May 04, 2022 20:00:00

6 small habits that boost your memory, such as 'drinking water'

Everyone experiences a little forgetfulness, such as forgetting where to put the key or remote control, or the name of a person does not appear at once. Live Science, a science news site, has put together a relatively simple lifestyle that you can do to prevent such forgetfulness and improve your memory.

How to improve your memory | Live Science

https://www.livescience.com/how-to-improve-your-memory

◆ 1: Healthy eating habits
It has been found that a healthy diet also helps improve memory. For example, a 2016 study investigating the relationship between the MIND diet and Alzheimer's disease, designed with brain health in mind, showed that the MIND diet reduced the risk of Alzheimer's disease by 53%. thing.

The MIND diet is a diet that combines the

DASH diet , which is a diet to prevent high blood pressure, and the Mediterranean diet. At the center, we actively incorporate ingredients such as green leafy vegetables, berries, nuts, beans, fish, and olive oil into our diet.

◆ 2: Meditation
Meditation has the effect of relieving stress and delaying brain aging. A 2014 study , which analyzed 12 references to cognitive function and meditation, found that various meditation techniques, such as meditation while listening to classical music, Zen, and yoga, may offset age-related cognitive decline. I know there is.

◆ 3: Drink water often
Lack of water, an important substance for all physical functions, not only makes you sick, but also affects the performance of cognitive functions such as short-term memory and attention. For example, according to a 2018 study that meta-analyzed 33 studies on dehydration and cognitive function, even dehydration, which reduces body weight by 2%, showed a significant deterioration in cognitive function.

◆ 4: Move your body
As research shows that exercise activates the memory area of the brain and that exercise improves the brain of patients with Alzheimer's disease, physical activity also has a great effect on brain function. ..

A 2018 study investigating the effects of mild exercise on memory reported that a 10-minute period of very light exercise activated the dentate gyrus in the hippocampus , which controls memory.

◆ 5: Sleep well
Experts suggest that 7-8 hours of sleep a day, which is often recommended as sleep time, is essential for brain health. In addition, a 2019 study that measured brain waves during sleep reported that `` the reactivity of the amygdala , which is the area of the brain that processes memory, deteriorated all night with a single interruption of REM sleep '' etc. , Not only sleep time but also sleep quality is important.

Here's how to improve your sleep quality:
・ Wake up at a fixed time every day.
・ Refrain from using smartphones and PCs from 1 hour before going to bed.
・ Exercise during the day.
・ Avoid caffeinated drinks, alcohol and heavy meals before going to bed.
・ Relax by reading a book or listening to relaxing music before going to bed.

◆ 6: Prepare the intestinal environment
The intestine has such a great influence on brain activity that it is called the 'second brain', and in a 2021 study examining the relationship between sugar intake and memory, intestinal bacteria have a great influence on cognitive function. It has been suggested.

It turns out that if you consume too much sugar when you are young, the memory function of the brain will be adversely affected, the key is 'intestinal bacteria' --GIGAZINE

The dietary habits that improve the intestinal environment are as follows.
・ Sufficient prebiotic foods rich in dietary fiber such as fruits, vegetables and whole grains. We also know that eating prebiotic foods can improve sleep quality .
・ Eat fermented foods such as sauerkraut, kimchi, and kombucha , that is, probiotic foods .
-Avoid highly processed and refined carbohydrates and high-sugar foods.

◆ Others
From the perspective of stimulating the brain and maintaining its function, various games that require memory and problem-solving skills, such as crossword puzzles, sudoku, jigsaw puzzles, card games such as nerve weakness, and video games, are effective. .. For example, studies have shown that playing board games prevents cognitive decline.

Outside of games, learning a second foreign language has been shown to improve brain performance and continue to be effective in old age.

Why is it said that 'speaking two languages' makes your head spin faster and keeps your brain young? --GIGAZINE