Memory is one of the most vital cognitive functions in human life. It plays an essential role in all human activities. Memory is also key to remembering all kinds of information. In many ways, memories shape a human being.
What Affects Memory Loss
Everyone forgets things at times, from forgetting the name of a person you just met to even failing to remember your birthday. Memory loss is a problem that affects most people, to a degree. This problem interferes with daily life.
Many factors affect memory loss, including:
- Nutritional Deficiencies
- Brain Damage
How To Boost Memory Function
If you’re aiming to sharpen your mind, boost your mental performance, or preserve your memory function as you age, these tips might help.
- Cut Down On Carbohydrates And Sugars
Refined carbohydrates and added sugars could cause a spike in blood sugar levels, resulting in damage to the brain. According to research, people who frequently eat a lot of added sugar like sodas and sugary snacks may suffer more from memory loss than those who eat less of such food items.
Similarly, diets with ample refined carbohydrates such as white bread, white rice, pizza, donuts, and pastries have been linked to dementia, mental deterioration, and reduced brain function. Curbing the appetite for carbohydrates and sugar might not only aid memory but improve overall health as well.
- Eat A Brain-boosting Diet
For brain health, it’s not what you don’t eat but also what you eat. Substituting sugary food items for a diet based on fruits, vegetables, lean proteins, fibrous grains, and healthy fats (like olive oil, fish oil, and nuts) would promote better memory function.
Food high in antioxidants is also good for the brain. Berries, kale, beans, and dark chocolate are examples of products with high levels of antioxidants. Incorporating these food items into your diet might help prevent memory loss.
- Consider NSI-189
NSI-189 is an experimental neurogenic compound that medical experts say could potentially treat major depressive disorder (MDD), traumatic brain injury, stroke, cognitive impairment, and neurodegeneration due to aging.
During its Phase I trial, reports showed that participants using NSI-189 made some improvements in cognition. These improvements include boosting memory functions, learning ability, and focus.
- Consume Less Alcohol
Studies have shown that frequent and excessive alcohol consumption could lead to lasting damage to the liver and brain. The neurotoxic effects of alcohol in the brain include reduced memory performance.
As it’s always advised, drink moderately.
- Get Adequate Amount Of Sleep
Many studies have consistently linked better memory function with sufficient sleep. Sleep plays a vital role in the consolidation of memory. Thus, consolidated sleep throughout a whole night is optimal for learning and memory.
Getting seven to nine hours of sleep helps the brain create and store long term memory. It’s best to have a regular sleep schedule.
Physical exercise has amazing benefits not only for the body but also for the brain. During exercise, the brain’s oxygen level increases, reducing the risk of memory loss and helping the brain stay sharp.
Regular exercise also strengthens the effect of helpful brain chemicals to help control stress hormones. It also boosts growth factors and stimulates neuronal connections.
- Do Mental Exercises As Well
In similar ways to the body, the brain also needs regular exercise to stay healthy. Challenging the mind through mental workouts could help its performance grow and expand, which may improve cognitive functioning.
Games dedicated to memory training like crosswords, word recall game, and puzzles are excellent ways to strengthen the memory and may even reduce the risk of dementia.
- Check Your Stress Levels
Research found that stress has been confirmed to be a significant modulator of memory function. Studies have also connected stress to memory loss. Chronic stress impairs brain cells and damages the hippocampus, which is the part of the brain associated with the formation and retrieval of memories.
To stay away from stress, one could do the following:
- Set a healthy balance between work and personal life.
- Rather than trying to multitask, focus on one task at a time and try to set realistic goals.
- Instead of bottling up emotions, try to be more expressive about how you feel.
- Add Caffeine To Your Diet
Caffeine stimulates the central nervous system. It may improve several aspects of brain functions such as mood, attention, learning, and memory. A study also found that consuming caffeine after a memory test showed how well participants’ brains stored long-term memories.
Caffeine is usually found in coffee or green tea. It’s also rich in antioxidants, which also help fight memory loss.
A robust memory function is beneficial for a person’s well-being. Though it’s inevitable for the brain to degenerate, there are plenty of ways to boost memory function and slow down the rate of mental degeneration.
Incorporating some of these tips into your daily life may keep your memory in prime condition and boost your brain health.