Develop betterment in the factual of brain is known as improvement of memory. Improvement of memory is the process of strengthening one’s memory. Memory deficits, memory loss associated with age, and individuals trying to develop their own memory all contributed to studies into how best to help people improve their memory. Studies have also sought to decide what variables impact memory and comprehension.
Several various approaches have been used to boost memory, including cognitive preparation, psychopharmacology, diet, stress control, and exercise. Each approach has the potential to affect memory in that ways. Neuroimaging has also provided neurobiological data that confirms holistic ways in which memory can be enhanced.
Causes Of Memory Loss
Slips in recollection are aggravating, annoying, and worrisome at times. They will cause fears of looming dementia or Alzheimer’s disease if they appear more than they should. But certain treatable causes of forgetfulness do occur. There are popular causes of memory loss , including
1. Lack Of Sleep
The biggest unappreciated source of forgetfulness is maybe not having enough sleep. Very little restful sleep may also result in changes in mood and anxiety, which in turn lead to memory issues.
2. Medication
Memory may be affected by tranquillizers, opioids, some blood pressure pills, and other medications, usually by inducing sedation or uncertainty. That can make it hard to pay close attention to new content.
If you think a new drug is taking the pressure off your memory, speak to your doctor or pharmacist. There are typically alternatives available, as Cimetidine can be substituted by Lansoprazole or Esmoprazole.
3. Underactive Thyroid
Memory can be compromised by a faltering thyroid (as well as upsetting sleep and inducing depression, both of which can be sources of forgetfulness). If the thyroid is doing its job right, a quick blood test will say.
4. Alcohol Consumption
Drinking too much alcohol will, even after the effects of alcohol have worn off, mess with short-term memory. Though “too soon” differs from person to person, it is better to adhere to the recommendation of not more than two drinks for men per day and not more than one for women per day. 1.5 ounces (1 shot glass) of 80-proof spirits, 5 ounces of wine, or 12 ounces of beer is commonly described as one ■■■■■■■■■
5. Stress And Anxiety
Anything that makes it more difficult to focus and lock in new data and knowledge will lead to issues with memory. The bill is packed with tension and fear. Both can compete with concentration and block new memories or the retrieval of old ones from developing.
6. Depression
A stifling sadness, a lack of drive, and a reduction of pleasure in things that you usually enjoy are common signs of depression. Forgetfulness can also be a sign of, or a consequence of, depression.
It’s worth talking to the doctor if memory lapses are bugging you, to see if any reversible triggers are at the root of the problem. Something like having more sleep, modifying a prescription, or a programme to relieve stress might get your memory back on track.
FOODS TO BOOST UP MEMORY
Your brain is a huge deal, kind of. It’s in charge of keeping your heart racing and lungs breathing as the control core of your body and helping you to shift, feel and remember. That’s why maintaining the brain in optimum operating condition is a smart thing.
In maintaining the brain balanced, the foods you consume play a role and can strengthen particular mental functions, such as memory and attention.
1. Fatty Fish
Fatty fish is always at the top of the list as individuals speak about brain foods. Salmon, trout and sardines, both of which are rich sources of omega-3 fatty are included in this category of food.
Around 60 percent of your brain is composed of fat, and the omega-3 form is half that fat. In order to produce brain and nerve cells, the brain uses omega-3s and these fats are important for learning and memory. Omega 3-s also offers the brain a few extra advantages.
i. They can, for one thing, delay mental deterioration associated with age and help avoid Alzheimer’s disease.
ii. Not having enough omega-3s is correlated with learning impairments, as well as depression, on the flip side.
iii. Fish feeding appears to have positive health effects in general.
iv. One research showed that individuals who frequently ate fried or broiled fish had more grey matter in their brains. Much of the nerve cells that regulate decision making, memory and empathy are found in grey matter.
v. Overall, for brain wellbeing, fatty fish is an outstanding alternative.
