Sugary foods can taste delicious and feel rewarding at first, but they may play a role in memory loss. Research from in animal models noted that a diet high in sugary drinks has a link to Alzheimer's disease.
How to Improve Memory for Studying (7 Powerful Tips)
The researchers also found that drinking too many sugary drinks, including fruit juice, may have a connection a lower total brain volume, which is an early sign of Alzheimer's disease. Avoiding extra sugar may help combat this risk. While naturally sweet foods, such as fruits, are a good addition to a healthful diet, people can avoid drinks sweetened with sugar and foods with added, processed sugars. Along with cutting out sources of excess sugar, reducing overall caloric intake may also help protect the brain.
Researchers note that high calorie diets can impair memory and lead to obesity. The effects on memory may be due to how high calorie diets lead to inflammation in particular parts of the brain.
Quick Memory Tips
While most research in this area has been with animals, a study from looked at whether restricting calories in humans could improve memory. Female participants with an average age of The researchers found that they had a significant improvement in verbal memory scores and that the benefit was most significant in those who stuck to the diet best. Caffeine from sources such as coffee or green tea may be helpful for the memory. The authors of a study found that consuming caffeine after a memory test boosted how well participants' brain stored memories long term. People who took milligrams of caffeine scored better on recall tests after 24 hours than people who did not take caffeine.
Caffeine may also boost memory in the short term. A study in Frontiers in Psychology found that young adults who took caffeine in the morning had improved short term memory. This insight might be useful for individuals who have to take tests or recall information during a time of day when they may otherwise be tired. Eating dark chocolate sounds like an indulgence, but it may also improve a person's memory.
The results of a study suggest that cocoa flavonoids, which are the active compounds in chocolate, help boost brain function. People who ate dark chocolate performed better on spatial memory tests than those who did not. The researchers noted that cocoa flavonoids improved the blood flow to the brain. There are risk factors a person has no control over, such as genetics. Some people may be more predisposed to conditions, such as Alzheimer's , which greatly affect the brain and memory.
In other cases, a person may be able to reduce the risk of memory impairment. Eating a diet high in refined sugar and fats and leading a sedentary lifestyle may increase the risk of memory loss. Eating a rounded, healthful diet and exercising regularly may contribute to keeping the mind sharp and reduce memory loss. Many techniques for improving memory can be beneficial for a person's overall health and well-being.
For example, practicing mindfulness meditation may not only make a person less forgetful but can also reduce stress. Even adding one or two memory boosting practices to a person's daily routine may help them keep their brain healthy and protect it from memory loss. Exercise involves physical activity, exerting the body with movement, and increasing the heart rate. Exercise is vital for looking after and improving…. Dark chocolate generally contains less sugar and more cacao solids than milk chocolate.
It is also rich in antioxidants and some minerals.
A look at different types of meditation and the benefits of each. Included are tips for better meditation and information on how long it takes to work.
Dementia is not a single condition, but a term that describes symptoms of impairment in memory, communication, and thinking. It is a feature of…. However, making some simple changes to sleep habits can…. How to improve your memory: 8 techniques to try Medically reviewed by Timothy J. Legg, Ph. Train your brain Exercise Meditate Sleep Sugar Calories Caffeine Chocolate Risk factors Summary Most people have occasional lapses in memory, such as forgetting a new acquaintance's name or misplacing the car keys.
In this article, learn about eight techniques to try to help improve your memory. Do brain training. Get enough sleep. Before we look at ways to improve retention, here is a simplified version to show how memory takes place:. Step 1. Create a memory.
Our brain sends signals in a particular pattern associated with the event we're experiencing and creates connections between our neurons, called synapses. Step 2. Consolidate that memory. Consolidation is the process of committing something to long-term memory so we can recall it later. Recall that memory.
Recall is what most of us think of when we talk about memory or memory loss. While memory loss is a normal part of aging that doesn't mean we can't take action to slow it down.
Now let's look at some of the ways research has shown we can keep memories around as long as possible:. If they are useful, you commit them to long-term memory where they can be strengthened and recalled later. Research has shown that participants with no experience in mindfulness meditation can improve their memory recall in just eight weeks. Meditation, with its power to help us concentrate , has also been shown to improve improve standardized test scores and working memory after just two weeks. Why does meditation benefit memory? Not only will you feel a little less stressed, you may also remember a little more.
Whether caffeine can improve memory if taken before learning something new is debatable. Most research has found little to no effect from ingesting caffeine prior to creating new memories. One recent study , though, found that taking a caffeine pill after a learning task actually improved memory recall up to 24 hours later. Participants memorized a set of images and were later tested by viewing the same images targets , similar images lures , and completely different images foils. The task was to pick out which were the exact pictures they had memorized without being tricked by the lures which were very similar.
This is a process called pattern separation , which according to the researchers reflects a "deeper level of memory retention. The researchers in this study focused on the effects of caffeine on memory consolidation : the process of strengthening the memories we've created. That is why they believe the effects occurred when caffeine was ingested after the learning task rather than before. So don't just drink a little coffee to get started in the morning--drink a little coffee to hold on to more of what you learn throughout the day.
Research shows that eating berries can help stave off memory decline.