“I don’t remember that!” You may have heard someone saying these words or even you might have been saying this to yourself quiet sometime. Sometimes you forget names, sometimes things and sometimes important events. So it’s about time you help your brain to increase its power to memorize and enhance its functionalities.
Your body completely relies on your brain to keep it going. For a healthy body keeping a healthy mind is equally important. Looking after your brain the right way can save you from diseases like Alzheimer’s and dementia.
It is a common phenomenon that as we age we tend to forget things but if we follow the right steps and make the right moves we can save ourselves from brain problems caused by degenerative changes.
So here we are with some brain boosting tips that will help you get rid of the habit of forgetfulness and would also serve as a guideline for aging minds.
Fitter bodies lead to fitter brains, so keep in mind that for physically fit body and mind regular exercise is a must. There are a lot of researches that show a positive link between exercise and positive cognition. Another interesting fact, revealed by some researches is that, “maintaining a healthy weight with a low ratio of “belly fat” can significantly lower our risk for a memory disorder, even beginning in middle age.”
Some researchers also claim that exercising for 30 minutes for 5 to 6 days a week, improves the brain’s processing speed. It reduces the risk of developing dementia up to 38%. A low impact physical activity such as walk is good for your brain but if you want to qualify for MENSA then you need to do a lot more tough routine. Yes! You will have to hit the gym and lift those weights. Why? Studies reveal that weight lifting can increase BDNF (brain-derived neurotrophic factor) levels, a substance responsible for the growth of the nerve cells of the brain.
Ruth Day, a cognitive scientist says that physical activity like dancing can help sharpen your memory.
To get a well functioning brain, maintaining a healthy life style is very important and for a healthy lifestyle a good night sleep is vital. Studies reveal that sleeping regularly for 7 to 8 hours in a day can enhance cognitive skills; it improves your learning and memorizing skills. Another important mind boosting factor, called power naps can be very effective. Researchers say that a 90 minute nap is favorable enough for stimulating the “gray matter” while some say that only a few minutes sleep can be of great help. A
sound sleep gives your brain a fresh start as a result you can work efficiently for longer hours.
Playing board games with your kids can actually benefit your brain. You can play chess, solve a puzzle or play video games. There are many games available for brain fitness training as well such as timed activities. Researches show that playing such games boost your ability to concentrate and memorize and also increase information processing speed of your brain. Playing strategic games save you from developing diseases like dementia and Alzheimer’s and also enhance your ability to recall. No matter what age group you belong, add games to your daily routine.
Keep on learning something new and different. You can try learning new language or words, read bestselling books. The trick is to break the routine and expose your brain to new experiences. Even traveling can be of great help. Pondering over new things and being curious can result in improved brain power. It widens our imagination and boosts our memory.
For new experiences you can also opt for volunteer work, such activities improve your intellectual performance and keep you engaged both socially and mentally. Such activities can also lower your risk of developing dementia at a later age, proven by Rush Medical Center, Chicago.
Keep in mind whatever you eat does affect your brain health. A well balanced diet, with lots of healthy foods for brain can support our power to memorize, and lower the risk of brain associated diseases like Alzheimer’s and dementia. Foods containing omega-3 fatty acids are very beneficial for the effective functioning of membranes surrounding the cells of the brain. You can find omega-3 fatty acids in tuna, sardines and walnuts. For boosting your memory vitamin B6 is a very essential nutrient and you can find it in nuts, fish, whole grains and beans. Vitamin A is known for stimulating brain cells present in the hippocampus. Eggs, yellow and dark colored vegetables and dairy products are the best sources of vitamin A. For retaining information and enhancing concentration, increase your intake of vitamin E, you can find it in nuts, seeds and leafy green vegetables. Beverages like coffee can improve your short –term memory and concentration. Make sure you take a well-balanced diet and stuff your brain with all the essential nutrients.
Try to incorporate these tips to your daily routine, before it gets too late. Always guide your brain towards positive thinking and have faith in your memory, as Henry Ford said, “Whether you think you can or think you can’t, you are right.”