2. Coffee
If the highlight of your morning is coffee, you’ll be delighted to know that it’s healthy for you. The brain is supported by two key ingredients of coffee: caffeine and antioxidants. A variety of beneficial effects on the brain are caused by caffeine in coffee, including:
i. Increased Alertness
By blocking adenosine, a chemical messenger that makes you tired, caffeine keeps the brain alert.
ii. Improved Mood
Some of the “feel-good” neurotransmitters, such as serotoninin, may even raise caffeine.
iii. Sharpened Concentration
One research showed that when participants consumed one big coffee in the morning or smaller amounts during the day, they were more effective in tasks involving attention.
In the long run, consuming coffee is often associated with a decreased risk of neurological disorders such as Parkinson’s and Alzheimer’s.
This may be at least partially due to the high concentration of antioxidants in coffee.
3. Blueberries
Blueberries, including those that are exclusively for your brain, have various health benefits.
i. Anthocyanins, a category of plant compounds with anti-inflammatory and antioxidant properties, are provided by blueberries and other intensely coloured berries .
ii. Antioxidants, factors which can lead to brain ageing and neurodegenerative disorders work against both oxidative stress and inflammation.
iii. Any of the antioxidants have been shown to accumulate in the brain in blueberries and help enhance brain cell connectivity.
iv. Animal testing has found that blueberries help boost memory and can also delay the deterioration of short-term memory.
v. Try spraying them or applying them to a smoothie on your breakfast cereal.
4. Turmeric
Turmeric has recently created a lot of buzz. A main ingredient in curry powder, this deep-yellow spice has a range of benefits for the brain. It has been shown that curcumin, the active ingredient in turmeric, crosses the blood-brain barrier, meaning it can ■■■■■■■■■ the brain directly and help the cells there. It is an effective antioxidant and anti-inflammatory compound consistent with the following brain advantages.
i. May Benefit Memory
In individuals with Alzheimer’s, curcumin can help improve memory. The amyloid plaques that are a characteristic of this disorder may also help remove them.
ii. Eases Depression
It increases serotonin and dopamine, both of which improve the mood. For six weeks, one study showed curcumin strengthened signs of depression almost as well as an antidepressant.
iii. Helps new brain cells grow
Curcumin enhances the neurotrophic factor derived from the brain, a form of growth hormone that helps expand brain cells. This can help slow age-related mental deterioration, but further research is needed.
5. Broccoli
Broccoli is filled with strong plant compounds, including antioxidants.
i. It is also very rich in vitamin K, offering in a 1-cup (91-gram) serving (27) more than 100% of the Recommended Daily Intake (RDI).
ii. To shape sphingolipids, a type of fat that is tightly packed into brain cells, this fat-soluble vitamin is essential.
iii. In older adults, a few studies have related a higher intake of vitamin K to improved memory.
iv. In addition to vitamin K, broccoli contains a variety of compounds that provide it with anti-inflammatory and antioxidant properties that can help protect the brain from harm.
6. Pumpkin Seeds
Pumpkin seeds contain powerful antioxidants which protect the body and brain from free radical damage. They are a perfect source of magnesium, iron, zinc and copper as well. For brain wellbeing, each of these nutrients is significant:
i. Zinc
For nerve signalling, this aspect is essential. Many neurological disorders have been related to zinc deficiency, including Alzheimer’s disease, depression and Parkinson’s disease.
ii. Magnesium
For learning and memory, magnesium is important. Many psychiatric disorders, including migraines, depression and seizures, are associated with low magnesium levels.
iii. Copper
To better regulate nerve impulses, the brain utilises copper. And there’s a greater chance of neurodegenerative diseases, including Alzheimer’s, when copper levels are out of whack.
iv. Iron
Brain fog and reduced brain control are also characterised by iron deficiency.
7. Green Tea
The caffeine in green tea, as is the case for coffee, improves brain activity. In reality, alertness, efficiency, memory and concentration have been found to be improved. Yet green tea also has other features that make it a drink that is brain-healthy.
