Making healthy lifestyle choices can protect your memory and boost your brain power. Here are some simple steps you can take to fend off memory loss, dementia and Alzheimer’s.
Eat the Right Foods
Just as you eat to power your body, you also need to consume foods that fuel your brain. Here are some foods that support memory function.
Fatty fish: Salmon, trout and sardines are good sources of omega-3 fatty acids. Your brain needs omega-3s to create brain and nerve cells that enhance your ability to learn.
Blueberries: Dark-colored berries contain anthocyanins. This compound has antioxidants and anti-inflammatory properties that protect your brain from neurodegenerative diseases.
Broccoli: This vegetable is full of Vitamin K, a fat-soluble vitamin that helps form the fatty tissue your brain cells need.
Dark chocolate: Enjoy this sweet treat packed with flavonoids and other antioxidants that protect your brain and slow the effects of age-related mental decline.
Exercise Regularly
A recent analysis indicated that adults over 50 who participated in regular aerobic and resistance exercises improved their cognitive function.
Daily exercise encourages blood flow and gets oxygen to your brain. That increases neuroplasticity – your brain’s ability to create new cells and neural connections.
Exercise reduces your risk of cardiovascular disease, diabetes and high cholesterol, which can contribute to memory loss. Getting at least 30 minutes of physical activity a day also releases mood-regulating hormones like serotonin and dopamine.
Train Your Brain
Hone your mental capabilities with activities that utilize your focus and concentration.
Play around: Cards, board games and puzzles require you to use different parts of your brain to solve problems.
Learn a new skill: Whether it’s dancing, painting or playing an instrument, learning something new improves memory function and strengthens your brain’s connections.
Meditate: Too much stress can damage brain cells over time. Meditation, yoga and deep-breathing techniques calm your body and help your brain process information.
Get Enough Sleep
You didn’t think brain training was all hard work, did you? Adults require at least seven hours of sleep to support good mental and physical health. It helps your brain convert short-term memories to long-term memories. A lack of sleep has also proven to limit your ability to create new memories.
Embassy Healthcare offers specialized activity programs that promote memory retention. Contact us online to learn about our dementia care and memory units.
