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For example, a study of people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life Summary Exercise brings incredible benefits for your whole body, including your brain.
Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.
Consuming a diet rich in anti-inflammatory foods may help improve your memory. Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals.
You can consume antioxidants in foods like fruits, vegetables and teas. A recent review of nine studies with more than 31, people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods Berries are particularly high in antioxidants like flavonoids and anthocyanins.
Eating them may be an excellent way to prevent memory loss. One study of more than 16, women demonstrated that those who consumed the most blueberries and strawberries had slower rates of cognitive decline and memory loss than women who ate fewer berries Summary Anti-inflammatory foods are great for your brain, especially berries and other foods that are high in antioxidants.
Curcumin is a compound found in high concentrations in turmeric root. Multiple animal studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques.
These accumulate on neurons and cause cell and tissue death, leading to memory loss Though more human studies are needed on the effects of curcumin on memory, animal studies suggest it may be effective at boosting memory and preventing cognitive decline 39 , Summary Curcumin is a potent antioxidant.
Animal studies have shown it reduces inflammation and amyloid plaques in the brain. However, more research in humans is needed. Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids.
Research suggests flavonoids are particularly beneficial to the brain. They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.
A study of 30 healthy people found that those who consumed dark chocolate containing mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids That will help ensure it contains larger amounts of antioxidants like flavonoids.
Summary Cocoa is high in antioxidants that may help improve memory performance. There are many fun, simple and even delicious ways to improve your memory.
Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of added sugar in your diet are all excellent techniques.
Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition.
When your throat chakra is blocked or misaligned, you may have issues with creativity and communication. Throat chakra problems can also lead to….
They can suggest alternative therapies for your…. Burning a candle releases chemicals, but can they pose a danger to your health? Here's what the science says about which candles are healthiest.