Memory Tips to Remember
Tips to Remember
Spring fever may have your head spinning circles with so many things to get accomplished while the weather is finally cooperating! In order to be sure you keep your memory sharp, take some of these tips and incorporate them into your daily routine to make the most of this season.
Exercise gives your memory a boost
Strength training takes a great deal of focus while having to maintain proper form and concentrate on breathing. Researchers have shown that the more often you perform strength training, the more likely you are to be able to avoid distractions in your daily life. A cardio workout requires you to involve long and constant effort which can improve your ability to carry out several tasks for long periods of time.
Dancing has been shown to stimulate as wide a variety of brain systems. It requires coordination and organization as well as planning and judgment. Dancing requires you to position different parts of your body simultaneously which leads to a great deal of mental stimulation.
Eggs contain B vitamins, which enable nerve cells to burn glucose, your brain's major energy source. They also contain antioxidants, which protect neurons against damage. Finally, they contain omega-3 fatty acids, which keep nerve cells firing at optimal speed.
Multitasking can actually damage your memory. Taking on one task at a time, then change the task every hour will help improve your recall. "Switching from one project to the next will engage different areas of the brain, keeping you mentally alert," says Gary Small, M.D., director of the UCLA Center on Aging and the Semel Institute Memory Research Center and the author of The Longevity Bible.
A recent study found that people who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer's disease than those who drank less. The high levels of antioxidants found in fruits and vegetable may protect brain cells from the damage that may be caused by the disease, says study author Amy Borenstein, Ph.D. Eight six-ounce glasses of water a day will do you good, too. "Your brain is 80 percent water, and if it's not hydrated, your neurons can't perform properly," says Dr. Borenstein.
Seven hours of sleep is recommended for good memory recall. Sleep may help memories lodge themselves in your brain. It is thought that the brain gathers disparate pieces of information and weaves them into a coherent whole while you're asleep.
Spice it up
Rosemary contains carnosic acid which has been shown to reduce stroke risk in mice by 40 percent, according to a study published in the Journal of Neurochemistry. It can also protect against degenerative diseases like Alzheimer's and the general effects of aging. Other “mind spices,” include cinnamon, turmeric, basil, oregano, thyme, and sage.
Megan Williams PT, DPT is a physical therapist at North Pocono ProCare Physical Therapy. To contact Megan you may call (570) 842-8191 or e-mail her at firstname.lastname@example.org.