Improving your memory can be as easy as enhancing your practice. A study conducted on older women with a mild cognitive impairment at the University of British Columbia found that aerobic exercise increases the size of the hippocampus, the area of the brain associated with memory. Another study involving older Italian adults found that walking or other moderate exercise reduced vascular dementia (which affects reasoning, judgment, planning, and memory) by about one-quarter as compared to their residential parts. How? Exercise increase blood flow to the brain, which is significantly impair in vascular dementia.
2. Get enough sleep.
Intuitively, we know that our brains work better when we get a good night’s rest, and scientific research from both adults and children confirms this. Two group of adolescent were test for declare recollection (withdrawal of truth): one group slept through the night. The other group did not sleep the night before the test. The group that slept through the night scored about 20 percent higher on the declared memory test than the sleep-deprived group. Studies have also shown that lack of sleep prevents adults from concentrating and retaining their ability to concentrate. In a study conducted by Israeli scientists, children’s performance on various memory and attention test were negatively affect by one hour less sleep than their peers.
A study published in the American Journal of Clinical Nutrition found that unhealthy adults have fewer memory and attention tests when they are dehydrated. Another study by the same researcher found that school children who were give water to drink in the afternoon perform better for memory and other classroom work.
4. Reduce stress.
People who are under constant stress increase improved cortisol levels and reduce high and high court level memory. Researchers at the University of Iowa have found that improved cortisol levels lead to gradual degeneration in the prefrontal cortex, the region of the brain that controls short-term memory. So, if you want to improve and maintain short-term memory, take some steps to control the stress of your life.
5. Eat a healthy diet.
Many studies confirm that children and adults who eat breakfast perform better in learning and memory tests. However, the type of food you eat can have a strong effect on your memory. For example, researchers at Harvard University found that women who ate at least one serving of blueberries. And strawberries twice had a lower rate of cognitive decline than those who did not. A study published in the journal Neurology analyzed the diets of 26,000 adults. And found that people with a healthy diet (including more fruits, vegetables and whole grains) were less likely to have cognitive impairment. The amazing thing is that what is good for the brain is also good for the body. Exercising, getting enough rest, staying hydrated, managing stress and eating a healthy diet will not only enhance your memory. But also your overall health and well-being.
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