Simple Strategies to Prevent Memory Loss
No one can escape ageing. It is a part of life. Whether we want it or not, we will grow old. But the good news is that there are many things we can do to slow down the ageing process, particularly mental decline.
No matter what your age, here are simple, safe and effective ways to boost your brain power and prevent memory loss. Try incorporating them in your daily life and be amazed of the result.
Eat for your brain.
Load up on fruits and vegetables, whole grains, lean protein, nuts, and other health foods. Eat fish twice per week to boost your omega-3 levels. Numerous studies have shown that these essential fatty acids can significantly enhance brain function. Fruits and vegetables are especially beneficial to preventing memory loss because they are high in antioxidants which sweep away free radicals in your brain, protecting your cells from damage.
Exercise your mind and body.
Regular physical exercise is essential to your brain health as it is to your heart, muscles and other parts of your body. Researchers from the University of Pittsburgh in Pennsylvania found that moderate but regular exercise can boost the size of the parts of the brain that shrink with age. Such effect, according to them, is equivalent to stopping the ageing clock of the brain by between 1 and 2 years.
Just as physical exercise, you also need to work out your brain regularly. Whether it’s crossword puzzles, chess, or some mind-bugging computer games, exercising your brain keeps it working. Experts think that advanced education may help keep memory strong by getting people into the habit of being mentally active, according to the report published in the Harvard Health Publications. Other ways to exercise your mind is to keep up with current affairs, learn a new hobby, read books, and challenge your brain power from time to time.
Get a good night sleep.
More and more studies are discovering the essential role of sleep to human health. In the brain, sleep is crucial for memory consolidation. As you may know, this process occurs largely during the REM (rapid eye movement) stage of sleep. Research suggests that 7 to 8 hours of sleep is ideal for brain health. You can set up good sleep habits by going to bed and waking up at the same time every day. If you nap during the day, keep it short, 30-60 minutes, and try not to nap beyond 4 in the afternoon.
Get more social.
Your social circle does not only make you happy and less vulnerable to stress. It also keeps your memory sharp! Studies suggest that older adults who have strong ties with friends, family and community groups have lower risk of memory loss than people who are more isolated.
Manage stress.
Stress is one of your brain’s mortal enemies. A growing body of research reveals that those who suffer from stress more often than those who don’t. And although more investigations are needed to determine the risk factors, stress, according to experts, is an important contributing factor. A 2007 study by Netherland researchers, it was found that stress has both short-term and long-term effect on memory retrieval.
Be positive.
Lastly, you want to practise optimism and learn the art of emotion regulation. In his paper “Heart Rhythm Coherence – An Emerging Area of Biofeedback”, Dr. Rollin McCraty, director of the Institute of HeartMath, writes "Research has shown that sustained positive emotions lead to a highly efficient and regenerative functional mode associated with increased coherence in heart-rhythm patterns and greater synchronization and harmony among physiological systems."
These good habits will not only keep your memory sharp, they can also significantly raise the quality of your health and well-being.
©Copyright 2013 by http://www.naturaltherapyforall.com All Hypnotherapy Bristol Rights Reserved.