How to keep a memory and a rational mind: some simple tips

Posted on Jul 7, 2022      105

The aging of the brain (or more precisely, of the brain vessels) is, to a certain extent, an inevitable process. But it can be slowed down. Why do such problems start more often in the elderly?

Impaired blood supply to the brain and deterioration of nutrition of its cells are the major causes of deterioration of brain activity in the elderly. And thinking activity can also be affected by:

  • hypertension;
  • atherosclerosis;
  • Stroke.

How to understand that there are problems with the brain

  1. Personality changes. In a person suffering from dementia, those character traits that were peculiar to him before are exacerbated. For example, distrustful people become morbidly suspicious, irritable people become aggressive, and careless people become too trusting.
  2. Emotional instability. The person cries or laughs for no reason, is often anxious and confused. He easily has fears (of an incurable illness, death, etc.). There can be a symptom of “confusion” (the patient suddenly can not understand where he is).
  3. Sleep disturbance. The rhythm of sleep and wakefulness is disrupted. Sleep is intermittent at night, and the patient is in a semi-drowsy state during the day. Movement anxiety is possible - the person gets up at night and wanders around the apartment. In such a state, he may open the gas, water, etc.
  4. Loss of memory of current events. Patients may say that they “went to work yesterday,” that their parents are alive and around. Memories from the past replace events that are actually happening.

How to keep a memory and a rational mind: simple and effective ways

Memory loss is not a normal part of human aging, it should not be our fate. We can prevent cognitive decline at any age.

Recent studies by scientists have shown: with simple measures, it is possible to slow down the rate of aging of the brain.

How to keep your memory until old age?

Eat right.

This advice seems very simple, but it makes a vast difference to the human brain. A healthy diet reduces the risk of stroke by 58%, reduces the likelihood of depression by 52%, and increases the chances of avoiding dementia in old age by 71%.

The Mediterranean diet or the MIND diet can be used as a basis. Their rules are simple: more vegetables, greens, fruits, fish, and other protein foods, a source of essential amino acids. Fewer fatty, fried, floury and sweet foods.

Because of obesity, there are structural changes in the brain. For example, according to research by scientists at Karolinska Institute in Stockholm, overweight middle-aged people are 71% more at risk of developing dementia after age 65 than people of normal weight.

The vitamin-like substance choline plays a major role in brain function. U.S. researchers have discovered the beneficial effects of choline on memory. The richest sources of choline are eggs, liver, poultry, cod, soy, and low-fat cottage cheese.

One egg yolk contains about 500 mg of choline, almost as much as 100 grams of liver, and 2.5 times over 100 grams of chicken and turkey. An omelet of two eggs or a serving of liver pâté plus 100 g of cottage cheese will fully satisfy your daily need for choline.

Keep moving.

Regular physical activity increases brain function and can even reverse the effects of brain aging.

But that doesn’t mean you have to drop everything and spend evenings at the gym to preserve your memory. Engage in whatever you find engaging, relaxing keep moving while you do so.

Movement is important for a healthy brain; it improves blood flow and metabolism, and can improve brain structure and function.

For example, you can get together with friends and play tennis. Hiking, yoga, climbing, swimming - whatever it is, do it regularly. A 45-minute workout that alternates between aerobic exercise and strength training is especially helpful. Dancing also has a rejuvenating effect on the brain.

Don’t forget to spend time with friends, because socializing with other people is another way to keep your memory in good condition.

Make time to relax

Avoid stress and get enough sleep. Stress is extremely bad for the body, including its ability to negatively affect your brain. Stress hormones damage the hippocampus, the memory center in the brain. Causing memory loss and dementia.

Sleep is an important part of human life. It is a time when we allow our brain to rest and flush out toxins. If you want to preserve your memory, try not to neglect sleep.

There are many things you can do to reduce the negative effects of stress on the body. Go for walks, meditate, read more. Follow the rules of sleep hygiene - take an hour before going to bed to dim the lights and do something soothing (preferably away from screens).

How to strengthen and train your memory

  1. Solve puzzles and crosswords.
  2. Install games on your phone that develop your visual memory and your ability to think logically.
  3. Learn foreign languages.
  4. Do routine activities in a new way. For example, brush your teeth with your left hand instead of your right hand.
  5. Change your usual route on the way to work. This engages new areas of the cerebral cortex.

Learn to play a musical instrument

Practice music changes the electrical activity of the brain and promotes the formation of new neural connections.

According to experts, playing a musical instrument requires many brain systems to work together. Including those that ensure a person’s ability to hear, move and perceive various signals.

Studies have shown that even after one practice, the brain activity changes.

Video games can help strengthen your memory

As we age, the amount of gray matter in the brain decreases. It impairs our ability to spatialize and provokes forgetfulness. But there is a way to increase the amount of brain tissue and successfully counteract age-related changes in intelligence.

This was proved by Canadian scientists from the University of Montreal, who conducted a study among older people aged 55 to 75 years.

The participants were divided into three groups. The first led a habitual way of life, the second played daily music, and the third played video games. After that, brain activity and short-term memory scores were checked.

In the first group, they did not change. In the second group, they improved, but insignificantly. But the third group, which enthusiastically played “shooters” and other computer games, showed an unexpected effect.

The amount of gray matter in the cerebral cortex of the subjects (the third group) grew, improving the ability to navigate and remember recent events. As a result, an activity that had been considered a useless waste of time is now regarded as an excellent “trainer” for the brain.

Want to pump up your brain? Ask your children or grandchildren to show you how to play video games! By the way, this way you will not only learn a new skill but also have fun together.

Is it true that Tetris is good for the brain?

In 2009, BioMed Central, a major scientific publisher, published the results of an MPT study of the brains of people who regularly played tetris for 30 minutes a day.

It turned out that, compared to the control group, the avid players had increased brain gray matter volume and improved spatial thinking and memory.

Another unexpected bonus of this computer game was discovered at Oxford University. Tetris can change memories of negative events and even prevent new episodes of “re-experiencing” in people suffering from post-traumatic stress disorder.

According to experts, “falling blocks” so absorb people’s attention that sometimes they continue to see them even in their sleep, thus crowding out other problems.

Bottom line

Memory loss is an unpleasant phenomenon that can be avoided. You need to watch your health, avoid stress, move more and watch your diet to keep your memory and rational mind, regardless of age.

Teg:   brain  memory