By the time we reach middle age about 50% of us are having impaired memory, say the experts. As we age it is harder to recall certainly events, a study involved asking to memorize a list of 75 words that were repeated five times, the average score of an 18-year-old is 54, the average score of a 45-year-old is 47 and the 65-year old is just 37. Those are some tips to keep a sharp memory.Keep your brain active:
By keeping your brain active you can literally make your brain grow. you are encouraging brain cells to make new connections, which allow the cells to communicate with one another increasing memory storage and preventing memory loss.
You can exercise your mind by doing a crossword puzzle, playing board games and reading. Try learning to do new stuff, such as playing a musical instrument, learning a foreign language or starting a hobby. The key is doing it regularly.
Just as physical exercises keeps your body strong, mental exercising keeps your mind sharp. And this will help your brain store and retrieve information more easily, no matter what age you are.
Keep your body active:
As we need physical exercise to keep our body in shape. We also need them to keep our brain in shape.
Exercises increases blood flow to all of our body, including the brain, and also makes you feel more energetic and alert. Cardiovascular exercises can help prevent memory loss. Brain scan studies is shown that the gray matter in older men brain who exercise regularly is in better shape than those who didn't exercise.
About 40 mins of Cardiovascular exercises a day is more than enough for you to get the benefits for the body and the mind, and remember not to overdo it.
Eat a healthy diet:
Eating a well-balanced diet will not only benefits our body, but it is very important for our brain and memory. Eat fruits and vegetables, such as berries, oranges, spinach, carrots, broccoli, tomatoes, cranberries, grapes, sweet potatoes, whole grains, low-fat protein sources and drink enough water.
Elements such as curcumin and B vitamins such as niacin and folic acid also helps reducing the risk of developing Alzheimer's disease.
Less stress:
Always keep your stress to a minimum. Chronic stress will make you feel depressed and anxious those feelings can interfere with the how the brain store memories.
Take a break to breathe deeply and relax, even for only a few minutes.
Focus:
The more senses you involve in learning something, the more of your brain will be alert when processing the memory. Limit distractions, don't try to do too many things at once. If you focus on the informations you get, it will be more likely to remember them easily later.
You're more likely to forget things if your stuff are cluttered. Try to keep a to-do list, and check off items you've already done.
