The human brain shrinks at a rate of about 5% every 10 years after the age of 40, and this can have a significant impact on memory and concentration, and some lifestyle factors have a greater influence than your genes on the development or not memory-related diseases In this report, we learn About 7 tips forMnemonics and battling dementia, according to CNBC.
7 rules to strengthen memory and fight dementia
1. Keep your blood pressure and cholesterol levels under control
Your heart beats about 115,000 times a day, and with each beat it sends about 20% of the oxygen in your body to the brain. High blood pressure can weaken the heart muscle, which is a leading cause of strokes. Ideally, it shouldn’t increase Blood pressure is less than 120/80. Cholesterol is also essential for brain and nervous system health. The American Heart Association recommends measuring cholesterol levels every 4 to 6 years.
2. Manage your sugar levels
Blood sugar is the brain’s main fuel, but too much can damage blood vessels and tissue, leading to premature aging and cardiovascular disease.
3. Sleep well
Studies show that people with untreated sleep apnea increase their risk of memory loss an average of 10 years earlier than the general population.
For most people, a healthy brain needs between seven and nine hours of sleep each night.
Tips To Improve Sleep Memory And Boost Immunity:
Maintain regular times for going to sleep and waking up.
Turn off devices an hour before bed.
Do something relaxing before bed, like listening to soft music or doing breathing exercises.
Go outside and get some natural sunlight as soon as you can after waking up.
4. Follow a nutritious diet
Fatty fish like salmon
avocado
Peanuts
Mulberry
Cruciferous vegetables such as watercress, broccoli and cabbage
5. Don’t smoke
Smokers have a 30% higher risk of dementia than non-smokers and also put those around them at risk: secondhand smoke contains 7,000 chemicals, and at least 70 of them can cause cancer.
It is the residue of cigarette smoke that creates the telltale odor on clothing or in a room. This residue alone can emit toxic chemicals to the brain.
6. Make social connections
In a recent study, people over the age of 55 who regularly attended other social events were less likely to have memory loss, but it wasn’t because of what they ate, but rather because of frequent social contact.
To reduce isolation and loneliness, you can also boost brain chemicals like serotonin and endorphins by performing small acts of kindness:
Wish well for others.
Compliment him without expecting anything in return.
Make a phone call to someone you don’t normally communicate with.
7. Constantly learn new skills
Keeping a strong memory isn’t just about brain games like sudoku and crossword puzzles.
Learning skills and information acquisition are more effective ways to make new connections in the brain.
The more connections you make, the more likely it is to preserve and improve your memory.
When you think about learning something new, treat it as you would fitness training: train different muscles on different days. The same goes for the brain.
