Many people have experienced forgetting things from time to time; especially when life gets so busy.
Although this seems to be a normal event in life, it can be aggravating.
Registered Dietitian Jillian Kubala said genetics play a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too.
Kubala shared the following evidence-based ways to improve your memory naturally:
* Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline. She said there has been a research shown that a sugar-laden diet can lead to poor memory and reduce brain volume, particularly in the area of the brain that stores short-term memory. “Cutting back on sugar not only helps your memory but also improves your overall health,” the registered dietitian said.
* The practice of prayer may positively affect your health in many ways. It is relaxing and soothing and has been found to reduce stress and pain, lower blood pressure and even improve memory. “As a matter of fact, praying has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies. So, as you age, gray matter declines, which negatively impacts memory and cognition,” she said.
* Maintaining a healthy body weight is necessary for well-being and is one of the best ways to keep your body and mind in top condition. Several studies have established obesity as a risk factor for cognitive decline. Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory.
* Lack of proper sleep has been associated with poor memory for quite some time. Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories. Health experts recommend children and adults get between 6-8 hours of sleep each night for optimal health.
* Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory. Kubala said alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory. “While having a drink or two now and then is perfectly healthy, avoiding alcohol intake is a smart way to protect your memory.”
* Train your brain. Not only doing some regular physical exercise, but also exercising your cognitive skills by playing brain games which is a fun and effective way to boost your memory. Crossword puzzles, playing chess, word-recall games, Tetris and even mobile apps dedicated to memory training are excellent ways to strengthen memory. “Games that challenge your brain may help you strengthen your memory and may even reduce the risk of dementia,” the expert concluded.
Ana Williams is the health columnist for The Graham Star. She can be reached via email, anawilliams2019@gmail.com.