7 natural ways to improve memory

SKĐS - Forgetfulness isn't always an inevitable consequence of age. Many studies show that memory can be improved through lifestyle changes, from exercise and sleep to social activities and brain training.

1. Exercise every day.

CONTENT:

• 1. Exercise every day.
• 2. Regularly exercise your brain.
• 3. Make time for social relationships.
• 4. Organize your life.
• 5. Prioritize quality sleep to improve memory.
• 6. Choose foods that are good for the brain.
• 7. Effectively manage chronic diseases.

Regular physical activity not only improves overall health but also enhances memory and concentration.

Physical activity helps increase blood flow to the brain, thereby supporting the supply of oxygen and essential nutrients to nerve cells. As a result, memory, concentration, and information processing abilities can improve over time.

For most adults, the U.S. Department of Health and Human Services recommends maintaining at least 150 minutes of moderate aerobic activity per week—such as brisk walking—or 75 minutes of vigorous aerobic activity per week—such as jogging. Most importantly, consistency is key, and this activity should be distributed throughout the week. For busy individuals who don't have time for a full workout, shorter walks throughout the day can be incorporated.

Daily physical activity helps increase blood flow to the brain, improving memory.

2. Regularly exercise your brain.

Not only the body, but the brain also needs regular exercise to maintain cognitive function. Activities such as reading, solving crossword puzzles, playing brain games, learning a musical instrument, pursuing new hobbies, or participating in community activities can help stimulate the brain to work more actively. Some studies show that maintaining these activities can contribute to preserving cognitive function and reducing the risk of memory decline as age increases.

3. Make time for social relationships.

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Communicating and connecting with others not only brings joy but also helps reduce stress and depression, factors associated with memory decline. Therefore, maintaining relationships with family and friends or participating in community activities can benefit mental health and memory, especially for those who live alone.

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4. Organize your life.

A cluttered living environment or a lack of systematic information organization can increase forgetfulness. Recording important tasks, appointments, and work using a notebook, calendar, or electronic app is a simple way to keep track of information more effectively.

In addition, frequently used items such as keys, wallets, or glasses should be kept in a fixed location to minimize searching. Focusing on one task at a time, instead of multitasking, also helps the brain receive, retain, and remember information more effectively.

5. Prioritize quality sleep to improve memory.

Sleep deprivation or frequently interrupted sleep is linked to impaired memory. To maintain brain health and enhance memory, adults should aim for 7-9 hours of sleep per night. If snoring or other sleep problems are affecting your quality of rest, consult a healthcare professional for advice and assessment of the underlying cause.

6. Choose foods that are good for the brain.

Diet plays a crucial role in overall health and brain health in particular. A diet rich in fruits, vegetables, and whole grains is beneficial for the brain. Additionally, lean protein sources such as fish, legumes, and skinless poultry should be prioritized.

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Besides food, beverages also need attention. If consuming alcoholic drinks, it's important to maintain a reasonable level, as excessive drinking can lead to confusion and impair memory.

7. Effectively manage chronic diseases.

Chronic health conditions such as hypertension, diabetes, depression, hearing loss, or obesity can affect memory. Therefore, patients need to adhere to appropriate treatment and healthcare guidelines to help maintain cognitive function; they should also regularly discuss their medications with healthcare professionals, as some drugs can impact memory.

It's normal to occasionally forget some information, but if memory loss begins to affect daily activities, tends to worsen, or causes concern for loved ones, patients should proactively seek advice from a healthcare professional.

Source: https://suckhoedoisong.vn/7-cach-tu-nhien-cai-thien-tri-nho-169260602112844723.htm