As persons become older, the brain does not factually run out of space, however, it does become less efficient and has less of an ability to hold on to a lot of information. Starting from in your thirties, two areas of the brain which handle much of the memory processing, namely the frontal lobes and the hippocampus, slowly but surely start to shrink. The passageway between the nerve cells also starts to wither and fray, plus the messenger chemicals, for instance, dopamine, which assists in the encoding and retrieval of memories begin to deteriorate. To a limited extent, some of these alterations are inevitable, however, you might be capable of slowing them down, or at the very minimum compensate for them, through adhering to specific changes in your lifestyle. Here are the chief changes to focus on.
You could become tongue-tied, you could become nervous. Even temporary stress could result in the loosing of your train of thought. The reason for this is, stress hormones like cortisol could interfere with chemicals which the brain cells require to communicate, switching energy from the brain to your muscles. This will also make it more difficult to create new memories; therefore if you are introduced to an individual during a stressful time, you are less likely to learn by heart their name for later. If you happen to be persistently stressed, there is a chance that you become overwhelmed and might experience signs of anxiety such as a rapid heartbeat and problems focusing, which might make you more inclined to severe memory problems. Females who have accounted for high levels of stress during their forties and fifties were more likely to experience dementia in their senior years, as stated in a study conducted in Sweden. Individuals could keep stress uncontrolled by creating lists to get themselves organized, slowing down each day in order to take purposeful, deep breaths, delegate tasks to others so as to lessen your load, or start a hobby you enjoy.
Mild to moderate exercise like walking or jogging thirty to forty-five minutes each day for three days a week, improves the size of the hippocampus in the brain and enhances the production of molecule in the body which is connected to memory and learning, as documented in research at the University of Pittsburgh. Not to worry if this appears to be a long time, there is another study that discovered that females that are middle-aged who only get moderate activity for roughly twenty minutes two times a week had a fifty-two percent lower chance of developing dementia later on in life.
Place Priority on Sleep
Inadequate sleep makes it quite difficult for the brain to take notice of new information and retain it, as according to research conducted on persons whose sleep interrupted by sleep apnea, which is a disorder that halts the breathing for multiple seconds during some point in the night. Sleep sometimes seems to play a huge role in retaining memories. Scientists believe that deep, dreaming stage sleep is particularly useful in the process of locking in procedural memories and facts, for example, how to ride a bicycle or play a musical instrument. Many individuals require a minimum of seven to nine hours of sleep every night. If you find yourself not getting an adequate amount of sleep, try going to bed fifteen minutes earlier every night until your goal is reached. Also is tossing and turning is what you suffer from, or even waking up feeling tired after seven to nine hours of sleep, contact your primary health provider. You might be suffering from some type of sleep disorder or sleep apnea and may require treatment.
Take Your Vitamins
Studies have suggested that raised levels of antioxidants in the blood specifically vitamin C, beta carotene, and vitamin E, are linked to enhanced memory performance in aged persons. Antioxidants might assist by decreasing cell damage in the brain and enhancing communication among neurons. Consume large amounts of them by eating a variety of colorful vegetables and fruits, for example, oranges, blueberries, and red bell peppers. In addition, consider consuming more vitamin B12, which encourages healthy functioning of the nerve and could impact memory. It is not unusual for someone to lack vitamin B12 while their age, beginning from the age of thirty. Eating a three-ounce serving of rainbow trout, sockeye salmon or sirloin steak is equal to or surpasses the recommended daily intake. Significant quantities of vitamin B12 are found in Swiss cheese, fortified breakfast cereal, eggs, and milk.
Remain at a Healthy Weight
Memory issues have also been associated with obesity, probably due to the fact that being overweight possibly means your diet is unhealthy or you are not getting enough exercise, which affects the memory. A publication in the journal Neurology discovered that persons who were obese or overweight at midlife were eighty percent more likely to develop dementia during their senior years than those with normal body weight or body mass index. What is more is that just being mildly overweight, which is a body mass index that is over twenty-five, could interrupt a persons’ ability to retain new information and repeat it in the future. If your body mass index is thirty or over, then you are considered obese, and the threat is even bigger, most likely due to the fact that the majority of obese persons have weight-related conditions that get in the way of blood flow to the brain, like diabetes, high blood pressure and sleep apnea. The light at the end of the tunnel is that losing weight assists significantly. One study also discovered that overweight persons that received weight-loss surgery had a tendency of their concentration and memory improving after twelve weeks from the operation.