you already
know. Connect new data to information you
already remember, whether it’s new
material that builds on previous knowledge,
or something as simple as an address of
someone who lives on a street where you
already know someone.
For more complex material, focus on
understanding basic ideas rather than
memorizing isolated details. Practice
explaining the ideas to someone else in
your own words.
Rehearse information you’ve already
learned. Review what you’ve learned the
same day you learn it, and at intervals
thereafter. This “spaced rehearsal” is more
effective than cramming, especially for
retaining what you’ve learned.
Use mnemonic devices to make
memorization easier. Mnemonics (the initial
“m” is silent) are clues of any kind that help
us remember something, usually by helping
us associate the information we want to
remember with a visual image, a sentence,
or a word.

http://www.helpguide.org/articles/memory/how-to-improve-your-memory.html

Godspower nwachukwu

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