Eat Less Added Sugar
Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline. A sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.
Try a Fish Oil Supplement
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline. Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline.
Make Time for Meditation
Meditation has been shown to have mental benefits, such as improved focus, happiness, memory, self-control, academic performance and more. Some research on meditation has indicated that it may have other health benefits, including improved metabolism, heart rate, respiration, blood pressure and more.
The practice of meditation 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.
In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies. As you age, gray matter declines, which negatively impacts memory and cognition.
Maintain a Healthy Weight
Maintaining a healthy body weight is essential 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.
Get Enough Sleep
Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
Ever noticed that when you’re really tired it’s harder to remember things? Basically, this is your brain telling you that it’s not getting enough sleep. When you sleep well, your body may be resting but your brain is busy organizing and storing memories. So getting more quality sleep will help you remember and process things better.
Train Your Brain
Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.
Crosswords, word-recall games, Tetris and even mobile apps dedicated to memory training are excellent ways to strengthen memory.
Get Your Vitamin D Levels Tested
Vitamin D is an important nutrient that plays many vital roles in the body. Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function.
Vitamin-D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement.
Many people don’t have enough vitamin D in their bodies. Low vitamin D increases the risk of broken bones. It may also contribute to other health problems. That’s why health care providers often order a blood test to measure vitamin D.
Exercise is important for overall physical and mental health.
Exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health.
Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life. With regular exercise, you’ll feel less stress, more energized, have improved memory and cognitive performance, plus you’ll stay fit and toned.
Curcumin is a compound found in high concentrations in turmeric root. It’s one of a category of compounds called polyphenols.
It is a potent antioxidant and exerts powerful anti-inflammatory effects in the body.
Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.