Skin wrinkles, sagged body parts, weak and muffled voice, teeth gum recession……these all are the visible effects of Ageing. Nowadays, people take many precautions as well spend much money to encounter this visible effects; but what about invisible effects??? Yes…consideration of invisible effects is also very important. Memory loss or dementia is one of such invisible effects and of course thwarting of age-related memory problems is very important. As our body growing older, not only our body parts sag and wrinkle, the brain also shrinks & neural connections decelerate with ageing. This process starts in the age around 30s and it makes people not only frustrated but also lead to a social impairment, loss of enjoyment of life and loss of self-confidence, which can sometimes cause serious health issues and self-neglect. However, it is not a significant in every people.
Memory loss can also be caused by severe emotional trauma or an injury or any brain damage resulting from diseases, like Huntington’s and Alzheimer’s. Unusual forgetfulness is the main characteristic of memory problems. These memory problems create greater difficulty in learning new things as well slower the recalling of information. People find difficulties in remembering, where they place the car keys? What is the name of person they met recently? What is on their grocery list? These things may be happened occasionally with everyone. However, it is frequent with age-related memory problems and it should not be taken lightly.
To prevent age-related memory loss & for mental sharpness, several people try brain exercises, brain games like crossword puzzles, chess, brushing teeth, reading aloud, and computer games such as Posit Science and MindFit. While talking about prevention of memory loss, there are no assurances that the memory tricks will be useful. However, there are some steps that can be taken to help stop and prevent memory loss, and to keep brain younger, as suggested by the studies of the effects of aging on brain.
Brain boosting steps to prevent memory loss naturally
Maintain a Healthy Diet with Rainbow of Vegetables and Fruits
A healthy diet is good equally for our brain as it is for our heart. Experts suggest that people must focus on their diets and consume a diversity of vegetables and fruits, 5 to 7 servings every day ranging from tomatoes to blueberries to sweet potatoes to leafy greens. The antioxidants that are often found in vegetables and fruits help to restrain free-radical damage to cells. Try to add more foods in your diet that are high in Vitamin B complex or add their supplements, especially Vitamin B6 and Vitamin B12, because these both help in brain functions and protect against memory loss. As well, you can prefer low-fat protein sources like lean meat, fish and skinless poultry to prevent memory loss. Also consume more raw nuts and seeds, wheat germ oil and flaxseed oil as they all can improve brain functions, including memory. However, avoid Trans and Saturated fats to keep arteries clear. It is also countable that what you drink. Excess of alcohol or too little water can cause confusion and memory loss.
Stay Mentally Active
The physical activity maintains our body in shape, same way mentally stimulating activities assist to maintain our brain in shape, and conceivably stave off memory loss. You have to challenge your brain regularly to keep it sharp, as suggested by many experts. Mental gymnastics assist to conserve memory and some of the computer games do better than this reality of the benefits. Do brain exercises by playing crossword puzzles, chess, computer games like Posit Science & MindFit, and others. Challenge your brain by reading a newspaper’s section which you normally skip, learning to play a musical instrument, taking alternate routes while driving, volunteering at a community organization or local school etc.
Take Sufficient Healthy sleep
Cognitive performance, particularly memory, can be maximized by healthy sleep patterns. It is crucial that you get at least 7 hours of sleep every night to achieve maximum mental health. And of course, establishing and maintaining of a reliable sleep pattern and routine is also very important. Sleep is vital to refresh and relax our entire body, to lower the stress hormones levels, and factually to turn off our brain. There are some parts of sleep where memory gets stored. However, taking of prescript or over-the-counter sleeping medications can impair memory so be aware and prefer your doctor to know about the side effects of sleep medications, and even all drugs. As well, limit your alcohol consumption if you feel sleeping problems, because it can interrupt sleeping patterns. Additionally, evade doing energetic exercise in the evening.
Stay physically active
Exercise is one of the greatest activities that one can do for mind, to improve age-related memory, mood & learning problems. Only 10 minute exercise can change our mind. Exercise reduces stress that is a key deplete of brain energy, as well it improves overall health. It even assists people to sleep better and thus it enhances blood flow to all parts of your body and improves memory. Years of research had attested that an active lifestyle can decelerate the progress of neurodegenerative disease and boost the cognitive capacity and memory. Regular exercise helps to preserve cognitive and brain strength throughout the life. Aerobic exercise can brighten mental processes like remembering, focusing, planning, without getting nervous. Aerobic activity improves the brain chemicals’ intensity and protects nerve cells from harm, and even boosts the function of mitochondria to produce more energy for stimulating brain activity. Exercise also decreases the risk for high blood pressure, stroke, diabetes and high cholesterol, all of which can cause memory loss.
Focus and Avoid Multitasking
One of the leading causes of fail to recalling something is that people do not focus on. As our brain grows older, it finds more difficulty to do multiple things at once. So, limit interruption and do not attempt to do multiple things at once. Multitasking can become an obstacle to memorizing names, a recipe, or some information you just read. That is because the brain needs to encode information firstly before it can rescue the information as memory. And the brain can’t encode the information unless it pays attention and takes in the information.
Keep Learning New Things
Life-long active people who are excited to learn anything at any age will be less likely to memory loss. Learning a new hobby, keeping up with current affairs, reading regularly, learning new challenging games can all exercise the mind and thus assists to protect against memory loss.
You are more prone to not remembering things, if your notes are cluttered and your home is unruly. Make a note of appointments, tasks and other events in a calendar, electronic planner or special notebook. And even repeat every entry vocally after making a note of it to help strengthen it in your memory. Choose a certain place to put your keys, wallet and other essentials.
Socialize on a Regular Basis
Meeting or talking to other people regularly is very important. This type of social interaction assists to defend against stress and depression, both of which can lead to memory loss. Try to find chances to have a meeting with friends, loved ones and others, particularly if you live alone. Discuss new ideas and plans with others. When you are invited to attend an event or share a meal, go!
Beware with Alcohol Intake & Smoking Habits
Alcohol can kill brain cells; as well it can impair the concentration and memory. So, try to limit your alcohol consumption, especially at night as it can interrupt sleeping patterns. It may not look like that it will give much of a difference at the time, but eventually it can add up. It is mysterious either smoking directly weakens memory or it is just related to memory loss as it causes diseases that lead to memory loss, like hypertension and stroke. Smoking also harms the lungs and narrows the blood vessels directed to the brain, vacating it of oxygen and perhaps damaging neurons.