{"id":1159,"date":"2020-07-03T02:17:22","date_gmt":"2020-07-03T02:17:22","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=1159"},"modified":"2020-09-04T14:13:33","modified_gmt":"2020-09-04T14:13:33","slug":"want-to-improve-your-brain-memory-here-are-5-natural-and-easy-ways-as-told-by-experts","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/want-to-improve-your-brain-memory-here-are-5-natural-and-easy-ways-as-told-by-experts\/","title":{"rendered":"Want To Improve Your Brain Memory? Here are 5 Natural And Easy Ways As Told By Experts"},"content":{"rendered":"\r\n
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Human Brain Facts<\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

Have you experienced that moment gong out to dinner when you see a familiar face that calls out to you? This person clearly looks like they know you, and you know them too – in fact, you think you have known them for yers\u2026 But their name has just gone missing from your mind and all you can say is\u2026. \u201cHello\u2026 there!\u201d\u00a0<\/p>\r\n\r\n\r\n\r\n

Before you go into a panic and start wondering whether you have dementia, don\u2019t worry because changes in memory and cognition is a normal part of the aging process, especially if it is having momentary lapses in attention when you are distracted or trouble finding the right words.\u00a0<\/p>\r\n\r\n\r\n\r\n

\u201cMany of our cognitive skills, like multitasking and processing speed, peak around age 30 and then tend to decline very subtly with age,\u201d says Joel Kramer, Psy.D., director of the University of California San Francisco Memory and Aging Neuropsychology program.<\/p>\r\n\r\n\r\n\r\n

We\u2019re here to tell you that they don\u2019t have to! If you start making smart lifestyle choices, you will be able to retrain your brain to stay sharp and focused. Here are some research-backed tips by experts to keep your brain young, quick and healthy:\u00a0<\/p>\r\n\r\n\r\n\r\n

1. Give yourself time to recall before using Google<\/h2>\r\n\r\n\r\n\r\n

Ah, the power of internet. When you\u2019ve forgotten that movie title that\u2019s on the tip of your tongue, it\u2019s so easy to just google it! If you do this often enough though, you\u2019ll have a modern-day condition called digital amnesia. What is this? When you forget random information because you are so reliant on your computer or phone to remember it for you. It\u2019s the sole reason of why we need to check our contacts list just to call our children or the office.\u00a0<\/p>\r\n\r\n\r\n\r\n

Sara Mednick, Ph.D., associate professor of cognitive science at the University of California, Irvine says that \u201cThe brain is a use-it-or-lose-it machine.\u201d When the brain learns new things and recalls them at a later date, we are activating the hippocampus and prefrontal cortex which is intimately related with memory. But when we don\u2019t give our brains a chance to exercise these different areas because we rely heavily on external resources, like the internet, those regions will eventually weaken.\u00a0<\/p>\r\n\r\n\r\n\r\n

The next time you\u2019re struggling to remember that movie, challenge yourself to remember because looking it up.\u00a0<\/p>\r\n\r\n\r\n\r\n

\u201cWork through it and trust that your brain knows the answer\u2014you just need to find it in there,\u201d Mednick says.\u00a0<\/p>\r\n\r\n\r\n\r\n

Another perfect example is trying to familiarize yourself to a new address without always resorting to Google Maps.\u00a0<\/p>\r\n\r\n\r\n\r\n

\u201cIt\u2019s all about not living in automatic mode. The more you think things through or try novel approaches, the more you engage your brain to keep it healthier longer,\u201d Mednick added.\u00a0<\/p>\r\n\r\n\r\n\r\n

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The Epoch Times<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

2. Take that afternoon nap<\/h2>\r\n\r\n\r\n\r\n

Quality sleep is an absolute must when it comes to thinking fast. As we begin to rest for the night and reach REM sleep in the wee hours of the morning, our memories transform all the things we learned the day before into actual working knowledge. There\u2019s nothing better than getting that well-deserved, restful sleep – except a timed nap.\u00a0<\/p>\r\n\r\n\r\n\r\n

\u201cWhen we nap in the middle of the day, our time in each stage is more efficient. In a 90-minute nap, you cycle through both slow-wave and REM sleep, but you do it in the same proportion as it occurs across a whole night of sleep,\u201d\u00a0\u00a0says Mednick. Because of this, \u201ca 90-minute nap can rival what you\u2019d get overnight in terms of memory consolidation, creativity, and productivity.\u201d\u00a0<\/p>\r\n\r\n\r\n\r\n

Is 90 minutes too long for your packed schedule? Try dozing off for 30 minutes and lock in some information.\u00a0<\/p>\r\n\r\n\r\n\r\n

3. Exercise everyday\u00a0<\/h2>\r\n\r\n\r\n\r\n

Anything that gets you moving and your blood pumping will give you a brain boost.\u00a0<\/p>\r\n\r\n\r\n\r\n

\u201cBlood is filled with oxygen and nutrients that feed our brains,\u201d says Gary W. Small, M.D., director of the UCLA Longevity Center and the author of\u00a02 Weeks to a Younger Brain. Exercise also produces a protein that \u201cacts like fertilizer for the brain, stimulating neurons to sprout branches so they can communicate more effectively,\u201d adds Dr. Small.\u00a0<\/p>\r\n\r\n\r\n\r\n

