Are you facing difficulties in remembering a tiny bit of information? Did you forget the task given and do something else? Do you feel like you require more time to recollect anything as an adult? If this sounds more familiar to you, don’t worry, you’re not alone. Forgetfulness is a natural effect of the ageing process. Whether you’re a college student or a skilled professional seeking to remain mentally sharp, there are plenty of things you can do to boost your memory power and mental function. Keep reading to know more about the tips and foods to improve your memory power.
Types of memory
SHORT-TERM MEMORY:
It is the memory that helps you to memorise the recent or latest information you have learnt. This is responsible for processing and recalling recent information so that you can achieve the tasks. Adults who have trouble with short-term memory face difficulties in arranging the information and understanding the topic.
LONG-TERM MEMORY:
When you understand a topic or information deeply, it will be stored in long-term memory. If you have problems with long-term memory, you can’t recall information for a long time.
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Causes of memory loss in adults
Memory can be negatively affected by various factors. Here are some major causes of memory loss in adults:
1.Ageing:
Slight alterations in memory power occur as a natural component of the ageing process. However, occasionally these changes happen quicker than predicted. These alterations are frequently unnoticeable.
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2.Sleep deprivation:
The quality and duration of the sleep are vital for memory power. Sleeping insufficiently or waking up often during the night can cause exhaustion, which impairs the capacity to retain and recall information.
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3. Stress or anxiety:
Stress or anxiety can make it harder to focus and concentrate as well as affecting the memory power. Your capacity to remember can deteriorate when you are anxious and your mind is diverted.
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4.Nutritional deficiencies:
Proper brain function requires a proper diet, which includes high-quality proteins and lipids. Vitamin B1 and B12 deficiencies, in particular, can impair memory.
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Other causes
- Side effects of medications
- Smoking/Alcohol/Drug use
- Impaired thyroid function
- Head injury or stroke
- Dementia/Alzhiemer’s disease
Tips to improve your memory power
A strong memory power is dependent on the integrity and activity of the brain. The brain has remarkable capacity to transform itself. You may utilize this natural potential to boost your cognitive abilities and improve your memory power at any age. Here are some tips to improve the memory power:
1.Exercise
Physical activity increases blood flow throughout the body, including to the brain. This may aid in sharpening the memory power. Moderate activities like walking and vigorous activities like jogging are recommended for leading a healthy lifestyle. This activity should be carried out over the course of the week. 10 minute walk is even sufficient if you don’t have much time.
2.Take care of your mental health
Meditation can be beneficial to your health in a variety of ways. It is calming and relaxing, and it has been shown to alleviate anxiety and pain, lowers the blood pressure, and even improves memory power. Meditation, in fact, has been demonstrated to enhance gray matter in the brain. Gray matter diminishes with ageing, which has a negative effect on memory power and cognition functions. Also, it has been proven to improve short-term memory in persons of all ages, ranging from young adults to the elderly.
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3. Sleep well
Sleep is essential for enhancing the memory power, which is the process through which short-term memories are improved and changed into long-term memories. Make adequate good sleep your first priority. Adults should get 7 to 9 hours of sleep per night on a daily basis.
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4. Work on your diet
A nutritious diet is beneficial to improve memory power. Consume fruits and vegetables, as well as whole grains, Low-fat protein sources include fish, legumes etc. Limit the alcohol intake and quit smoking. Alcohol addiction can cause confusions and decline the memory power.
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5. Manage the chronic diseases
Some medical conditions such as obesity, high/ low blood pressure, diabetes, hormonal imbalances during menopause or low testosterone in men can slightly impair the memory power. The more you look after yourself, the stronger your memory power will be. Keep a track of your medications.
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6. Socialise
Social connection can help prevent depression and anxiety. Both of these can have a negative impact on memory power. Look for chances to spend time with your family and friends.
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7. Activities
Engage in simple activities like crossword puzzles, chess, card games etc. Learn something new on a daily basis by reading books or watching informative videos which can improve your memory power.
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Foods and Herbs to improve memory power
1.NUTS:
Nuts are good sources of healthy fats, antioxidants, and vitamin E, essential for brain health. Vitamin E protects cells against free-radical damage to help delay mental degeneration. Walnuts are rich sources of omega-3 fatty acids.
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2.PUMPKIN SEEDS:
They contain a high amount of antioxidants which protect the body and brain from free-radical mediated damages. They’re also excellent sources of magnesium, iron, zinc, and copper which are very important for brain health.
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3.CURCUMIN:
Curcumin has a protein called brain-derived neurotrophic factor (BDNF) which is found in the brain and spinal cord that plays a key role in keeping nerve cells healthy, as well as regulating communication between nerve cells, which is critical for improving learning and memory power.
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4.BRAHMI:
Brahmi is a superfood for the brain. It is believed to sharpen the brain by protecting cells and increasing chemicals associated with learning and memory power. It has been shown to improve spatial learning and retaining power. In older times, brahmi powder with ghee/honey was often given to boost the memory power. This would increase your focus and attention while keeping them calm and distressed.
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5.ASHWAGANDHA:
This herb reduce anxiety and stress. And is used to increase acetylcholine levels which support better memory, mental focus and intelligence. This herb also reduces mental fatigue and enhances sleep quality. It protects the brain nerve cells from damage.
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6.FATTY FISH:
Fishes such as trout, salmon, albacore tuna, sardines, and herring, are rich sources of omega-3 fatty acids. The brain utilises omega-3s to build brain and nerve cells, and these fats are essential for learning and memory power because 60% of the brain is fat, and 50% of the fat comprises omega-3 fatty acids.
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7.BLUEBERRIES:
Blueberries and other dark-coloured berries provide anthocyanins, which have anti-inflammatory and antioxidant effects. These antioxidants help to fight both oxidative stress and inflammation, which are responsible for brain ageing and neurodegenerative diseases. They can also deposit in the brain and help improve communication between brain cells.
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8.BROCCOLI:
Broccoli is a decent source of antioxidants and a very high source of vitamin K. Vitamin K aids in the synthesis of sphingolipids, a kind of fat in brain cells.
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9.DARK CHOCOLATE:
Dark chocolate, as well as cocoa powder, are sources of brain-boosting compounds, such as caffeine, flavonoids and antioxidants. It has higher cocoa content than regular milk chocolate. The flavonoids in chocolate gather in the areas of the brain that deal with memory power.
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10.EGGS:
Eggs contain several nutrients required for brain health, including vitamins B6 and B12, choline and also folate. Choline is a micronutrient necessary to create acetylcholine, a neurotransmitter required for balancing memory power and mood.
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