Health

Memory Tips

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Our memory is a beautiful thing. It serves as a container for important information. It is the storage repository for our beautiful, loving memories as well as our bad memories. As we get older our memory starts to get old as well. It’s harder to holds on to information. It’s harder to remember those loving memories. There are some signs of memory lose, but we might forget. Once our memory starts to slip, it’s not easy to get it back. There are some ways of trying to prevent it from getting worse or developing dementia. There is not a pleasant way to put it, but brain conditions get more common as we age. Now that you have that in mind, here is a head start…

Sleep

Sleep is the answer to almost everything! Satisfactory sleep is basically the REM stage (Rapid Eye Movement). This stage of REM sleep restores your brain. It is good for your memory. REM sleep works hard  so that our cerebrospinal fluid can wash away toxic waste. It’s important to get at least 8 hours of sleep a night. 

Say it out loud

Say it out loud…”It’s okay to talk to yourself.” It does not make you crazy. Talking out loud helps you remember. If you need to remember things, try saying them aloud. If you’re bad with names, say them out loud. Say, “Nice to meet you, Joe.” A study from the University of Waterloo states that reading things aloud helps commit those words to our long-term memory. 

Write things down

Writing down information by hand, in your own words helps the brain remember. Not only saying it aloud but writing things down is helpful for the brain. Writing things down repeatedly has a big impact on our brain, and contains information.

Practice mindfulness

Meditation is good for relaxing the brain. It also works as a workout for the brain. Even a daily five-minute break can be helpful. Take the time and calm your brain with mindfulness meditation. There are lots of mindfulness practices you can do anywhere. Studies show that  mindfulness actively improves neuron function in the brain. Neuroplasticity is the ability to change our perceptions, beliefs, and modalities in order to shift outcomes. Here is an exercise – Start by sitting quietly, with no distractions, just focus on your body and breathing. Try sitting outside (if warm) and just focus on the wind, the grass, the trees, and the sounds. There are many great ways to practice mindfulness to strengthen your memory every day.

Antioxidants

The neuroprotective actions of antioxidants help protect neurons against injuries. And they also help with memory! Plant foods are great sources of antioxidants. They are in fruits and vegetables, nuts, whole grains and some meats, and fish.

● allium sulfur compounds – leeks, onions and garlic

● anthocyanins – eggplant, grapes and berries

● beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley

● catechins – red wine and tea

● copper – seafood, lean meat, milk and nuts

● cryptoxanthins – red capsicum, pumpkin and mangoes

● flavonoids – tea, green tea, citrus fruits, red wine, onion and apples

● indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower

● isoflavonoids – soybeans, tofu, lentils, peas and milk

● lignans – sesame seeds, bran, whole grains and vegetables

● lutein – green, leafy vegetables like spinach, and corn

● lycopene – tomatoes, pink grapefruit and watermelon

● manganese – seafood, lean meat, milk and nuts

● polyphenols – thyme and oregano

● selenium – seafood, offal, lean meat and whole grains

● vitamin A – liver, sweet potatoes, carrots, milk, and egg yolks

● vitamin C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and

strawberries

● vitamin E – vegetable oils, avocados, nuts, seeds, and whole grains

● zinc – seafood, lean meat, milk, and nuts

● zoochemicals – red meat, offal and fish. Also derived from the plants that animals eat.

Source- Antioxidants- https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants

Categories: Health

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