One of them is L-theanine, an amino acid that can pass the blood-brain barrier and improve GABA neurotransmitter function, which helps to decrease fear and make you feel more comfortable.
i. The strength of alpha waves in the brain also increases with L-theanine, which makes you relax without getting sleepy.
ii. One study found that by counteracting the calming effects of caffeine, the L-theanine in green tea will help you relax.
iii. It is also high in polyphenols and antioxidants that can inhibit mental deterioration in the brain and decrease the likelihood of Alzheimer’s and Parkinson’s.
iv. Green tea has also been shown to boost memory.
EXERCISES TO BOOST UP MEMORY
There are some simple real-world exercises to sharpen your brain and improve memory, including
1. Drive a new route home
As basic as this exercise can seem, it activates the brain by taking a different route home. To navigate your way around, you are compelled to use more senses, which keeps your brain vigilant instead of driving around mindlessly or operating on common roads.
2. Repeat it loud
It’s important to resist ruts and boredom to keep the brain sharp, says Eagleman. Simple crossword puzzles and other word games such as scrabble, rearranging letters and creating as many words as possible, relaxing the brain and improving memory.
3. Play chess
Other brain-boosting, strategy games such as chess and checkers, don’t forget to play. Logic-based games with numbers like Sudoku will keep the brain fit as well.
4. Learn a Musical instrument
Begin to play a musical instrument. Studies suggest that it is helpful for the ageing mind to experience something fresh and complex over a longer period of time.
5. Learn a foreign language
Online or at the nearest education centre, engage in a foreign language course. It will help sharpen the brain and rejuvenate it.
6. Do chores with eyes closed
With your eyes closed, try to wash the dishes, arrange the laundry or take a shower. To get the job completed, this would cause the brain to use other neuronal pathways. Obviously, with your eyes closed, do not do something that will put anyone or yourself at risk.
GAMES TO IMPROVE MEMORY
There are some games of brain on application or websites to sharpen the brain and improve the memory, including:
1. Lumosity
One of the most developed brain conditioning and behavioural fitness services is Lumosity. To play three games a day, you can sign up for a free account, or select the premium programme for further deals. Any way , you can keep track of your performances and development.
The enjoyable brain conditioning and mental health sports, assessments, and exercises at Lumosity are validated by research. On the website, you can play them or download the free iOS and Android applications. Lumosity now has an app called Lumosity Mind for sleep and mindfulness.
2. Crosswords
Crosswords are a classic brain teacher, accessing from several levels of information not only spoken language but memory. There are several ways, both online and off, to ■■■■■■■ crossword puzzles.
If you have a local newspaper, there’s almost always a crossword for you. Or pick up a crossword book that is precisely suitable for your ability level and desires. Online or through free or cheap software, you can also find several choices for crossword puzzles. A Dial is available on the AARP website.
3. Elevate
To play Elevate 's 35 (and counting) different brain training games, which have a highly educational atmosphere, you’ll need to download an app. It is free (with in-app purchases) and there are tens of thousands of five-star ratings available on both iOS and Android models.
Reading , writing, listening, and math are the focus of Elevate 's play, and you can tailor your training to focus on whatever areas you want. You can chart your progress, as in most other brain games, and see if your abilities are improving.
4. Peak
Peak is another app-only option that offers brain games to help you concentrate on concentration , memory, problem-solving, mental endurance, and more cognitive functions (available for iOS and Android).
You may be inspired by watching how you do against other users if you are a competitive individual. The software is free to download, but more features are unlocked with an affordable membership.
5. Braingle
Braingle 's free website offers over 15,000 puzzles, challenges, and other brain teasers, as well as an online community of gamers, claiming to have the world’s largest selection of brain teasers.
To give your brain a super workout, you can also make your own puzzles. Braingle has a wide range of offerings, from optical illusions, cyphers and passwords, and quizzes for trivia.
CONCLUSION
Memory is the sum total of what we are remember and gives us the ability to learn and adopt from previous experiences as well as to build relationship. It is the ability to remember past experiences and the power of process of recalling to mind previously learnt facts, impression skills and habits. It can be sharpened with diet, exercises and treatment. But medication can have negative impacts on health so, natural ways should be adopt.