Sunday, May 15, 2022

How To Improve Memory At 50

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How to improve your memory by 25-50% right now. Make sure to watch to the best part at the end.

You still feel 21 but youve noticed yourself becoming more reliant on that to-do list than you used to be. Dont worry, trips and slips in memory can cause panic in fifty-somethings, but are usually a result of having a busy life! Although this is the age that early onset Alzheimers might appear, it is very rare and most people still have time to make some positive lifestyle changes to improve brain health and memory.

These can include:

What Is An Iq Level

IQ, which is short for intelligence quotient, is a measure of someones intellectual intelligence and potential. This measurement was popularized in the 1900s by a French psychologist named Alfred Binet.

IQ is measured using standardized testing thats administered by licensed psychologists and, in some cases, those with graduate level mental health training. Common standardized IQ tests include:

  • Wechsler Intelligence Scale for Children
  • Wechsler Intelligence Scale for Adults
  • Stanford-Binet Intelligence Scale

Despite how popular online IQ tests and apps are, they cant accurately measure your IQ in the same way that a psychologist-administered IQ test can.

And while IQ levels are one way to measure intelligence, theyre not the only measure. Instead, IQ testing can be used as the first step in diagnosing other mental health conditions and learning disabilities.

Disproportionate Impact On Women

Globally, dementia has a disproportionate impact on women. Sixty-five percent of total deaths due to dementia are women, and disability-adjusted life years due to dementia are roughly 60% higher in women than in men. Additionally, women provide the majority of informal care for people living with dementia, accounting for 70% of carer hours.

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Group Or Chunk Information

Grouping or chunking refers to the process of dividing newly learned information into chunks to produce fewer, larger chunks of information. For example, you may have noticed that its much easier to remember a phone number if the 10 digits are grouped into three separate chunks rather than one long number .

Boost Your Memory With Mental Workouts

5 simple ways to increase your brain memory power 50%

Just as the body benefits from physical exercise, the brain benefits from mental workouts as well.

Some of the reported benefits of brain exercise include better memory and mood, faster thinking, better vision and hearing, quicker reaction time, and feelings of increased focus, motivation, and productivity.

Here are just some of the many proven ways you can develop your memory by stimulating and challenging your brain.

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Repeat What You Want To Know

When you want to remember something you’ve just heard, read, or thought about, repeat it out loud or write it down. That way, you reinforce the memory or connection. For example, if you’ve just been told someone’s name, use it when you speak with him or her: “So, John, where did you meet Camille?” If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you’ve done. And don’t hesitate to ask for information to be repeated.

A Note About Unproven Treatments

Some people are tempted by untried or unproven “cures” that claim to make the brain sharper or prevent dementia. Be cautious of pills, supplements, brain training computer games, or other products that promise to improve memory or prevent brain disorders. These might be unsafe, a waste of money, or both. They might even interfere with other medical treatments. Currently there is no drug or treatment that prevents Alzheimer’s or related dementias.

However, there are currently several drugs available by prescription to safely treat the symptoms of early and mid-stage Alzheimer’s. If you have been diagnosed with dementia, your doctor may suggest that you take one of them.

How to protect yourself and others from unproven treatments:

  • Beware if the product claim seems too promising and if it conflicts with what youve heard from your health care provider.
  • Question any product that claims to be a scientific breakthrough. Companies marketing these products often take advantage of people when they are most vulnerable and looking for a miracle cure.
  • Check with your doctor or health care professional before buying any product, including those labeled as dietary supplements, that promises to improve your memory or prevent dementia.
  • Report any products or supplements being advertised as a treatment for Alzheimer’s or other diseases on the U.S. Food and Drug Administrations website.

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Cut Down On Refined Carbs

Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice and white bread may be damaging to your memory.

These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels .

Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline and reduced cognitive function .

One study of 317 healthy children found that those who consumed more processed carbs like white rice, noodles and fast food had reduced cognitive capacity, including poorer short-term and working memory .

Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently (

31 ).

Vitamin-D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement.

Summary Vitamin-D deficiency is very common, especially in colder climates, and has been associated with age-related cognitive decline and dementia. If you think you might have low levels of vitamin D, ask your doctor for a blood test.

Brain Exercises To Boost Memory And Cognitive Function

Best Exercise For Brain Health After 50 (Improve YOUR MEMORY!)

In addition to following healthy lifestyle habits, such as eating a well-balanced diet and exercising regularly, you can also keep your mind and memory sharp with exercises to train your brain. And you dont have to break the bank to do so. While there are scores of computer games and apps that promise to enhance cognitive function, there isnt any definitive research that shows these products have significant neurological benefits for older adults. In a review published in 2014 in the journal PLoS Medicine, Australian researchers looked at 52 studies on computerized cognitive training and found that the games are not particularly effective in improving brain performance. But a study published in March 2020 in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences of found that CCT may have some cognitive benefits, especially if combined with physical exercise.

Experts recommend sticking to brain training that involves real-world activities instead. Exercises to strengthen brain function should offer novelty and challenge. Almost any silly suggestion can work, says David Eagleman, PhD, a neuroscientist and adjunct professor of psychology and public mental health and population sciences at the Wu Tsai Neurosciences Institute at Stanford University in California. Drive home via a different route. Brush your teeth with your opposite hand. The brain works through associations, , so the more senses you involve, the better.

