Our memory is affected by many factors like genes, lifestyle, sleeping patterns, and the kinds of foods that we consume. Moreover, most of us lead busy lives as we are constantly trying to manage to have successful social lives and careers, which might have an effect on our concentration span and memory. How many times have you forgotten where you left the car keys or your wallet? These occurrences might be an indication that you need to clear your mind and sharpen your memory a little. As long as you do not suffer from a medical condition that needs medical intervention, there are some ways that would help you give your memory a boost. Read on to learn some easy steps to take to improve your memory and concentration.
Cut Down on Added Sugar
Too much-added sugars in your diet can result in many health problems, and cognitive decline is definitely one of them. Consuming too much sugar negatively affects the part of the brain that is responsible for storing short-term memory. Therefore, adding a lot of sugar to your diet can weaken your memory. This is clearly shown in people who drink a lot of soda, as they have poorer memory retention, and one study suggests that they have lower total brain volumes when compared to people who don’t.
Dietary Supplements and Fish Oil Supplements
Several studies have shown that fish oil supplements can enhance memory as they contain omega-3 fatty acids EPA and DHA that are essential for keeping the brain healthy and functioning, especially in older people. Moreover, cognitive decline is connected to body inflammation, which DHA and EPA can help reduce. Some dietary supplements can improve your memory too. However, it is very important that you check the ingredients and side effects first. The internet can offer many reliable references and when taking a look at SmartX, you will see that all the pros and cons are included. You need to first check with your physician and have them check the ingredients and possible side effects of these supplements before consuming them.
Meditation is an ancient practice that is linked to many health benefits, especially ones related to our mental and emotional health. The activity has a positive effect on our brains, as it helps the brain calm down, relax, and gain control over ruminating thoughts. Moreover, meditation can increase gray matter found in the brain, which can have a negative effect on your memory if it declines as it contains neuron cell bodies in the brain! Meditation can also improve both short-term and spatial working memory.
Get Sufficient Sleep
Getting enough sleep is linked to memory consolidation. According to health experts, adults should sleep for seven to nine hours every night. However, you need to bear in mind that it is not only about the number of hours as the quality of sleep has a big role in improving your health, in general, and memory. Sleep deprivation and poor sleep quality can lead to poor memory and low concentration levels.
Vitamin D is important for keeping our bodies healthy and memories sharp. Vitamin-D deficiency became pretty common in the past couple of years, and many people suffer from different symptoms, unaware that they are all related to low levels of Vitamin D in their bodies. Therefore, it is recommended that you get your Vitamin-D levels tested regularly to make sure that you are on the right track. If you need to increase Vitamin-D levels in your body, your doctor will provide you with the right course of action and supplements that you should take.
Exercising and playing sports are key to a healthy body and brain. Moreover, our cognitive performance is deeply affected by how often we exercise our bodies. Regular exercise can increase the production of neuroprotective proteins and enhance the growth of neurons! Working out positively affects the cognitive performance and memory of people of all ages.
There are many ways that you can improve your memory and increase your cognitive performance to lead a happy and healthy life, and that includes, cutting down on added sugars, exercising regularly, consuming fish oil supplements and other dietary supplements after the consent of your physician, practicing meditation, getting enough sleep, and making sure that your vitamin-D levels are normal. These tips can also help in reducing the risks of having dementia when you age and have a positive effect on your overall health, physically and mentally. It is important that we take care of our mental health to live happily, become more productive, and avoid its deterioration as we grow old. It doesn’t matter how busy your life can get, these tips will help you maintain good memory and improve your concentration.