So, what can you do today to improve your memory and other cognitive functions? Here are four steps to a better brain! 1) Get regular aerobic exercise Simply put, aerobic exercise increases blood flow to the brain, which helps your brain create new neurons and improve neural connections. A study by the University of Maryland School of Public Health, published in July 2013, showed that people who increased their heart rate with daily moderate exercise “improved their memory performance and showed enhanced neural efficiency while engaged in memory retrieval tasks.” Try to incorporate just 30 minutes a day of moderate physical exercise – such as walking – for a significant impact on your brain health. 2) Eat smarter Not surprisingly, diet also plays an important role in brain health. Anti-oxidants and essential fatty acids (like Omega-3) help scavenge “free radicals” (atoms, molecules or ions with unpaired electrons) that attach inappropriately to tissue and damage it. Fruits, vegetables (especially cruciferous & dark leafy greens) and foods containing essential fatty acids (salmon, shrimp, sardines, eggs, walnuts and almonds, to name a few), are all memory-boosting foods and should make a regular appearance on your plate. Being overweight also seems to contribute to memory loss. Belly fat is particularly troublesome; it disrupts the blood-glucose balance, which in turn interferes with the proper functioning of the brain’s major memory centers. A study published in the March 26, 2008 edition of the medical journal Neurology showed that people who were overweight and had significant belly fat were 2.3 times more likely to develop dementia than normal weight individuals. 3) Play Games “Use it or lose it” is particularly relevant in the battle against memory loss. Whether it’s crossword puzzles, Sudoku, or even taking a class, your brain needs cognitive stimulation to maintain brain health and keep your neural connections healthy. 4) Meditate Meditation is neuro-regenerative. A study conducted by Massachusetts General Hospital in March, 2010, found that mindfulness meditation, over the short period of only 8 weeks, increased the amount of gray matter in regions of the brain involved in learning and memory, regulation of one’s emotions, and self-awareness. Bottom Line: You don’t need to be a bystander in the battle against memory loss. By following these simple tips, you’ll be taking some important steps toward optimizing your brain health, at any age! kaplanclinic/article/4-steps-better-brain/
Posted on: Fri, 08 Aug 2014 00:19:36 +0000
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