Dr. Di Bola "Memory is considered as the advanced executive function of the brain. In order to have a good memory, your brain needs to keep a good brain health. Many aspects of health will affect the brain and memory function.
Although there is no guaranteed way to prevent memory loss, there are some ways to keep your brain healthy. Here are six kinds.
A very important aspect of brain health and function is diet. More and more evidences show that brain diet-the combination of Mediterranean diet and DASH diet-can help prevent Alzheimer's disease and reduce the risk of cardiovascular disease. "
A study published in the journal Alzheimer's Disease and Dementia found that thinking diet reduced the risk of Alzheimer's Harmo's disease by 53%.
Mind diet (super body diet). Its advantage is that it can keep the brain young. The brain is 7.5 years younger.
Eat more green leafy vegetables, at least one non-green leafy vegetable, and eat berry fruits and almonds or walnuts at least twice a week. Miscellaneous grains and beans account for more than one third of the staple food. You can choose whole wheat food. Eat fish at least once a week. Eat poultry and beans at least twice a week. Red meat: up to four servings of butter and margarine per week: up to one spoonful of cheese per day: up to one dessert per week: up to five servings of fried food and fast food per week: up to one serving per week.
Practice meditation. It is important to do something to relax your brain. "People with good mental health usually have better memory and cognitive thinking ability than those with poor mental health," Dr. Li said.
Meditation can help the brain to relieve stress, slow down the aging process of the brain and support the processing function. A review published in the Annals of the New York Academy of Sciences found that various meditation techniques may offset the age-related cognitive decline.
Drink more water. Dehydration is harmful to your short-term memory, mood, attention and psychological performance. Water is an essential nutrient, accounting for nearly two-thirds of the body. It is necessary for all aspects of body functions, including temperature regulation and oxygen distribution. According to the National Institutes of Health, the brain needs enough water to function properly.
A meta-analysis of 33 studies published in Sports and Sports Medicine and Science found that dehydration resulted in a 2% weight loss, which was related to the significant deterioration of cognitive ability. Drink up!
Exercise. Dr. Li explained that people who often take part in exercise often have better brain function than those who don't.
"Exercise has enhanced the development of a new neuronal connection-neuroplasticity. It also increases the level of BDNF, which is especially important for the growth and organization of new brain connections in the elderly.
Cycling is one of the best exercises, which will increase the activity of hippocampus, which is related to remembering events and facts and creating new memories.
Have a good sleep. Experts believe that sleeping for seven to eight hours every night is very important for brain health. New research shows that interrupted rapid eye movement (REM) sleep can interfere with the area of the brain responsible for processing night memories.
Improve the quantity and quality of sleep:
Improve intestinal flora. If you want to improve your memory, the doctor suggests improving the intestinal flora. "We now know that there are complex interactions between trillions of bacteria in the intestine and brain neurons. Changing the microbial community may improve the brain's ability to develop and learn.
Methods for maintaining the health and balance of intestinal bacteria include:
Brain exercise is very important to prevent memory loss and keep your mind sharp. All kinds of exercises can stimulate and help maintain the function of the brain. For example, solving problems, remembering and recalling are all good. Crossword puzzles, Sudoku, puzzles, memory games and learning a second language can improve brain function at any age.