9 way you can boost your brain power &, mindset
It's okay to be a bit forgetful sometimes. We all live incredibly busy lives and can forget a few things here and there. But it can still be frustrating. Having to constantly remind yourself where you kept your keys the last time or about the upcoming meetings can be tiresome.
How about we find ways to boost your brain power and memory?
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| How to Boost Your Brain Power & mindset |
There must be some way to fix it. Maybe a diet could help. Or. certain brainstorming puzzles could help. Is there anything else? In today's video. we are going to talk about ways to improve memory naturally.
1.Sleep enough
Are you able to sleep peacefully at night? You might have to give up staying awake late into the night if you want a sharp memory. If experts are to be believed. getting enough sleep is vital to boosting your memory. When you go to sleep. your brain works towards turning short-term memories into long-term memories.
research shows that you lose your memory when you don't get enough sleep.a study was conducted on 40 children aged 10 to 14. one group was trained for memory tests and then allowed to sleep for the night. the other group was trained for the tests but was tested without getting any sleep in between. the group that slept between training and testing scored 20% better on the tests the same.
research paper also provided evidence of studies conducted among nursing staff in hospitals. it was seen that those who were on the night shift made more mathematical errors. the night shift nurses scored around 68% lower on memory tests compared with the dayshift nurses experts suggest you should get around 7 to 9 hours of sleep everyday.
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2.Manage health problems
Do you take care of your health? As it turns out. staying healthy is important for your brain and your ability to remember things.
People who have medical conditions need to follow the advice of their healthcare provider. When it comes to conditions such as diabetes, obesity. and high blood pressure. taking enough care and taking the necessary medication is vital.
necessary medication is vital if you are able to Main maintain good health. it will help your brain work more efficiently.if other physical ailments are not causing your brain to become distracted you won't likely forget things. when you take medication you should also check with your doctor about side effects some medications can affect. your memory speak with your doctor about any alternative options to treat your conditions.
3.Fish oil supplement
Do you eat seafood regularly? Especially fatty fish like salmon. tuna. and mackerel that are rich in omega-3 fatty acids. If not. you should. And in case you hate eating fish. maybe try fish oil supplements. Your brain will thank you later!
Fish oil has the all-important omega-3 fatty acids. They are very effective in reducing the chances of heart disease and bringing down stress and anxiety .it can also be good for slowing down mental decline various . Studies have shown that eating fish or taking fish oil supplements can help improve memory especially in older people . research was conducted among adults with symptoms of memory loss to see. the benefits of fish oil the results showed that their episodic memory improved significantly fish oil can also reduce inflammation. this AIDS in improving memory as inflammation has been linked with a decline in cognitive abilities.
4.Be organized
Your surroundings and your environment have the capability to impact your cognitive abilities and memory. When your home or office space is cluttered. you also tend to forget things. You can change that by taking simple steps. Keep track of the tasks you need to complete in a notepad or in a planner. You can do the same for appointments and other events. Maybe set up reminders to alert you to upcoming events and meetings. another thing you can do to improve memory is to say the notepad entry out loud while writing it. this will help you memorize and you won't even have to look at your notepad to remember. that something is pending or a meeting is coming up you should also make it a practice to check things off in your planner once they're completed make it. a habit to have a set place for regularly used things such as wallet and keys you can also improve your cognitive, ability by not doing too. Many things at once put your focus on the thing's you're trying to remember and avoid.
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5.Add cocoa to your diet
Who doesn't love a cup of hot chocolate? It's delicious and an instant mood-uplifter. You'll be surprised to know how awesome it is at boosting your memory. And the credit goes to the cocoa found in chocolate. It is packed with nutrients that can help boost your memory. They have antioxidants called flavonoids.These flavonoids are very Beneficial to your brain, they can makesure your blood vessels and neurons grow that. There is ample blood flow to the brain a study was conducted among 30 health. The people to see the benefits of cocoa, one group was given dark chocolate that had 720 mg of cocoa the other group had white chocolate, that did not have cocoa flavonoids. The group that had dark chocolate exhibited signs of better memory compared with the white Chocolate Group. If you do have dark chocolate make sure. It has at least 70% cocoa that would have a lot of flavonoids.
6.Exercise
You don't need me to tell you how great exercise is for your health. It protects you from several chronic diseases like diabetes, obesity, and cardiovascular health issues. But that's not all. Exercise is great for your mental health as well. Various studies have shown that regular exercise improves memory in people of all ages.The study was conducted among nearly 150people between,The ages of 19 and 93 the results showed that 15 minutes exercise on. A stationary bike improved cognitive abilities. even a moderate amount of exercise improves memory for all ages research has also shown that.When you exercise there is an increase in the production of protective. This helps improve neuronal development and the health of your brain.When you exercise regularly especially during your midlife you are less likely to have dementia in old age so stop procrastinating and start getting active.you don't need to join a gym for that even simple body weight exercise performed at home can help in case you don't have time for even that maybe just try to walk more heading out for grocery. Shopping at the supermarket on the next block walk there instead of taking your car don't use the elevator instead take the staircase. There are so many simple ways to increase your daily step count.
