Stay mentally active
Read. Play games. Learn to play a musical instrument. Try a new hobby.
Regular exercise boosts the growth of brain cells and the production of neurotransmitters, enhancing memory. A mix of aerobic (cardio) and strength exercises is best. If you're not getting enough sleep, you might be harming your cognition and memory. Aim for seven to nine hours each night.
Exercise training enhances memory performance via neuroplastic alterations. Long-lasting moderate aerobic exercise is a more efficient neuroprotective modality. Exercise-induced memory improvement might be mediated via neurotrophic factors, and exerkines.
You can increase your working memory capacity by grouping items together. A telephone number is typically 10 digits long, but we often break the number into three groups (555-555-5555), allowing us to use only three working memory slots to remember 10 digits.
For older adults, a lack of exercise may put their risk of developing dementia on par with that of adults who are genetically predisposed to the disease. This is the conclusion of a new study published in the Journal of Alzheimer's Disease.
Many people worry about becoming forgetful. They think forgetfulness is the first sign of Alzheimer's disease. But not all people with memory problems have Alzheimer's. Other causes for memory problems can include aging, medical conditions, emotional problems, mild cognitive impairment, or another type of dementia.
Exercise More
You can add short-term memory to the list of things exercise can improve. Research shows running on a treadmill for 30 minutes once a day for 10 days can improve short-term memory. Exercise has also been shown to boost working memory and complex object recognition memory.
Introduction: The five-word test (5WT) is a serial verbal memory test with semantic cuing. It is proposed to rapidly evaluate memory of aging people and has previously shown its sensitivity and its specificity in identifying patients with AD.
Fruits. Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer's.
Tips for dealing with forgetfulness
Follow a daily routine. Plan tasks, make to-do lists, and use memory tools such as calendars and notes. Put your wallet or purse, keys, phone, and glasses in the same place each day. Stay involved in activities that can help both the mind and body.
A 30-minute daily walk is one of the best things you can do for your body, including your brain. "Physical exercise has the best evidence for preserving memory and mental function with aging," says R. Scott Turner, MD, PhD, director of the Memory Disorders Program at Georgetown University Medical Center.
Several studies looking at the effect of aerobic exercise (exercise that increases your heart rate) in middle-aged or older adults have reported improvements in thinking and memory, and reduced rates of dementia.
Forgetfulness can arise from stress, depression, lack of sleep or thyroid problems. Other causes include side effects from certain medicines, an unhealthy diet or not having enough fluids in your body (dehydration). Taking care of these underlying causes may help resolve your memory problems.
Poor working memory can also be associated with other learning and attention issues like ADHD (Attention Deficit Hyperactivity Disorder) or Dyslexia. It can also result from injuries or trauma to the brain, although this is usually temporary. Poor working memory can sometimes look like bad behavior.
If a child has difficulties with working memory difficulties they might: Have difficulty organising/completing a task with multiple steps (i.e. they often stop, or they lose their place). Miss details in instructions and fail to keep track of where they are up to with demanding activities.