A healthy memory helps you achieve your desired goals more effectively. There are psychological aspects to achieving it which need to be addressed but also it is just as important to remember, a healthy memory comes from having a healthy body. Here are the most common and effective physical tips to help you achieve it.
1. Regular Exercise
Good prolonged sessions of aerobic or cardiovascular exercises between half an hour and three quarters of an hour for four days or more a week are vital. This activity will help keep the brain healthy and increases it neuroplasticity, its ability to create new neurons and their connections.
2. Sleep Well
During a good session of sleep the brain appears to consolidate new things into the long term memory but this process can be severely restricted if you have problems sleeping. Getting a good night’s sleep is something that needs to be taken seriously. The amount of sleep that is needed does vary from person to person and will change throughout your life, but eight hours is often the average quoted.
3. Look after the Heart
Hypertension, or simply high blood pressure and hyperlipidemia, the high levels of lipids (fats) in the blood will damage the intricate network of blood vessels in the brain, preventing the necessary energy and nutrients from reaching where they are needed.
4. Avoid Excessive Alcohol
Too much alcohol in the body can cause nutritional deficiencies and damage to neurons through its toxicity. The evidence for how much is actually beneficial seems to be around one or two units per day so the opinion on alcohol can vary.
5. Vitamins Under Control
Vitamins have a complex effect on the body and the deficiency of any one can cause many health problems. If there is a lack of vitamin B then one of the side effects will be loss of memory. The body can produce many toxic substances too, like free radicals, which are toxic to neurons, and an adequate amount of an antioxidant like vitamin C will help remove them. If you are careful with your diet and ensure you get an adequate amount of vitamins each day then these problems are prevented. Failing that, careful use of vitamin supplements will help.
6. Reduce the use of benzodiazepines
These commonly appear in many treatments from the dentist to treatment for insomnia and anxiety. These have a long term detrimental effect on the brain and if you are taking any of these then it is worth finding out more and talking to your doctor.
7. Care with Other Medicines
If you do take medicines ‘over the counter’ then it is worth knowing the risks involved. Many including antihistamines, for allergies and runny noses and antacids, for stomach upsets and heartburn can interfere with the neurons ability to transmit information in the brain. Again it is worth learning more about these side effects and if concerned asking your doctor for advice.