The human brain is definitely something amazing, as you can check from this previous post. Our memories shaped us the way we are, how we came to be and also allow us have a glimpse into our personal future. Here are some great tips to preserve and improve this special treasure of ours.
#5 Have A Healthy And Selective Diet
You can have a lot of benefits just by maintaining a healthy diet, and your brain definitely gets some advantage on that. Many researchers have shown that eating foods with a mix of fat is good for your long-term memory, including lean meat from fishes like mackerel, sardine, and salmon. You can find Omega 3 fatty acids on Oily Fish, which plays a big role in boosting the nervous system and the development of brain cells.
There are different types of fruits and vegetables that are rich in antioxidants, like spinach and blueberries to mention a few. Nuts also have a great influence on a healthy diet, so you better include these too. The B vitamins are considered great brain enhancers, as they help in the production of neurotransmitters, which very good for your memory. You can easily obtain those from fish and chicken meat, and also from eggs, liver and beef, so remember to add foods like these on your diet as well.
It is already proven that meditation is really helpful for your health and well-being in general. Meditate early in the morning to enhance your memory and start your day fresh and focused. If you still don’t practice meditation but there is nothing stopping you from trying, go ahead and take 10 to 15 minutes a couple of times a week to get started and see how it goes.
Meditation also improves your concentration and helps you to store and keep track of the daily information more clearly. You can improve these abilities with time, and soon you will see how better you can handle the information overload from the stress of a busy life. Breathing exercises are an important part of meditation practices, as they help you to balance and regulate the oxygen levels in the brain.
#3 Learn New And Challenging Things
Learning new things is probably the best way to exercise your brain and keep it in shape. You can try anything, like taking a course, mastering a certain game or reading a book. As long as you’re driving your brain to constant and ever-improving activities to learn new and challenging things, you will be able to keep the neural processing in action and maintain your memory in excellent conditions. The stimulation of cognitive functioning and development are responsible for the most part of the flexibility and plasticity of our brain.
Such activities assist the brain to adapt and expand its capacity in different aspects and avoid the memory decline. There is no such thing as a rusty or old brain, as long as you keep it active and working, by delivering new and consistent information to process. These kinds of exercises stimulate the neurological system, protecting against memory loss and reducing the risks of dementia like Alzheimer’s disease.
Exercising is really good for the brain, as research have shown through readings during such activities. That’s because of the increasing blood flow, oxygen circulation, and nutrient transportation to the brain. Regular exercises also improve your spatial memory and cognitive capacity, and this can be of great advantage when studying and dealing with a high amount of information. All of this contribute to a stronger working memory.
Daily exercises bring great benefits as a whole, so consider doing at least 20 minutes of walk or something good enough to keep both body and mind in shape. You can also switch or alternate a walking exercise to something more intense, like running, weight lifting and martial arts. Besides boosting your memory, it also strengthens the neural connections and can increase the brain processing to an optimal level.
#1 Get More Sleep
I can’t emphasize this enough: YOU NEED TO HAVE A GOOD NIGHT OF SLEEP TO MAINTAIN YOUR BRAIN FUNCTIONING EFFICIENTLY AND IN GOOD HEALTH. There is no magic number for hours of sleep, but 7 to 8 is a good range for most people. If you are routinely sleeping less than 6 hours a day, I highly recommend you to take better care of your health and review your daily routines and activities. Having a good sleep not only affects your memory retention, it also helps you “recharge your batteries”, providing an optimal body functioning and renewing the brain for a better performance the next day.
The thing is, sleep time is essential for memory consolidation, which directly influences the learning process and effective memorization, eventually helping you to learn faster and recall the information for a test that you learned in the previous ours or even days. You can’t simply assume you’re a short sleeper and that little sleep time won’t affect you, as it definitely has a negative impact on your concentration and cognitive abilities during working hours, and an irreversible brain damage on some recurring or persistent cases can’t be discarded.
The future looks promising when it comes to improving our memory and understanding how it works. If you want to look into more details about this and other marvelous feats of our brain, please check the book “The Future of the Mind” by Michio Kaku and be fascinated for what is yet to come.
photo credit: Exercise Plays Vital Role Maintaining Brain Health via Flickr