You’ve likely seen the commercials for all those memory supplements, especially if you’re retired and watch daytime TV where you’re bombarded with targeted advertising. They know who’s watching during the day. You’ve no doubt also heard that, as you age, you lose brain cells. That’s got to be why your memory isn’t as sharp as it once was, right? Well, as it turns out, research has determined that you’re still making new brain cells. You just need to train them to work properly, exercise them, and feed them what they crave. While those memory supplements may be effective, you can retain, and perhaps even sharpen, your memory using natural methods along with a few tips and tricks. You’ll also improve your overall health in the process.
Properly feeding your brain (and the rest of you)
Generally, healthy eating habits will naturally provide you with more of the vitamins and beneficial omega-3 fatty acids your body needs. While your brain benefits from a healthy diet, making sure certain foods are included will provide additional brain support. Those foods include salmon and other cold-water varieties of fish, blueberries, some cooking oils, and green leafy vegetables, especially spinach.
Blueberries are truly a superfood. Oxidizing free radicals attack your cells throughout your lifetime. This can damage cell membranes and proteins. It can even affect cell DNA, causing mutation. Mutated cells can become cancerous. In fact, a number of age-related illnesses can be tied to damage caused by oxidizing free radicals. Blueberries are a top source of antioxidants that neutralize these free radicals.
Eating salmon and other fish native to cold water environments, including tuna and sardines, boosts your omega-3 intake. Your brain needs these fatty acids to function properly. Spinach and other green leafy vegetable varieties are also great sources of omega-3 fatty acids, as are canola, flaxseed, and olive oils.
An additional benefit of eating leafy green vegetables is that they, like blueberries, provide antioxidants in the form of vitamins E, C, and folic acid (vitamin B).
Exercise your body
Blood flow supplies your brain with the oxygen and nutrients it requires to function. It stands to reason that, if blood flow to the brain is reduced, brain function declines. This can lead to memory problems. The solution is obvious – maintain, or better yet increase, the flow of blood.
The general tendency is to become less active as you age. Depending on your physical condition and any health issues you may have, it might be wise to consult with your doctor before beginning a workout routine. But moving more, regardless of how strenuous the workout, will help to some degree if it raises your heart rate.
How much does exercise help brain performance? A report issued in May of 2020 by University of Texas Southwestern Medical Center describes a year-long program wherein half of 30 study participants 60 years of age and older engaged in aerobic exercise and the remaining half participated in a program of stretching exercises only. Those who engaging in stretching only showed minimal memory improvement while the 15 who increased blood flow through aerobic exercise improved some memory test scores by 47%. You can read the full report at utsouthwestern.edu/newsroom/articles/year-2020/exercise-improves-memory-boosts-blood-flow-to-brain.html
Exercise your brain
One of the very best ways to naturally maintain or improve brain function is to never stop reading and learning. Find topics that interest you and do some research. Word puzzles and brain teasers also give your brain a workout.
Get out of your silo
One of the worst things you can do for your brain is to live in a silo. Yes, getting out and about can be challenging, especially these days. But human interaction keeps your mind sharp. Communicating with others stimulates brain activity. Perhaps you should consider interacting with groups of your peers online. Or maybe you could kill two birds with one stone. Look into getting a stationary bike or treadmill that comes with an online trainer.
Give it a rest
Now that you’ve exercised your brain and body and eaten healthy meals, the only thing left to do is get a good night’s sleep. If you’ve never heard the term, “memory consolidation” refers to the process of stabilizing the things you commit to memory every day. It’s how your brain creates long-term memories and it primarily occurs while you sleep. That means sleep deprivation equates to memory deprivation. And, when you go through the day in a state of drowsiness, you find it difficult to pay attention to what’s going on around you and remember what you observe and learn. So not only are you not converting short-term into long-term memories, you’re not making as many short-term memories to convert. Get some quality sleep!
A video resource for you
Remember The Old Farmer’s Almanac? Over the years, they’ve published some information about memory and natural ways to preserve it. There is a short video on the subject that you can watch on their website at almanac.com/video/memory-tricks. The video provides a few more helpful memory improvement tips. They include exercising your brain by changing the way you brush your teeth and hair and learning to find the right key without looking. That should raise your level of curiosity. The video also includes more information about healthy foods.
In conclusion…
You may not need any of those over-the-counter memory supplements to improve your memory and general brain performance. Give these simple, natural recommendations a try, but don’t get too impatient. These things take time. Still, the potential for achieving a 47% improvement by participating in a twelve month aerobic exercise program is significant. Imagine what you could accomplish using all of these recommendations.