By Layla Isla
Although cognitive decline comes with age, improving your memory through food, exercise, and specific techniques like meditation is possible. Try the following simple methods to boost your cognitive function:
Play brain games
Playing brain games is an excellent method to exercise your cognitive abilities while improving your memory. Tetris, word-recall games, crossword puzzles, and even memory-training mobile apps are all effective memory boosters. According to a study with 42 persons with mild cognitive impairment, playing games on a brain-training app for 8 hours per week for four weeks helped participants perform better on memory tests.
Another study, including 4,715 participants, revealed that when they completed a 15-minute online brain-training program five days a week, their short-term memory, working memory, focus, and problem-solving skills dramatically improved compared to a control group. Additionally, studies have indicated that playing brain-training games can lower a person’s risk of developing dementia.
Consider curcumin
Turmeric root contains significant amounts of the chemical component curcumin. It belongs to the class of substances known as polyphenols. It has strong anti-inflammatory effects on the body and is a potent antioxidant. Some of the best supplements for memory contain curcumin as one of the ingredients, and here is why.
According to studies, curcumin lessens amyloid plaque production in the brain as well as oxidative damage and inflammation. These build upon neurons and result in cell and tissue death, which impairs memory. The development of amyloid plaques may contribute to the development of Alzheimer’s disease.
Although additional human research is required to determine how curcumin affects memory, some studies indicate it may help improve memory and delay cognitive aging.
Check your vitamin D levels.
Reduced cognitive function is one of the health problems associated with low vitamin D levels. According to a study that tracked 318 older persons for five years, those less than 20 nanograms per milliliter (ng/mL) of vitamin D blood levels lost their memory and other cognitive abilities more quickly than those with normal vitamin D levels.
A higher risk of dementia development has also been associated with low vitamin D levels. Those with darker complexion and those who live in colder areas are more likely to suffer from vitamin D deficiency. To determine whether you require a vitamin D supplement, talk to your doctor about undergoing a blood test.
Include cocoa in your diet.
Cocoa is tasty and healthy, offering a significant amount of flavonoids, a potent class of antioxidants. According to research, flavonoids are very good for the brain. They might aid in promoting the development of blood vessels and neurons and boosting blood flow in areas of the brain associated with memory.
According to a study of 30 healthy individuals, those who took dark chocolate with 720 mg of cocoa flavonoids had superior memories than those who ate white chocolate without antioxidants. Choose dark chocolate with a cocoa concentration of 70% cacao or higher to benefit the most from it. That will make it more likely to have higher concentrations of antioxidants like flavonoids.
Generally, you should try incorporating these science-backed practices into your routine to boost your memory and overall health.