7.Meditation
Can help boost memory too because meditation is soothing, it can also reduce your blood pressure and bring down your stress and anxiety levels.
Research has shown meditation improvements the gray matter present in your brains. This gray matter is what contain, all the neuron cell bodies when you age.your gray matter declines and cause memory loss meditation can improve short-term memory too. A study was conducted in a Taiwan College in which one group practiced meditation another group did not practice these mindfulness techniques. The results showed that the group that meditated had better spatial memory compared with the other group spatial memory is the one that helps.Your brain process information and memorize it.
8.Alcohol in moderate
Occasional glass of wine is fine in fact, It is such a common way for people to unwind at the end of a long tiring day but don't let turning to alcohol become A habit for you drinking too much. Alcohol is bad for your health and your brain it can also have a negative impact on your memory. Various Studies have shown that binge drinking causes a deficit in memory and changes.The brain binge drinking refers to drinking that increases your blood alcohol level to 0.08 G per milliliter or more on a regular basis. A study was conducted among more than 150 college students to see, the impact of alcohol one group drank as many as six or more drinks for a short duration the other group did not binge drink at all the results show.
The group that was binge drinking had trouble with memory recall tests alcohol causes neurotoxic effects on your brain. When you binge drink repeated, it causes damage to your hippocampus, this is the part of your brain that deals with memory. It does not mean you have to completely avoid alcohol having a drink or two every now and then is acceptable number nine maintain moderate.
9.Maintain moderate weight
Weight it might sound like a broken record. When I say obesity is detrimental to your health but the truth is no matter how hard we try to deny. it excess fat in your body is a big Health concern. It impacts your body and your brain maintaining a moderate weight is good for your physical and mental health.
Various Studies have shown that obesity is one of the factors contributing to cognitive decline. When you're dealing with obesity. it changes your genes associated with memory which has negative impact on. It a study was conducted among 50 people aged between 18 and 35 the results showed. Those who had a higher body mass index performers far worse. When it came to memory tests people with obesity are also at a high risk of developing Alzheimer's disease.This disease is Progressive and cause damage to your memory and your brain's cognitive abilities food you can eat to improve brain power.
Foods You Can Eat To Improve Memory
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| Increase brain power for food required |
Memory your brain is a big deal it is the control center of your body that you want to keep working excellently at all times. it's no surprise that your diet has a significant impact on the well-being of your brain. There are food you can include in your diet to Boost its functioning ready to know which ones. You should consider let me run them by you quickly number one fatty fish omega-3.
1.Fatty Fish
fatty acids and in particular EPA in DHA can be found in abundance in fatty fish like salmon trout and sardines. DHA plays an important role in preserving brain structure and function. Researchers have found that people who eat more fatty fish. fish to the findings of another study eating have more gray matter in their brains. which is associated with between cognitive abilities and memory according fish is associated with a lowers likelihood of developing Alzheimer's Disease. you should aim for two servings per week Each of which should be about 3 to 4
2.Blueberries
Blueberries has loaded with antioxidants which have been shown to improve memory and slow down the aging process of the brain. They Contain flavonoids which interact with brain structures that are necessary for memory flavonoids are found in these.
They also appear to improve neural connections which can slow the decline of cognitive function, according to the findings of one study older adults. who drank blueberry juice had significantly better memory performance one cup is typical serving size try to eat them multiple times per week.
3.Turmeric
Which is found in turmeric is is anti-inflammatory and antioxidant that is able to cross the blood brain barrier.
It is thought to remove the amyloid plus that are diagnostic of Alzheimer's disease and increased levels of brain derag neurotrophic factor or BDNF , which is a form of growth hormone that assist in proper brain function. one study found that people with mild age related memory loss saw improvements in both their memory and mood when they consumed kirkin on a regular basis even just a teaspoon which is equivalent to about 2 G added to your diet on a daily basis can be benefits .
4.broccoli
broccoli is an excellent source of antioxidants as well as Vitamin K. It is believed vitamin K promotes healthy function and is associated with improved memory in addition the antioxidant properties of broccoli can assist in lowering the probability of developing neurodegenerative conditions. one study among the many that have found a connection between dietary vitamin K and cognitive function discovered a correlation between higher vitamin K intake and improved cognitive performance. now that we have discussed the many ways to boost your brain and power. There are other things you must know about your body that can warn you about potential health problems
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