5 Ways to Improve Our Memory Now, Say Experts

Memory loss is a feature of aging that many of us fear. Some forgetfulness is normal, but sometimes it can be a sign of the progressive brain disorder dementia. The good news is that there are steps you can take to keep your brain healthy and your memory strong, and they’ll benefit the rest of your body as well. Here are five ways to improve your memory now, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You Have “Long” COVID and May Not Even Know It.

1. Follow a Healthy Diet

Shutterstock

“Diets rich in fruits, vegetables, whole grains and legumes, fish, healthier fats and herbs or seeds provide brain-boosting memory function,” says the Mayo Clinic. All have been found to contain nutrients (like antioxidants and omega-3 fatty acids) that benefit the cardiovascular system and the brain. And be sure to drink plenty of water, which benefits brain health: Even a mild case of dehydration can cause your brain to power down, reducing memory. Experts advise drinking five to six cups a day, but ask your doctor about the right amount for you.

2. Stop Smoking

Shutterstock

“There is strong evidence that smoking can increase your risk of developing dementia,” says the Alzheimer’s Society. That’s because the toxins in tobacco can damage the vascular system, the vessels that carry blood throughout the body, including to the brain, where smoking-related reduced blood flow, weakened blood vessels, oxidative stress, and inflammation can lead to stroke or dementia.

3. Exercise Regularly

Shutterstock

Several studies have found that people who exercise have a lower risk of memory loss and dementia. One of the latest is a 2020 study published in the journal Applied Physiology, Nutrition and Metabolism, which determined that seniors who exercised using “short bursts of activity” saw an improvement in memory of up to 30 percent. Why is exercise so powerful? Physical activity boosts the flow of blood and oxygen to the brain and produces growth hormones that increase its network of blood vessels. Anything that keeps the brain growing as we age is a very good thing.

4. Maintain Healthy Blood Pressure

Shutterstock

Preventing high blood pressure (hypertension) isn’t just important for heart health—it’s crucial to your brain as well. In a study published in the journal Neurology, researchers found that when people with high blood pressure did memory exercises, they had less blood flow to parts of the brain involved in memory than people with normal blood pressure.

5. Exercise Your Brain

iStock

Working out your brain is just as important as physical exercise to overall health. Play games, word puzzles, and challenge yourself to try different things and learn new skills. Novel experiences are particularly beneficial. “Any brain exercise is better than being a mental couch potato,” says Harvard Medical School. “But the activities with the most impact are those that require you to work beyond what is easy and comfortable. Learning a new language, volunteering, and other activities that strain your brain are better bets.” And to get through life at your healthiest, don’t miss these First Signs You Have a Serious Illness.

Important Notice: This article was originally published at www.eatthis.com by Michael Martin where all credits are due. Fact Checked By Alek Korab.

Disclaimer

The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Dr. Farrah®. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Dr. Farrah® are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Dr. Farrah® in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Dr. Farrah® or others appearing and are protected under the first amendment.

Dr. Farrah® is a highly experienced Licensed Medical Doctor certified in evidence-based clinical nutrition, not some enthusiast, formulator, or medium promoting the wild and unrestrained use of nutrition products for health issues without clinical experience and scientific evidence of therapeutic benefit. Dr. Farrah® has personally and keenly studied everything she recommends, and more importantly, she’s closely observed the reactions and results in a clinical setting countless times over the course of her career involving the treatment of over 150,000 patients.

Dr. Farrah® promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.

Dr. Farrah® does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Dr. Farrah® does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.

To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind.
Dr. Farrah® hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.