Prevent Memory Loss By Taking This Tips from experts
What experts can teach you about preventing memory loss and even dementia?
After Albert Einstein died, a Princeton researcher studied his brain and discovered it was very different than the average brain.
Not in size or weight, but in its vast number of neural cells and connections. In other words, Albert Einstein had a dense brain.
Einstein lived to a ripe old age — dying of a stomach aneurysm brought on by too much pipe smoking — but even in his advanced years his thinking skills remained highly effective.
That’s because his neural cells and connections were so vast and dense that the type of brain decline we associate with dementia could never get a foothold and cause damage. And thus Einstein retained his considerable mental capacity to the very end.
According to a leading authority on brain health “Memory loss is really just a loss of brain cells and its connections.”
But the good news,” says the Dr. , “is you can build more neural cells and connections at any age.” And you don’t have to be a genius to do it.
Try these things which doctors recommend are easy to do, and even fun.
1. Take a hike
What’s the perfect activity for the brain? “Take a brisk walk with a close friend or family member and talk about your problems,” says Gupta. Fitness and physical exertion is the only thing scientifically documented to help brain function. Add in social connection and unburdening your problems, and this is the ultimate preventive measure for cognitive decline, he says.
2. Chill out
Reducing stress and building mental resilience is vital, and it was the Dalai Lama who suggested Gupta try analytical meditation. “Instead of thinking about nothing, I think about something very specific, usually a problem or issue I’m trying to solve,” he says. Other ways you can practice R&R daily.
3. Drink before you eat
People who have just 2 percent dehydration may experience cognitive decline, Gupta says. And as we get older, we’re even more susceptible to dehydration. “The brain is not very good at distinguishing thirst and hunger. As a result, the tendency is for people to walk around dehydrated and overstuffed.” The solution: Drink a big glass of water before each meal.
4. Try something new
Breaking out of your crossword puzzle rut and trying something new will be better for your brain, Gupta says. Word puzzles exercise a very specific area of the brain, typically improving word fluency, but there’s no evidence they improve brain function, he says. Instead, get your neurons firing by trying something out of your comfort zone, such as practicing a new language, brushing your teeth with your non-dominant hand or learning to play chess.You can be creative, make your own crochet bag, key chains, stuffed toys, which I do and gift to people ! Our grandson, makes my brain work, by asking me to make complicated things in crochet- Lord Vishnu with 4 arms, which I managed to make and you can see it in my crochet blog. Now, African wild dog, which I tried to make as colourful as in the photo, once when I finished, I showed it to him, he whispered to my son ( his dad), that ears are small. So, I made bigger ears, then he got satisfied.
5. Be a learner
Sign up for an online class, which can improve cognitive skills, attention to detail, comprehension and more, says Gupta. Boosted by the pandemic, 180 million learners enrolled in massive open online courses (MOOCs) this year, free classes offered by many universities across the globe. Our daughter-in-law taught me how to learn in one of the courses, as she said that since I like studying, why not join ! Now, I'm hooked on to it, done a lot of courses, all related to health. Other than that, as I read only about health in the net, I've put a lot of home remedies in this blog, many of which I tried, like for Herpes Shingles / akki, my simple remedy was a mixture of turmeric powder mixed with Listerine mouthwash ! I was using this for my fungal toe, got rid of the pain. Then when I had shingles about 3 years ago, I used the same mixture, as it started spreading, as soon as I applied seeing the red spots, it got dried fast, with no pain! A month ago, one of our friend had it, made the mixture and gave it to him, he too got relief. Since more than 5 years, making my own deodorant, with basic things available in my kitchen, I find it more effective than the spray I was using earlier, with minimum cost. You can find that also in the blog, along with so many other simple things for insect bite.
One simplest remedy to ward off fever and cold, at the very first sign/ symptom of feeling feverish, peel and cut a medium size onion and keep it in a small container next to you for 5 days, initially the eyes burn, but, you can be assured of not catching fever or cold, I've tried it many times. Red onion, which we get in India ! Same way make my own cough syrup. Anyone interested in above things, feel free to read my other posts.
6. Find purpose
Ask yourself basic questions and assign purpose to simple tasks. Why are you running/ walking ? So you’re around longer for your kids? Why are you eating healthy? So you can improve your mood around others? “You see the brain lighting up in people who do purpose-driven activities more so than people who are doing more rudimentary, task-oriented jobs. It’s incredibly healthy for the brain,” the Dr. says.
