The human brain shrinks at a rate of approximately 5% every 10 years following 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 whether or not you will develop memory-related diseases. In this report, we learn On 7 tips forMnemonics and fighting 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 approximately 115,000 times a day, and with each beat, it sends regarding 20% of the oxygen in your body to your brain. High blood pressure can weaken the heart muscle, which is one of the main causes of strokes. Ideally, it should not increase. Blood pressure is less than 120/80. Cholesterol is critical to the health of your brain and nervous system as well. The American Heart Association recommends measuring cholesterol levels every four to six years.
2. Manage your sugar levels
Blood sugar is the primary fuel for the brain but excess can damage blood vessels and tissues, leading to premature aging and cardiovascular disease.
3. Get a good sleep
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 for memory-enhancing sleep and boosting immunity:
Maintain a regular bedtime and wake-up schedule.
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 natural sunlight as soon as you can following waking up.
4. Eat a nutritious diet
Fatty fish like salmon
avocado
Nuts
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 they 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 from cigarette smoke that creates the telltale odor on clothes or in a room. This residue alone can emit chemicals that are toxic to the brain.
6. Make social connections
In a recent study, people over the age of 55 who regularly participated in other social events were less likely to lose their memory, but it was not due to what they ate, but rather a result of frequent social contact.
To reduce isolation and loneliness, you can also boost brain chemicals like serotonin and endorphins by doing 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
Maintaining a strong memory isn’t just regarding brain games like sudoku and crossword puzzles.
Learning skills and information acquisition are more effective ways to create new connections in the brain.
The more connections you make, the more likely you are to retain and enhance your memory.
When you think of learning something new, treat it as you would fitness training. You want to work out different muscles on different days. The same goes for the brain.