Lack of memory can be both embarrassing and even disturbing. A memory is made by linking two or more of the 100 billion nerve cells in the brain, called neurons, it is possible to solidify the connection so that it can be used later. The brain continues to develop neurons and build new connections to strengthen memory as it ages, a phenomenon called neuroplasticity. So it’s never too late to improve your ability to remember. That’s where these tips to improve memory appear. They will help you perfect your memory today and keep it robust for years to come.
How to improve memory
Experts agree that if you do only one thing to improve memory, sleeping more should be the same. Sleep is the key time for the brain to solidify the connections between neurons. In one study, the researchers asked the subjects to perform some memory tasks and then either take a nap or stay awake. The people that sleep remembered more of the tasks they had done than those who stayed awake. The Golden Rule: you Get seven to nine hours of total sleep each day. And, yes, the naps count.
Running or biking or swimming or doing any other type of cardiovascular activity for 20 to 30 minutes three times a week has been shown to help remember things better. The increase in heart rate makes the blood flow to your brain, increases the hippocampus (the most vital part of the brain for memory), and increases the secretion of brain-derived neurotrophic factor, a protein necessary for long-term memory. In addition, cardiovascular exercise can actually cause new connections to sprout between neurons in the hippocampus.
Memory Improvement Supplements
Your brain can not function properly without essential nutrients and chemical compounds. There are some supplements to stimulate the growth of new neurons and substances that can inhibit the decline of cognitive function. The gold standard is fish oil, according to Lori Daiello, an assistant professor of neurology (research) at Alpert Medical School. The supplement Brain Plus IQ has been associated with decreased risk of dementia because it contains DHA, an omega-3 fatty acid that decreases the production of memory-inhibiting substances in the brain and may be involved in the formation of new Neurons.
Meditation improves concentration and focus, which benefits memory. But when you are stressed for long periods of time, these hormones change the structure of the hippocampus, destroying the nerve endings involved in the flow of information. A study published last year showed that people who performed a singing 12-minute meditation once a day for eight weeks noted an improvement in their memory and increased blood flow in areas of the brain that are used in a variety of tasks Memory..