We all go through stages in which it seems that we are more forgetful than usual. We forget our keys, some names, a quote, a word, or the title of the series we watched last week. This is normal but when memory (or lack of it) plays tricks on us very frequently... it can become a concern.
Memory is an essential cognitive function. Thanks to it, we not only fix knowledge or memories, memory helps us make decisions, solve problems, manage emotions and be more creative. When we begin to have difficulties retaining, storing and retrieving information, we realize how crucial it can be for our normal functioning.
Memory can be affected by a variety of factors at different stages of life: stress, lack of sleep, hormonal changes, nutrition problems and some degenerative conditions, among others.
How to take care of, exercise and improve our memory to maintain an active mind and a full life? In this article we are going to see some strategies and practices that you should include in your self-care routine.
What may be affecting my memory?
Some causes may be temporary and normal, while others may require attention. Pay attention and evaluate what your case may be:
Stress and anxiety : Excessive stress and anxiety can make it difficult to concentrate and focus, which affects memory.
Lack of sleep: Getting little or poor quality sleep can negatively affect cognitive function and memory.
Age: As we get older, it is normal for us to experience memory changes, such as occasional forgetfulness. If you are also going through menopause, hormonal changes can affect some cognitive functions... of course, this will depend on individual factors such as genetics, lifestyle, general health and hormonal response.
Lifestyle: Consuming too much alcohol, smoking, and eating an unhealthy diet can affect brain function and memory.
Medications: Some medications can have side effects that affect memory. Example: barbiturates, and hypnotics that are used to sleep.
Lack of mental activity: If you do not challenge your mind with intellectual activities, your memory could be affected.
Medical problems : Medical conditions such as diabetes, high blood pressure, and cardiovascular disease can influence memory.
On the other hand, memory loss can be linked to damage to the brain, caused by or after:
- Brain tumors.
- Cancer treatments, such as brain radiation, bone marrow transplant, or chemotherapy.
- Concussion or head injury.
- Serious brain infection or infection around the brain.
- Multiple sclerosis.
Likewise some mental health conditions such as a traumatic, stressful event or a bipolar disorder.
If you notice significant changes in your ability to remember things, it's a good idea to talk to a health professional. They can help you identify possible causes and provide guidance on how to address any memory issues you may be experiencing.
How do I care for and exercise my memory?
Previously, it was believed that neural development ended at the age of 25, today various studies ensure that thanks to the plasticity of the brain we can continue learning throughout our lives.
Practicing or training a new skill helps our brain produce a greater amount of myelin. Through this process, neurons enhance their performance by having a better connection between them. Here are a series of recommendations that science and health professionals have proven to keep our cognitive function healthy and active. Pay attention and put them into practice now:
Active Mind and Brain Games:
- Spend time on activities that challenge your mind, such as crossword puzzles, sudoku puzzles, puzzles, word games, and memory games: Example memorize greeting and courtesy words in various languages.
- Learn new things, like playing a musical instrument, cooking a complicated recipe, or learning a new language.
- Participate in debates, discussions and activities that require critical and creative thinking, Example: sign up for a debate course and put this tool and the previous one into practice (there are even free courses on the internet).
- Read interesting books, magazines or articles to stimulate your mind and learn new things and share what you have learned, since this process of remembering and verbalizing helps to generate new connections in the brain.
Food for the Brain:
- Include antioxidant-rich foods in your diet, such as fruits (blueberries, strawberries, apples), green leafy vegetables (spinach, kale), and green tea. In July 2017, the Alzheimer's Association International Conference released a report linking a heart-healthy diet—this diet prioritizes consumption of green, leafy vegetables, as well as whole grains, fish, and beans—with a possible reduction of up to 35% of future cognitive decline.
- Consume healthy fats, such as those found in olive oil, salmon, avocado, and nuts.
- Incorporate foods with omega-3 fatty acids, such as oily fish (salmon, trout, sardines), which has been linked to better brain function.
- Use nutritional supplements to improve memory and concentration such as our Libizens Women Energizer (or in its version for men ) that contain ingredients such as the herb Ashwagandha (known as Indian Ginseng) that has been shown to have excellent effects in improving memory, attention, and thought processing. information. Libizenzs helps improve blood circulation and oxygenation throughout the body, including the brain.
- Establish a regular exercise routine. Walking, swimming, dancing, bicycling, and yoga are all great options.
- Exercise increases blood flow to the brain, which can improve cognitive function and memory.
- Build into your schedule at least 30 minutes of moderate physical activity most days of the week.
- Practice relaxation techniques, such as meditation and deep breathing, to reduce stress and anxiety.
- Spend time doing activities that you enjoy and that relax you, such as listening to music, painting, gardening, or just taking a leisurely walk.
- It incorporates two daily droppers of our oil inkwell, CBDZen , in your routine to improve cognitive performance and help the regeneration of neurons. CBD oil has been shown to relieve inflammation in the brain, reduce oxidative stress, and have neuroprotective qualities that are helpful in improving brain function. In fact, there are very important studies on the benefits of CBD in people suffering from neurological conditions such as epilepsy.
- Interacting with other people and having meaningful relationships is not only enjoyable, but can also have a positive impact on your cognitive function and brain health.
- Conversing with different people exposes you to new ideas, perspectives, and experiences. This stimulates your mind by introducing fresh information and knowledge, which can help you broaden your horizons and keep your brain constantly learning.
Remember that these strategies not only help improve memory, but also contribute to a better quality of life in general. Combining several of these recommendations into your daily routine can have a positive impact on your brain health over time.
Your mind is a precious jewel and you have the power to take care of it and keep it sharp. Get involved in mental challenges, play with curiosity and knowledge. Nourish your brain with healthy foods and move with joy through exercise. Embrace social connections, because in every conversation you are cultivating your mental capacity.
Take charge and embrace the opportunity to maintain a good memory throughout life.