9 PROVEN Ways You Can BOOST Your Brain Power & Memory

it's okay to be a bit forgetful sometimes we all live incredibly busy lives and can forget a few things here and there but it can still be frustrating having to constantly remind yourself where you kept your keys the last time or about the upcoming meetings can be tiresome how about we find ways to boost your brain power and memory there must be some way to fix it maybe a diet could help or certain brainstorming puzzles could help is there anything else in today's video we're going to talk about ways to improve memory naturally why is

sleep important are fish oil supplements really effective we'll talk about all of this and more stay tuned and watch Until the End number one sleep enough are you able to sleep peacefully at night you might have to give up staying awake late into the night if you want a sharp memory if experts are to be believed getting enough sleep is vital to boost your memory when you go to sleep your brain works towards turning short-term memories into long-term memories research shows that you lose your memory when you don't get enough sleep a study was conducted

on 40 children aged 10 to 14 one group was trained for memory tests and then allowed to sleep for the night the other group was trained for the tests but was tested without getting any sleep in between the group that slept between training and testing scored 20% better on the tests the same research paper also provided evidence of studies conducted among nursing staff in hospitals it was seen that those who were on the night shift made more mathematical errors the night shift nurses scored around 68% lower on memory tests compared with the dayshift nurses experts

suggest you should get around 7 to 9 hours of sleep every day looking for answers on all the latest health and wellness news hit that subscribe button and join our millions of followers stay up to to date on all our great bestie content number two manage health problems do you take care of your health as it turns out staying healthy is important for your brain and your ability to remember things people who have medical conditions need to follow the advice of their healthc care provider when it comes to conditions such as diabetes obesity and high

blood pressure taking enough care and taking the necessary medication is vital if you are able to Main maintain good health it will help your brain work more efficiently if other physical ailments are not causing your brain to become distracted you won't likely forget things when you take medication you should also check with your doctor about side effects some medications can affect your memory speak with your doctor about any alternative options to treat your condition number three fish oil supplement do you eat seafood regularly especially fat fish like salmon tuna and mackerel that are rich in

omega-3 fatty acids if not you should and in case you hate eating fish maybe try fish oil supplements your brain will thank you later fish oil has the all important omega-3 fatty acids they are very effective in reducing the chances of heart disease and bringing down Stress and Anxiety it can also be good for slowing down mental decline various Studies have shown that eating fish or taking fish oil supplements can help improve memory especially in older people research was conducted among adults with symptoms of memory loss to see the benefits of fish oil the results

showed that their episodic memory improved significantly fish oil can also reduce inflammation this AIDS in improving memory as inflammation has been linked with a decline in cognitive abilities number four be organized your surroundings and your environment have the capability to impact your cognitive abilities and memory when your home or office space is cluttered you also tend to forget things you can change that by taking simple steps keep track of the tasks you need to complete in a notepad or in a planner you can do the same for appointments and other events maybe set up reminders

to alert you to upcoming events and meetings another thing you can do to improve memory is to say the notepad entry out loud while writing it this will help you memorize and you won't even have to look at your notepad to remember that something is pending or a meeting is coming up you should also make it a practice to check things off in your planner once they're completed make it a habit to have a set place for regularly used things such as wallets and keys you can also improve your cognitive ability by not doing too

many things at once put your focus on the things you're trying to remember and avoid distractions number five add cocoa to your diet who doesn't love a cup of hot chocolate it's delicious and an instant mood uplifter you'll be surprised to know how awesome it is at boosting your memory and the credit goes to the cocoa found in chocolate it is packed with nutrients that can help boost your memory they have antioxidants called flavonoids these flavonoids are very beneficial to your brain they can make sure your blood vessels and neurons grow so that there is

ample blood flow to the brain a study was conducted among 30 healthy people to see the benefits of cocoa one group was given dark chocolate that had 720 mg of cocoa the other group had white chocolate that did not have cocoa flavonoids the group that had dark chocolate exhibited signs of better memory compared with the white chocolate group if you do have dark chocolate make sure it has at least 70% cocoa that would have a lot of flavenoids number six exercise you don't need me to tell you how great exercise is for your health it

protects you from several chronic diseases like diabetes obesity and cardiovascular health issues but that's not all exercise is great for your mental health as well various Studies have shown that regular exercise improves memory in people of all ages a study was conducted among nearly 150 people between the ages of 19 and 93 the results showed that 15 minutes of exercise on a stationary bike improved cognitive abilities even a moderate amount of exercise Improv proves memory for all ages research has also shown that when you exercise there is an increase in the production of neuroprotective proteins

