Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.
Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.
For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared with people who consumed less sugar.
Cutting back on sugar not only helps your memory, but also improves your overall health.
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline.
Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.
A 2015 review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory.
Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline.
The practice of meditation may positively affect your health in many ways.
It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory.
In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies.
As you age, gray matter declines, which negatively impacts memory and cognition.
Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to older adults.
For example, one study showed that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation.
Maintain a moderate weight;
Maintaining a moderate body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.
Several studies have established obesity as a risk factor for cognitive decline.
Having obesity can actually cause changes to memory-associated genes in the brain, negatively affecting memory.
Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain.
A study of 50 people between ages 18 and 35 years found that a higher body mass index was associated with significantly worse performance on memory tests.
Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function.
Get enough sleep,
Lack of proper sleep, has been associated with poor memory for quite some time.
Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
Research shows that if you are sleep-deprived, you could be negatively impacting your memory.
For example, one study looked at the effects of sleep in 40 children between ages 10 and 14 years.
Practice mindfulness;
Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.
Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.
Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.
One study of 293 psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared with students who did not receive mindfulness training.
Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being.
You must be logged in to post a comment.