10 brain exercises that boost memory

Small daily habits change your brain

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According to the National Institute on Aging (NIA), regular brain exercise and a healthy lifestyle increase the brain’s cognitive function. A study published in the Journal of the American Medical Association in July 2019 followed approximately 1.96 million people over the age of 60 who did not have cognitive impairment or dementia for eight years. The researchers, who gathered information about lifestyle habits, such as smoking, regular physical activity, and a healthy diet, found that a healthy lifestyle was associated with a reduced risk of dementia regardless of the genetic factors of dementia.

Another study, published in the journal Neurology in July 2020, found that people with healthy lifestyles have a significantly lower risk of Alzheimer’s disease, the most common dementia. Researchers tracked five healthy lifestyles for about six years: smoking cessation, regular physical activity, low alcohol consumption, adherence to a Mediterranean diet, and activities that improve cognitive performance People who followed at least four of those behaviors Alzheimer’s It was found that the chance of getting sick was reduced by 60%.

“A balanced diet that is low in fat, low in cholesterol and high in antioxidants is important for maintaining brain health,” said Robert Bender, director of Broadrons Medical Center’s Center for Aging and Memory. Foods high in antioxidants include nuts, fruit (especially berries), vegetables, chocolate, herbs and spices.

Regular exercise also promotes the health of blood vessels that protect brain tissue. It is also important to avoid rudeness and boredom. “The brain wants to learn new things,” said Bender. Relatively passive activities, such as sitting in front of the TV for hours a day, can be detrimental to brain health over time.

Exercise is particularly beneficial for brain health.

In September 2018, the US Journal of Proceedings of the National Academy of Sciences published a report saying, “Turning on low-intensity pedaling for 10 minutes on an indoor bike increases activity in the hippocampus, which is responsible for memory. ” According to one study, moderate intensity exercise immediately before a cognitive task significantly activates brain functions. The brain activity of 26 healthy adults, aged 55 to 85, was measured over two days, one day the participants rested for 30 minutes before recognizing the names of celebrities, and on the other day the participants paused for 30 minutes before taking part in the same activity. I pedaled you on an old bike. As a result, brain activation was found to be significantly active after exercise. The researchers concluded that exercise immediately changes the way the brain functions.

Let’s follow the brain exercise presented on the 15th by the medical health media ‘Everyday Health’. Dr. recommended Morley, a professor in the Department of Geriatrics at Louis University, the following method based on clinical experience.

1. Try to recall the memory.
Make a list of things to do, groceries you need to buy, or a list that comes to mind and remember it. After an hour or so, the memory is recalled and the number of items remembered is checked. Again, make a memorable list and try again. Past research has suggested that making and organizing lists helps older people remember lists of words more effectively.

2. Do music activities.
Play an instrument or join a choir. Learning new and complex skills is good for the aging brain, and a study published in the Journal of Gerontology shows that musical activity, such as playing an instrument, chorus, and piano lessons, can keep your brain healthy .

3. Do the maths in your head.
Do maths without a pen or computer. A study published in ‘Experimental Medicine and Biology Advancement’ in 2021 found that solving maths problems had a positive effect on participants’ cognition. It is best to walk when solving problems.

4. Take a cooking class.
Learn how to cook and try new dishes. When cooking, many senses are used such as smell, touch, sight and taste. According to the Cleveland Clinic, cooking will use a variety of cognitive skills, including meal planning, problem solving, grocery listing and multitasking.

5. Learn a foreign language.
Listening and hearing stimulate the brain in the process of learning a new language. In addition, a meta-analysis published in Psychonomic Bluetin and Review in October 2020 shows that bilingualism is associated with a lower risk of dementia.

6. Make word pictures.
Visualize spelling a word in your head, then think of another word that starts (or ends) with the same two letters. It’s like a head-to-head activity.

7. Draw a memory map.
After visiting a new place and returning home, draw a map of the area. A study of London taxi drivers found positive changes in cognitive function among drivers who were able to memorize London city maps.

8. Develop a sense of taste.
As you eat, try to identify the individual ingredients of your food, including herbs and spices.

9. Start a healthy hobby.
Start a new hobby that involves fine motor skills and can help you maintain sharp hand-eye coordination. According to Harvard Health Publishing House in the United States, racket sports, Taegeukgi, knitting, drawing, drawing, or video games are good.

10. Learn a new sport.
A study published in Frontiers in Psychology in December 2019 found that boosting balance, strength, and aerobic capacity, the body’s ability to use oxygen for energy, could help protect the brain from aging. Dr Molly recommended yoga, golf and tennis in particular as exercises to promote brain health, and ‘Harvard Health Publishing’ recommends swimming.

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