07/03/2023
Scientific studies revealed 7 simple daily habits, some of which are dietary, that contribute to sharpening and improving memory and overcoming the scourge of forgetfulness that many people suffer from.
According to these studies, these habits are:
1- Focus on a healthy diet: A study published in the journal “Alzheimer’s & Dementia” stated that the “MIND” diet reduces the risk of developing Alzheimer’s disease by 53%, and there is increasing evidence that a diet rich in omega-3 and vitamin B 12′ and ‘d’ are able to compensate for age-related cognitive decline.
2- Cocoa: Researchers said that obtaining a concentrated dose of antioxidants found in cocoa may help improve memory performance, by stimulating the growth of blood vessels and neurons, and increasing blood flow in parts of the brain associated with memory.
3- Cinnamon and spices are beneficial for brain health: A study at the University of “Berjand” for Medical Sciences showed a link between eating cinnamon, improving memory and learning abilities, and strengthening memory in the short term, in addition to other spices that have great benefits for brain health, such as turmeric, rosemary, sagebrush, and saffron. and ginger.
4- Improving the gut microbiome: Experts advised improving the gut microbiome, because there are complex interactions between trillions of bacteria in the gut and neurons in the brain, by eating enough gut-friendly foods that are rich in fiber such as vegetables and fruits, or rich in probiotics such as sauerkraut.
5- Drinking water: Doctors indicated that water is a necessary element for the proper functioning of the brain, as dehydration is harmful to short-term memory, mood, attention and mental performance.
6- Physical activity: Studies have shown that people who exercise regularly have better brain functions than those who do not. It also showed that riding a bicycle for 10 minutes increases activity in the hippocampus of the brain, which is the part involved in remembering events and facts and creating new memories.
7- Good sleep: Researchers confirmed that getting seven to eight hours of sleep every night is vital for brain health and memory, and advised to go to bed and wake up at the same time every day, and to avoid using a mobile phone or computer in bed or at least an hour before bed. And abstain from caffeinated drinks in the evening.
