Avoid Dementia, Here Are 6 Ways to Improve Memory

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JAKARTA - Everyone must have moments of forgetfulness at one time. This can happen due to many factors ranging from lack of concentration, being busy, or age factors. Although this is a normal condition, forgetting something can sometimes be frustrating. This is why, ways to improve memory are important to train memory. Ways to improve memory can help increase memory capacity and brain function.

There are many ways to improve memory that can be done. Starting from training the brain to paying attention to diet, these ways to improve memory are worth trying. You can do these ways to improve memory every day, according to WebMD, Monday, November 4.

Consume Vitamin

You need certain nutrients to keep your memory functioning properly. While you can get what you need through food, supplements can help if you have a deficiency. Research shows that low levels of vitamin D are associated with an increased risk of dementia. Higher levels of vitamin K in the brain are associated with a 17 percent to 20 percent lower risk of dementia. Taking B vitamins may slow cognitive decline. Always consult your doctor before taking any supplements.

Train Your Brain

The brain needs exercise just like muscles. Scientists believe mental exercise activates processes that help maintain brain cells and keep them communicating with each other. Spend time engaging your mind with activities that keep it working well, such as crossword puzzles, reading, playing games, or playing a musical instrument. Research shows that crossword puzzles help keep your mind sharp, even if you start the habit later in life.

Choose Brain-Boosting Foods

Ever heard of “eating the rainbow?” Research suggests that eating foods rich in flavonoids, the natural chemicals in fruits and vegetables that give them their bright colors, can help you think and remember more clearly. Researchers found that people with higher daily flavonoid intakes were up to 19 percent less likely to have problems with memory and thinking, compared to those with lower flavonoid intakes.

Favorite flavonoid-rich foods include strawberries, blueberries, bell peppers, celery, apples, bananas, oranges, and grapefruit. No matter which colorful fruits and vegetables you choose, aim to eat five a day to get the most benefits.

Learn New Things

Even if your job or hobby is already mentally active, your brain will benefit from learning new skills. The brain has less plasticity as we age, which means it has a harder time learning new things. When you do activities you’ve never done before, you help train your brain to keep learning and build up reserves for later. Don’t overwhelm yourself, though. Pick one activity to learn and stick with it.

Move Your Body Often

It’s no secret that your body relies on regular exercise for good cardiovascular and emotional health. But your brain also gets a boost when you make physical activity a regular part of your life. Studies show that adults with high levels of fitness are 88 percent less likely to develop dementia than those with moderate levels of fitness, and delay the onset of dementia by up to 11 years. In fact, the part of your brain that controls your thinking and memory is larger in people who exercise than in those who don’t. Exercise can also improve sleep and reduce stress, both of which can improve memory. There’s no one perfect exercise for improving memory, but aim for a combination of aerobic exercise like walking, swimming, or cycling, and strength training with resistance bands. The key is to be consistent and do something you enjoy so you want to do it.

Have a Social Calendar

Regularly spending time with friends or family and being active in your community are important ways to maintain social connections and avoid isolation. A study by the National Institute on Aging found that social isolation is associated with a 50 percent increased risk of dementia.

An easy way to increase your connections is to think about the things you already do and add friends. If you take a daily walk, find a walking buddy. If you love to read, get a few friends together to form a book group. Volunteering is also a mutually beneficial way to connect with others. Use the skills you have and fill a need while reaping the benefits for your brain.