this helps improve neuronal development and the health of your brain when you exercise regularly especially during your midlife you are less likely to have dementia in old age so stop procrastinating and start getting active you don't need to join a gym for that even simple body weight exercises performed at home can help in case you don't have time for even that maybe just try to walk more heading out for grocery shopping at the supermarket on the next block walk there instead of taking your car don't use the elevator instead take the staircase there are so

many simple ways to increase your daily step count number seven meditation meditation can help boost memory too because meditation is soothing it can also reduce your blood pressure and bring down your stress and anx anxiety levels research has shown meditation can improve the gray matter present in your brain this gray matter is what contains all the neuron cell bodies when you age your gray matter declines and causes memory loss meditation can improve short-term memory too a study was conducted in a Taiwan College in which one group practiced meditation another group did not practice these mindfulness

techniques the results show that the group that meditated had better spatial memory compared with the other group spatial memory is the one that helps your brain process information and memorize it number eight alcohol in moderation an occasional glass of wine is fine in fact it is such a common way for people to unwind at the end of a long tiring day but don't let turning to alcohol become a habit for you drinking too much alcohol is bad for your health and your brain it can also have a negative impact on your memory various studies have

shown that binge drinking causes a deficit in memory and changes the brain binge drinking refers to drinking that increases your blood alcohol level to 0.08 G per milliliter or more on a regular basis a study was conducted among more than 150 college students to see the impact of alcohol one group drank as many as six or more drinks for a short duration the other group did not binge drink at all the results showed the group that was binge drinking had trouble with memory Rec called tests alcohol causes neurotoxic effects on your brain when you binge

drink repeatedly it causes damage to your hippocampus this is the part of your brain that deals with memory it does not mean you have to completely avoid alcohol having a drink or two every now and then is acceptable number nine maintain moderate weight it might sound like a broken record when I say obesity is detrimental to your health but the truth is no matter how hard we try to deny it excess fat in your body is a big Health concern it impacts your body and your brain maintaining a moderate weight is good for your physical

and mental health various Studies have shown that obesity is one of the factors contributing to cognitive decline when you're dealing with obesity it changes your genes associated with memory which has a negative impact on it a study was conducted among 50 people aged between 18 and 35 the results showed those who had a high body mass index performed far worse when it came to memory tests people with obesity are also at a higher risk of developing Alzheimer's disease this disease is Progressive and causes damage to your memory and your brain's cognitive abilities food you can

eat to improve memory your brain is a big deal it is the control center of your body that you want to keep working excellently at all times it's no surprise that your diet has a significant impact on the the well-being of your brain there are foods you can include in your diet to boost its functioning ready to know which ones you should consider let me run them by you quickly number one fatty fish omega-3 fatty acids and in particular EPA in DHA can be found in abundance in fatty fish like salmon trout and sardines DHA

plays an important role in preserving brain structure and function researchers have found that people who eat more fish have more gray matter in their brains which is associated with better cognitive abilities and memory according to the findings of another study eating fish is associated with a lower likelihood of developing Alzheimer's disease you should aim for two servings per week Each of which should be about 3 to 4 o number two blueberries blueberries are loaded with antioxidants which have been shown to improve memory and slow down the aging process of the brain they contain flavonoids which

interact with brain structures that are necessary for memory flavonoids are found in these they also appear to improve neural connections which can slow the decline of cognitive function according to the findings of one study older adults who drank blueberry juice had significantly better memory performance one cup is a typical serving size try to eat them multiple times per week number three turmeric kirkin which is found in turmeric is an anti-inflammatory and antioxidant that is able to cross the blood brain barrier it is thought to remove the ameloid plaes that are diagnostic of Alzheimer's disease and

increased levels of brain derage neurotrophic factor or bdnf which is a form of growth hormone that assists in proper brain function one study found that people with mild age related memory loss saw improvements in both their memory and mood when they consumed Camin on a regular basis even just a teaspoon which is equivalent to about 2 G added to your diet on a daily basis can be beneficial number four broccoli broccoli is an excellent source of antioxidants as well as Vitamin K It is believed vitamin K promotes healthy brain function and is associated with improved

memory in addition the antioxidant properties of broccoli can assist in lowering the probability of developing neurodegenerative conditions one study among the many that have found a connection between dietary vitamin K and cognitive function discovered a correlation between higher vitamin K intake and improved cognitive performance now that we have discussed the many ways to boost your brain and power there are other things you must know about your body that can warn you about potential health problems interested in learning more watch vitamin B12 deficiency signs your body is warning you about or watch 15 early warning signs

of heart disease you should look out for watch one or better yet watch both which tip in this video was your favorite let us know in the comments below