Everyone has moments of forgetfulness from time to time, especially when life gets busy. While temporary memory loss is quite common, it can also be very frustrating, and stressful for those with a family history of dementia or Alzheimer's. So how do you combat cognitive decline and memory loss?!
Here are some of our tips to keep your brain working at peak performance!
Your brain is composed of approximately 75% water, and even a slight decline in hydration can make you sleepy, confused, and forgetful. we tell our clients all the time-- drink your water! You should be drinking approximately half of your body weight in ounces per day. This one simple change can make a significant impact on your overall health, as well as boost your brain function!
Did you know that your brain amounts to only 2% of your total body weight but consumes more than 20% of your caloric intake! The demands of your brain’s functions make it the most energy-greedy organ in your body. But you can't just feed it anything-- the brain is a picky eater. Your brain runs best on healthy carbohydrates, such as those found in fruits and whole grains. Studies show that a diet high in artificial or refined sugars and carbohydrates can actually decrease overall memory and brain function.
Your brain also needs FAT, but not the kind found in cheeseburgers or french fries! Your brain is made up of about 60% fat, and low levels of fats can contribute to depression, Alzheimer’s, and dementia. Healthy fats like those found in fish, seeds, nuts, coconut, and avocados contain the essential omega-3 and omega-6 fatty acids that the brain requires for optimal function.
A good probiotic is also helpful when you're trying to boost your brain! Think about it-- without the right amount of good bacteria in our digestive system, our body has a difficult time absorbing the nutrients from food even if the food is super healthy.
Make time for meditation
Meditation isn't just for relieving stress, it also impacts your memory. The practice of meditation has been found to reduce stress and pain, lower blood pressure and significantly improve memory. Meditation has been shown to increase gray matter in the brain. As you age, gray matter declines, which negatively impacts memory and cognition. Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages.
Time and time again, studies have associated sufficient sleep with better memory performance. Sleep plays an important role in strengthening short-term memories and then storing them as long-lasting memories. It is recommended recommended that adults get between seven and nine hours of sleep each night for optimal health, and children and teens need even more than that.
Games that challenge your brain such as crosswords, sudoku, tetris, or word-recall games may help you strengthen your memory and may even reduce the risk of dementia. Studies have shown that alzheimer's patients who played these types of games for only 15-30 minutes per day showed a significant improvement in a memory test.
Exercise benefits your overall physical and mental health in many ways. When you exercise, the blood to your extremities (including your head) is increased, bringing more nutrients and oxygen to those parts of the body. Plus, regular exercise improves your brain's hormone levels and may improve the growth an development of neurons. Even just 15 minutes of moderate exercise has been shown to improve cognitive performance, including memory, across all age groups.
Vitamin D is an important nutrient that plays many vital roles in the body, including proper brain function. Low levels of vitamin D have been linked to memory loss, cognitive decline, and a greater risk of developing dementia. Vitamin-D deficiency is very common, Vitamin D deficiency is very common, but daily supplementation is easy and effective.
Vitamin B12 is important for healthy brain function, and is often overlooked as a source of memory problems. Vitamin B12 is responsible for protecting your brain’s neurons. Prolonged deficiency of this vitamin can lead to permanent damage, but supplementation when needed can help reverse memory loss.
If you're still struggling to remember daily details, like the name of that one Thai restaurant you love, you can also try adding a brain boosting supplement, such as our Memory Ease. This formula was created to increase circulation in the small capillaries that feed and nourish the brain and nervous system, and to stimulate the nerves and balance the hormones produced by the glands that provide the brain with the hormones it needs to function properly. Our clients LOVE this formula!
Try adding a few of these tips to your daily routine to boost your brain health and keep your memory in top condition, and let us know if you see an improvement!