7. Eat Smart
The Dr. says follow the SHARP acronym: Slash the sugar. Hydrate smartly. Add more omega-3s from natural sources like cold-water fish. Reduce portions. Plan meals ahead. I've heard many people say that I eat only expensive foods, but still, I'm nutrient deficient ! Eating expensive foods, doesn't mean that what you're eating is healthy. A guava, which is cheaper than an apple is more nutritious, peanuts is as good as almonds ! Above all having proper combination of food is important, as by eating right combo, you'll not be anaemic. Remember, when you eat greens- spinach, fenugreek leave/ methi, mustard leaves or other similar greens which are all high in iron, our body needs Vitamin C in our meal to absorb the iron from them, which most people don't know. One simplest source of Vitamin C is amla/ Indian gooseberry, eating one gives you enough vitamin for a day, which else you may need to consume half a kg. of grapes ! Fermented foods are probiotics, good for health, like idli, dhokla, which are again made from a combo of carbs and proteins !
8. Make a Phone Call
Calling someone old/ sick/ lonely, you're doing a lot of good to them. As normally, these people are depressed, especially those lonely and sick. By calling them over phone or dropping by for a chat, you're livening up their mood, make them forget their loneliness and aches. Always talk in a positive way, even if you know that , that person, may not live long, you can tell them that they're doing good, going to be there to see their grandkids / or their weddings, depending on the age.9. Use all your senses
The more senses you use in learning something, the more of your brain will be involved in retaining the memory. In one study, adults were shown a series of emotionally neutral images, each presented along with a smell. They were not asked to remember what they saw. Later, they were shown a set of images, this time without odors, and asked to indicate which they'd seen before. They had excellent recall for all odor-paired pictures, and especially for those associated with pleasant smells. Brain imaging indicated that the piriform cortex, the main odor-processing region of the brain, became active when people saw objects originally paired with odors, even though the smells were no longer present and the subjects hadn't tried to remember them. So, challenge all your senses as you venture into the unfamiliar. For example, try to guess the ingredients as you smell and taste a new restaurant dish. Give sculpting or ceramics a try, noticing the feel and smell of the materials you're using.
10. Believe in yourself
Myths about aging can contribute to a failing memory. Middle-aged and older learners do worse on memory tasks when they're exposed to negative stereotypes about aging and memory, and better when the messages are positive about memory preservation into old age. People who believe that they are not in control of their memory function are less likely to work at maintaining or improving their memory skills and therefore are more likely to experience cognitive decline. If you believe you can improve and you translate that belief into practice, you have a better chance of keeping your mind sharp.
11. Economize your brain use
If you don't need to use mental energy remembering where you laid your keys or the time of your granddaughter's birthday party, you'll be better able to concentrate on learning and remembering new and important things. Take advantage of calendars and planners, maps, shopping lists, file folders, and address books to keep routine information accessible. Designate a place at home for your glasses, purse, keys, and other items you use often. Remove clutter from your office or home to minimize distractions, so you can focus on new information that you want to remember.
12. Repeat what you want to know
When you want to remember something you've just heard, read, or thought about, repeat it out loud or write it down. That way, you reinforce the memory or connection. For example, if you've just been told someone's name, use it when you speak with him or her: "So, John, where did you meet Camille?" If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you've done. And don't hesitate to ask for information to be repeated.
13. Space it out
Repetition is most potent as a learning tool when it's properly timed. It's best not to repeat something many times in a short period, as if you were cramming for an exam. Instead, re-study the essentials after increasingly longer periods of time — once an hour, then every few hours, then every day. Spacing out periods of study is particularly valuable when you are trying to master complicated information, such as the details of a new work assignment. Research shows that spaced rehearsal improves recall not only in healthy people but also in those with certain physically based cognitive problems, such as those associated with multiple sclerosis.
14. Make a mnemonic
This is a creative way to remember lists. Mnemonic devices can take the form of acronyms (such as RICE to remember first-aid advice for injured limbs: Rest, Ice, Compression, and Elevation) or sentences (such as the classic "Every good boy does fine" to remember the musical notes E, G, B, D, and F on the lines of the treble clef).