HEALTH TIPS
Hello friends..
Have you being forgetting things lately, do you find it difficult recalling your daily events ?..does it look like you are so forgetful?..the reason may just be that you not exercising your brain..in my last post I talked about two import tips you can use in improving your memory.. Click here to read..today's post is a continuation of that post.
Improving MEMORY tips 3 : keep stress in check.
Stress is one of the brain's worst enemies. Over time, if left unchecked, chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones.
THE STRESS-BUSTING , BRAIN-BOOSTING BENEFITS OF MEDITATION.
GET DEPRESSION IN CHECK
In addition to stress, depression takes a heavy toll on the brain. In fact, some of the symptoms of depression include difficulty concentrating, making decisions, and remembering things .if you are mentally sluggish because of depression, seeking treatment will make a big difference in your cognitive abilities, including memory.
The scientific evidence for the mental health benefits of meditation continues to pile . Studies show that memeditation helps improve many different types of conditions, including depression, anxiety, chronic pain , diabetes, and high blood pressure. Meditation also can improve focus , concentration, creativity, learning and reasoning skills.
Meditation works its "magic" by changing the actual brain .
Brain image show that regular mediators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity. Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells- all of which increases mental sharpness and memory ability.
IMPROVING MEMORY TIPS 4 :Eat a brain-boosting diet.
Just as the body needs fuel , so does the brain . you probably already know that a diet based on fruits , vegetables, whole grains , and "healthy" fats will provide lots of health benefits, but such a diet can also improve memory. But for brain health, its not just what you eat - its also what you don't eat. The following nutritional tips will help boost your brainpower and reduce your risk of dementia:
Get your omega -3s. More and more evidence indicates that omega -3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3 , especially cold water "fatty fish" such as salmon , tuna , halibut , trout, mackerel, sardines , and herring . in addition to boosting brainpower, eating fish may also lower your risk of developing Alzheimer's disease. If you are not a fan of fish, consider turning to fish oil supplements . other non -fish sources of omega-3s include walnuts, ground flax seed , flax seed oil, pumpkin seeds and soybeans.
Limit calories and saturated fats.
Research shows that diet high in saturated fat (from sources such as red meat , whole milk , butter, cheese, sour cream, and ice cream) increase your risk of dementia and impair concentration and memory. Eating too many calories in later life can also increase your risk of cognitive impairment. Talk to your doctor or dietitian about developing a healthy eating plan.
Eat more fruit and vegetables.
Fruit and vegetable produce is packed with antioxidants, substances that protect your brain cells from damage . colorful fruits and vegetables are particularly good antioxidant " super food" sources. Try leafy green vegetables such as spinach , broccoli , romaine lettuce , swiss chard, and arugula , and fruit such as apricots, mangoes, cantaloupe, and watermelon.
Drink green tea. Green tea contains polyphenols , powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
Drink wine (or grape juice) in moderation. Keeping your alcohol consumption in check is key , since alcohol kills brain cells . But in moderation (around 1 glass a day for women ; 2 for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option , as it is rich in resveratrol , a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer's disease. Other resveratrol- packed options include grape juice, cranberry juice , fresh grapes and berries, and peanuts .
For mental energy, choose complex carbohydrates.
Just as a race car needs gas , your brain needs fuel to perform at its beat . when you need to be at the top of your mental game , carbohydrates can keep you going. But the type of carbs you choose makes all the difference. Carbohydrates fuel your brain , but simple carbs (sugar, wheat bread, refined grains) give a quick boost followed by an equally rapid crash. For energy that lasts , choose complex carbohydrates such as whole- wheat bread , brown rice , oatmeal , high - fiber cereal , lentils , and whole beans.
IMPROVING MEMORY TIP 5: Give your brain a workout
By the time you've reached adulthood , your brain has developed millions of neural pathways that help you process information quickly, solve familiar problems , and execute familiar tasks with a minimum of mental effort. But if you always stick to these well-worn paths, you aren't giving your brain the stimulation it needs to keep growing and developing. You have to shake things up from time to time!
Memory, like muscular strength, requires you to "use it or lose it" The more you work out your brain , the better you will be able to process and remember information. The best brain exercising activities break your routine and challenge you to use and develop new brain pathways. The activity can be virtually anything , so long as it meets the following three criteria:
1. it's new. No matter how intellectually demanding the activity , if it's something you're already good at , it's not a good brain exercise. The activity needs to be something that's unfamiliar and out of your comfort zone.
2. It's challenging. Anything that takes some mental effort and expands your knowledge will work. Examples include learning a new language, instrument, or sport , or tackling a challenging crossword or sudoku puzzle.
3. It's fun. Physical and emotional enjoyment is important in the brain's learning process. The more interested and engaged you are in the activity , the more likely you will be to continue doing it and the greater the benefits you will experience. The activity should be challenging, yes , it should also be something that is fun and enjoyable to you . make an activity more pleasurable by appealing to your senses - playing music while you do it, or rewarding yourself afterwards with a favorite treat.
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