And "Your brain continues to develop and build new neurons to enhance memory as your age increases, a phenomenon called neuroplasticity," said Brianne Bettcher, a neuropsychologist at Univerty of California, San Francisco, Memory and Aging Center. "So there is no word too late to improve your memory. "That's nine ways this can be done. Ways will help you sharpen your memory and keep it strong from year to year.
1. Sleep longer
The experts agree that you do only one thing to improve your memory, is to sleep more. "Sleep is a key time for your brain to strengthen the relationship between neurons (nerve)," Barnard said. In a study published in the journal Sleep Medicine, the researchers asked the subjects to recall later if it displays a nap or stay awake. People who nap more tasks given that they show instead is maintained. The rules: sleep between 7-9 hours total per day. And, yes, naps are also calculated.
2. Exercising
Literally, cycling or running or swimming or doing cardio exercise for 20-30 minutes three times each week proved to help jog your memory better. Improve the performance of your heart to the brain blood flow, increase hipocampus (the most vital parts of the brain to remember), and increased secretion of fakor derived neurotrophic originating from the brain, a protein required for long-term memory. Also, cardiovascular exercises also can result in a new relationship to develop between neurons in the hipocampus, "said Peter J. Snyner, a professor of neurology at Brown University's Alpert Medical School.
3. Providing food and beverage support
Your brain can not function properly without the intake of essential nutrients. "Blueberries are the main sources of substances called 'anthocyanins', which increases the antioxidant for the brain," said Joy Baueur, a dietitian who lives in New York City and author of "The Joy Fit Club".
"Some studies show that anthocyanins protect the brain from inflammation and oxidation, both of which can damage neurons and neurons not effectively relate to each other." Bauer also recommend eating green leafy vegetables as often as possible. "Long-term studies show that people who ate spinach in large numbers, cabbage, and other green leafy vegetables reduces the risk of memory decline as it ages, as supported by the phytonutrien such as vitamin C," he said.
You may also want to enjoy an alcoholic drink with dinner. The study, published in The New England journal of Medicine proved that women who consume one drink per day were 20 percent more often than those who consume alcohol or heavy drinker will experience a decline in their cognitive function, including the ability to recall the topic of a paragraph who has read about 15 minutes earlier. The researchers believe this may be due to the consumption of alcohol is sufficient to increase the level of HDL cholesterol (good cholesterol) and increase the content of the blood flow to the brain.
4. Choosing a quality supplement
Forget the ginkgo biloba. Recent research has shown that herbal supplements do not have a positive effect on memory. However, the most popular supplement is capable of supporting the growth of new neurons and reduces substances that can inhibit cognitive function.
The default is fish oil supplements, according to Lori Daniello, an assistant professor of neurology (research) at Alpert Medical School. Fish oil is associated with a decreased risk of insanity because the oil contains DHA, an omega-3 fatty acids decrease the production of a block of memory in the brain and may be involved in the formation of new neurons, said Daniello.
Increase the consumption of fatty fish like salmon will be helpful, or you can take a daily supplement containing at least 180 milligrams of DHA. Vitamin D may also work well, because vitamin D stimulates the growth of new neurons and help to overcome the abnormal proteins associated with diseases that affect memory, such as madness, "said David J. LieweIIyn, an epidemiologist and public health researcher at the University of Exeter, UK.
5. Meditation
Meditation increases your concentration and focus, which is good for memory, "said Dharma Singh Khalsa, chief medical officer and president of the Alzheimer's Research & Prevention Foundation, in Tuscon. In addition, meditation is also shown to reduce stress, which can improve memory. "When we are stressed, our body and brain release hormones such as cortisol, adrenaline and CRH [corticotropin-releasing hormone], which in the short term can help us to escape or deal with dangerous situations," said Tallie Z.Baram, a professor of neurological sciences at the University of California, Irvine.
However, if you stress in a long time, these hormones alter the structure of hipocampus, nerve damage associated with blood flow. A study released last year, showed that subjects who meditate for 12 minutes once a day for eight weeks will increase their memory and increase blood flow around the brain used for the performance of the brain.
6. Doing something out of the ordinary
New experiences, such as taking a different route when leaving for work, also can improve your memory. "Our brains are always decided it important enough to be remembered and what should be removed from memory," says R. Douglas Field, a researcher in astronomy nerve National Institutes of Health in Bethesda, Maryland. "If you're in love, your brain assumes it will be important information and store it in the brain."
Also, you will still remember something that happened suddenly after getting a new experience, he said. "The consolidation of short-term memory into long-term memory has been active, so keep to keep working." Which means that after a new experience, you may be better to remember what happened during the morning.
7. Check your medicine cabinet
Some drugs can affect the memory, said Barnard, including antihistamines, antidepressants, like Prozac, anxiety-reducing medication such as Xanax, and sleeping pills, such as Ambien. Each drug works by each in the brain. For example, Barnard said, "aseltikolin blocking antihistamine, brain transmitters needed for short-term memory.
While Xanax and Ambien damaging episodic memory, so whatever happens to you while taking these drugs may not be settled in your memory. "Do not use without consulting a doctor's prescription, but said the issue during a visit to the doctor again. A drug or other alternative treatments may be available. "
8. See a doctor
A very serious (but rare) can cause us to forget: thyroid disease and gluten sensitivity are not diagnosed. "If you have undiagnosed deviation sensitivity to gluten, a protein found in wheat, barley, and rye (kind of wheat), and you eat foods such as bread and biscuits, you will tertanggu memory," said Stefano Guandalini, chief medical officer of Celiac Disease Center at the University of Chicago Comer Children's Hospital.
Many people describe the feeling as a "brain fog", caused a sensation blurred. Your doctor can find the deviation sensitivity, and improved diet can make the condition better. Thyroid disorders can disrupt memory. If you notice an increase in dementia, along with depression or changes in weight or your age, immediately went to the doctor. Treatment will make you a more controlled conditions.
9. Challenge yourself to remember
"We know that people who are cognitively active have a better memory as they age," said Michael Kahana, head of the Computational Memory Lab at the University of Pennsylvania and author of "Foundations of Human Memory". So how do you keep your brain in order to remain strong? "Keep in touch with your surroundings will strengthen the connections between neurons," said Bettcher.
"So do fun activities that make you think." Go to the museum once a month, learning the words in new languages, watching a documentary on a topic that lure you in, or doing crossword puzzles or sudoku. Another strategy: Create a challenge for yourself. For example, if you want to remember the new people you meet at an event, "imagine their faces and try to remember their names when I got home," said Henry L. Roediger III, a professor of psychology at Washington University in St. Louis.
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