Although excessive drinking can lead to memory loss, a new study has found that moderate drinking actually reduces the possibility of memory damage. According to a data analysis published in the Journal of Alzheimer's Disease, people who drink less than seven glasses a week are less likely to suffer from cognitive impairment than those who never drink or drink too much.
Secret: According to researchers' speculation, the anti-inflammatory properties of alcohol can improve people's memory, and people who drink moderately are also healthy in their lifestyles.
② Exercise before work.
Sports physiology research shows that exercise can increase the blood flow of the brain and make brain cells carry more oxygen and glucose as fuel for combustion. A study published in the Journal of Neurobiology of Learning and Memory shows that people remember new words 20% faster after intensive physical exercise compared with less intense physical exercise.
Secret: For white-collar workers with a large amount of mental work, they can dance sports before formal work, and those with good physical fitness can practice Taekwondo. This can not only relax muscles and bones, but also give full play to the memory function of the brain.
③ Moderate decompression
Researchers at the University of Edinburgh have found that excessive stress can lead to memory loss with age. Two receptors in the brain of the elderly respond to stress hormone (hydrocortisone), which leads to memory loss. One of the receptors will be activated by low levels of hydrocortisone, which will help to enhance memory.
However, if the level of stress hormone secretion is too high, another receptor will block the thinking process of the brain and damage memory.
Tips: Yoga, Pilates, meditation, Tai Chi and various low-intensity aerobic exercises (such as walking, jogging, cycling, mountain climbing, swimming, stair climbing, hiking, etc. ) all help to reduce stress.
④ Eat pasta for breakfast.
Not eating carbohydrates is easy to damage memory. A study by Tufts University in the United States found that people without carbohydrates in their diet showed deviations in memory-based work compared with those with carbohydrates in their diet. This is because brain cells need to convert carbohydrates into glucose and keep it at the peak to ensure normal memory function.
Secret: It is best to choose complex carbohydrates such as coarse grains for pasta, because they will be slowly absorbed by the human body and provide glucose for the human body slowly and continuously. A tortilla, a coarse grain bread, an omelet with chopped green onion, a cup of skim milk and a cup of berries are good choices for breakfast.
⑤ Write in different fonts.
A study published in Cognitive Journal shows that if you are used to using one font, please try to use a different font that is slightly difficult to recognize, which will help improve your long-term memory.
Tip: If you usually write regular script, you can use running script at this time; Those who usually use running script can use cursive script instead, as long as others can understand it.
⑥ surf the Internet for one hour every day.
The latest research conducted by UCLA scholars shows that spending an hour surfing the Internet every day to browse things that interest you (such as choosing vacation spots and buying fashionable clothes) can stimulate the frontal lobe of the brain and help improve short-term memory.
Dr Gary Small, the main author of this study, found that when people browse the Internet carefully, neural pathways involving decision-making, visual spatial intelligence and language ability will be fully activated.
Tip: browsing the web should be purposeful, and surfing the internet aimlessly will not have an activation effect.
⑦ Check the parking position occasionally.
If you always forget the parking position, it means that your short-term memory is out of order. Here's a little trick to help you. When you are ready to park your car and enter the mall for shopping or eating, park as far as possible, then stand in a suitable fixed position and scan the parking position with your eyes every once in a while for 30 seconds.
Tip: Don't underestimate this action. Researchers at Manchester City University found that this simple eye movement scanning method can improve the long-term memory of 10% and help people remember some important information.
Take part in aerobic exercise.
Last year, a study published in the journal Frontiers of Aging Neuroscience showed that the memory of adults over 50 would only improve after six weeks of aerobic exercise. This is because: compared with the participants in the control group, engaging in aerobic exercise will increase the resting cerebral blood flow in the central area of the anterior cingulate cortex, thus improving their memory function.
Pet-name ruby minus abdominal fat.
Abdominal fat can lead to Alzheimer's disease associated with memory loss. Previous studies have found that obese people are three times more likely to have memory loss than normal people. When there is too much abdominal fat, it is difficult for the liver to process these fats, and the liver will use peroxidase stored in other parts of the body (including the brain) to proliferate receptors.
Soon, this kind of protein is exhausted, which leads to the decline of people's memory and learning ability.
Attending to play puzzle games.
Although this kind of puzzle games may not improve intelligence, it is found that playing some specific puzzle games can improve the memory ability and problem-solving ability of the brain. This is because puzzle games can exercise working memory ability, which refers to the ability of a person's brain to take into account different ideas at the same time.
By practicing this skill, it will be quick and easy to recall things.
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Sleep quality
Many of our inspirations come from the morning after a deep sleep. Sleep can relieve brain fatigue, and at the same time make oxygen-containing compounds needed by the brain, so as to be fully prepared for thinking and memory after waking up. Moderate sleep provides material preparation for memory and creation, especially during rapid eye movement sleep, which has a positive role in promoting memory consolidation.
From June, 5438 to February, 2000, the American journal Nature-Neuroscience published a new discovery of Harvard Medical School: people who stay up late before exams can't remember what they need the next day. Researchers have found that people who have a good sleep after learning and practicing new things can remember more things the next day than those who stay up late after learning the same things.
Staying up late will damage your memory. Some people often stay up late or even study all night, but the effect is not high. If you don't get enough sleep, or take antidepressants that can reduce REM sleep, you will feel tired, dizzy, dizzy, and lose appetite, which will lead to poor alertness and bad mood and affect your memory.
A large number of facts have proved that getting enough sleep, staying awake and sleeping naturally are the most reliable and good ways to promote memory development for a long time. To get a deep and good sleep, it is best to avoid eating and drinking before going to bed, not to do strenuous exercise, not to read books for a long time, not to think too much before going to bed, and not to rely on sleeping pills.
Reference: Seven Small Ways to Improve Memory-People's Daily Online
Four Ways to Improve Memory-Interpersonal Network