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Your daily habits and lifestyle, meaning what you eat and drink, your routine, exercise and how you deal with stress all have an effect on your mental health just as much as on your physical health. Research has shown that diet and lifestyle have a major impact on memory and can help protect your memory from aging-related decline.
Tip 1: Get proper sleep
If you are sleep deprived, you could be negatively impacting your memory. Memory, creativity, problem-solving abilities, and critical thinking skills are all compromised. But sleep is critical to learning and memory in an even more primary way as it plays a role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
- 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 suppresses hormones that make you sleepy.
Tip 2: Eat a healthy diet
For brain health, the following nutritional tips will help boost your brainpower and reduce your risk of dementia:
- Eat less added suger : 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
- Get your omega-3s: Fish is a particularly rich source of omega-3, non-fish sources of omega-3s such as walnuts, kidney beans, spinach, and soybeans.
- Limit calories and saturated fat: Research shows that diets high in saturated fat increase your risk of dementia and impair concentration and memory.
- Eat more fruit and vegetables.
- Drink green tea: Green tea contains powerful antioxidants that protect against brain cell damage.
Tip 3: Don’t skip the physical exercise
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. Most importantly, exercise plays an important role in boosting growth factors and stimulating new neuronal connections.
Tip 4: Spend time with friends
Healthy relationships are the ultimate brain booster. 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 provide the best kind of brain exercise.
Tip 5: Don’t take stress
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
Tips for managing stress
- Set realistic expectations
- Take breaks throughout the day
- Express your feelings instead of bottling them up
- Set a healthy balance between work and leisure time
- Focus on one task at a time, rather than trying to multi-task