Researchers in the University of Illinois had 120 adults between the ages of 55 to 80 spend 40 minutes, thrice a week either brisk walking or stretching and toning. They discovered that after one year, the hippocampus which is the memory center of the walkers\u2019 brains were 2% bigger than those of the stretching and toning group. This percentage may sound minute, but it\u2019s \u201cenough to essentially reverse the brain shrinkage that naturally occurs with aging in the same period of time,\u201d Dr. Small said.<\/p>\r\n\r\n\r\n\r\n

Even just one workout can already give you an immediate cognitive boost. In 2019, a small study found that people who did stationary cycling for 30 minutes had a better recall ability than those who didn\u2019t.\u00a0<\/p>\r\n\r\n\r\n\r\n

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The Conversation<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

4. Don\u2019t over multitask\u00a0<\/h2>\r\n\r\n\r\n\r\n

Although multitasking makes us feel more productive, the fact is that it actually does not. Dr. Small says that \u201cthe brain is not designed to focus on several tasks at once.\u201d This results to our brains feeling more stressed when we multitask \u201cand we make more errors, which has the ultimate effect of making us less efficient.\u201d That small interruption you take just to check if you have any new messages on your phone can triple your chances of making a mistake when doing a task.\u00a0<\/p>\r\n\r\n\r\n\r\n

The stress multitasking gives us also triggers the release of hormones that interfere with short-term memory. A perfect example to this is when the phone rings while you\u2019re already talking to someone else and you pick it up, chances are, when you get back to your original conversation – you had already forgotten what you were saying.\u00a0<\/p>\r\n\r\n\r\n\r\n

Instead of trying to get through your entire to-do list all at once, work better and handle your tasks one by one. First and foremost, do not work while your phone is in arms length to distract you, even if it\u2019s on airplane mode. Dr. Small suggests that by scheduling specific times as to when to answer your emails will get the need of constantly checking your inbox for a new email to come in.\u00a0<\/p>\r\n\r\n\r\n\r\n

If using your email or checking social media is too tempting, you can opt for a time management program like Time Doctor or RescueTime in order to temporarily block access to certain websites.\u00a0<\/p>\r\n\r\n\r\n\r\n

Some people recommend a technique called batching, wherein you group similar tasks together which you can tackle at the same time period. \u201cSchedule a time each day for small administrative tasks\u2014ideally a time when you\u2019re low on energy, like mid-
afternoon,\u201d says time-management expert Laura Vanderkam. This will allow you to focus on heavier work loads at other times of the day – and you will be more efficient overall.\u00a0<\/p>\r\n\r\n\r\n\r\n

5. Eat for your brain\u00a0<\/h2>\r\n\r\n\r\n\r\n

Nutrition plays a big part with your day-to-day memory and focus by shaping your ability to retain more information. Here are our recommendations backed by Science:\u00a0<\/p>\r\n\r\n\r\n\r\n

Berries and beets<\/strong><\/p>\r\n\r\n\r\n\r\n

Berries are filled with anthocyanin and antioxidant compounds that can cross the blood-brain barrier. Everyday, free radicals are constantly forming in the brain, and if they are left to linger, \u201cthey act like rust, causing your neurons to age faster,\u201d says Lisa Mosconi, Ph.D., associate director of the Alzheimer\u2019s Prevention Clinic at Weill Cornell Medical College in New York City.\u00a0Berries grab these free radicals and act \u201clike police officers trapping the bad guys,\u201d says Mosconi.\u00a0<\/p>\r\n\r\n\r\n\r\n

Beets have a lot of nitrate, which becomes nitric oxide in the blood and enhances blood flow. The more blood that goes to your brain, the sharper you will be.\u00a0<\/p>\r\n\r\n\r\n\r\n

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WebMD<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Turmeric<\/strong><\/p>\r\n\r\n\r\n\r\n

This spice is an anti-inflammatory substance. In a previous study, people without dementia took 90 mg of Turmeric twice a day and showed better memory and attention.\u00a0<\/p>\r\n\r\n\r\n\r\n

\u201cCurcumin might be one reason why people who eat a lot of Indian food or spicy curries tend to perform better on cognitive tests than those who don\u2019t, and why rates of Alzheimer\u2019s are lower in India than in the U.S.,\u201d says Dr. Small, who led the study. Try to include Turmeric in your weekly diet or take a supplement.\u00a0<\/p>\r\n\r\n\r\n\r\n

Another thing to avoid when it comes to your daily diet is to: Try not to let yourself get hangry\u2014that cranky feeling that comes over you when you\u2019re ravenous (hungry + angry), sabotaging more than your mood. \u201cIf you go too long without eating, your\u00a0blood sugar<\/a>\u00a0levels drop, and that impairs your focus and decision-making,\u201d says Cleveland Clinic psychologist Susan Albers, Psy.D., author of\u00a0Hanger Management.<\/em>\u00a0<\/p>\r\n\r\n\r\n\r\n

When this happens, your brain will run on glucose or sugar and for that, you will need food intake. The time it takes for someone to get \u201changry\u201d differs for every person, so you should know your own limit and plan your meals ahead so you don\u2019t get hungry throughout the day. Snacking something with protein and healthy fats like nuts or protein bars will be the perfect solution to get your through a busy day.\u00a0<\/p>\r\n","protected":false},"excerpt":{"rendered":"

Have you experienced that moment gong out to dinner when you see a familiar face that calls out to you? This person clearly looks like they know you, and you know them too – in fact, you think you have known them for yers\u2026 But their name has just gone missing from your mind and […]<\/p>\n","protected":false},"author":7,"featured_media":1160,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[4],"tags":[193,16,192,194],"yoast_head":"\nWant To Improve Your Brain Memory? 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