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Learn A Foreign Language

Even if international travel isnt in your plans, learning a new language can be beneficial. It improves cognitive functioning in older adults, according to a review of several studies in the journal Frontiers in Human Neuroscience. Duolingo and Babble are both fun and effective virtual options for practicing a new language.

Embrace Your Inner Artist

Creating art stimulates your imagination, makes you more observant, and improves your memory.

Art therapy can improve cognitive abilities even in people with serious brain conditions.

Remarkably, it can improve memory in Alzheimers patients by up to 70%.

Art

Engage in a creative pastime just for fun. The results dont need to be fine art.

If you need ideas to get started, check out this list of 100 Art Therapy Exercises.

If you feel that you arent artistic, no worries!

Even doodling can help you stay focused, learn new concepts, and retain information.

Doodling while listening to a lecture can increase memory recall by an impressive 30%.

The hippocampus gradually shrinks with age, but exercise stimulates its growth.

You may be pleased to know that exercise doesnt have to be strenuous to build brain fitness.

The best types of exercise are those that just about everyone no matter their level of physical fitness can do.

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How To Continually Improve Memory Power

A healthy, nutritious diet, getting regular exercise, sleeping well, stress management, and keeping your brain stimulated will enhance your memory power. Our daily habits can truly influence how well our brains work, including our memory function. They can also help stave off dementia, Alzheimers and other cognitive diseases. So, take the necessary steps weve outlined here to keep your brain activated which will in turn mean much more memory power.

Stick To An Exercise Routine

How To Improve Your Memory: 5 Easy Tricks

Your mind and body are interconnected. Often, what benefits the body benefits the brain. Regular exercise, even taking a simple walk, goes a long way toward improving your memory and cognitive skills, according to Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School.

In fact, the foots impact during a walk sends pressure waves through the arteries, increasing blood flow and resulting in a healthier mind, according to researchers at New Mexico Highlands University. Try adding some of these physical activities to your daily or weekly routine to boost blood flow to your brain:

  • hiking on nearby nature trails
  • tennis or pickleball
  • water aerobics

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Enhance Your Memory With The Right Supplements

Eating a healthy diet isnt always enough to get all the nutrients you need to maximize mental performance and memory.

Processed foods, depleted soils, stress, pollution, and medications are just some of the many thieves that rob the brain of nutrients.

Here are some supplements that can help, including two that provide an immediate memory boost that you can notice within minutes.

What Causes Memory Loss

Many things can cause memory loss. Age is a key factor as the normal aging process causes a slight decline in brain function. As someone ages, connections between brain cells that store and transfer information are weakened, affecting recall.

Cognitive disorders such as Alzheimers disease and other types of dementia are progressive conditions that cause severe memory loss over time. Many factors can increase your loved ones risk of dementia, including age, family history, obesity, high blood pressure, diabetes, and smoking.

About 10% of people who have a stroke and nearly one-third of those who have a second stroke develop dementia. Heart disease and fat buildup in the arteries also contribute to cognitive decline and dementia.

Other causes of temporary memory loss in elderly adults may include adverse reactions to medications, infections, vitamin B-12 deficiency, depression, and excessive alcohol consumption.

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Fit In Some Exercise A Few Times A Week

Exercising doesnt only improve our fitness levels, but can also help to develop a healthier brain. By running, cycling, swimming, or whatever form of exercise takes your fancy, you can strengthen the connections between brain cells. From this, your learning and memory skills can improve and you should be able to absorb more information from your lectures and library books.

Its recommended that you exercise for at least 30 minutes, five times a week, but if you are relatively new to exercising, start off with a couple of times a week and slowly build it up. Otherwise you risk growing bored of the new routine, before youve developed the habit.

What Helps Prevent Memory Loss

Secrets of a Healthy Brain at Any Age. Improve My Memory Power.

Staying mentally, physically, and socially active may lower the risk of memory loss, according to the National Institute on Aging. Although you cant change your parents age or family history, you can encourage them to make lifestyle changes that may help prevent memory loss or improve memory.

Stay physically active. Exercise helps lower your likelihood of heart disease, diabetes, high blood pressure, and stroke all risk factors for cognitive and memory disorders. Encourage your parent to try low-impact exercises such as yoga, tai chi, or even a walk around the block to help improve blood flow to the brain and keep their mind sharp.

Eat a healthy diet. A diet that is rich in vegetables, fruits, lean proteins, and whole grains can help your brain and heart health. Eating healthy can stave off conditions that contribute to cognitive decline, such as diabetes, obesity, and high blood pressure. Some healthy food groups that may have cognitive benefits include leafy green vegetables, berries, whole grains, fish, lean poultry, beans, and olive oil.

Keep your mind engaged. Reading, learning something new, doing crossword puzzles, or playing games can help keep the mind active. Stimulating the mind may help prevent memory loss by enhancing connections between cells in the brain that support memory.

National Institute on Aging.Brain health.

National Institute on Alcohol Abuse and Alcoholism.Drinking Levels Defined.

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Memory Loss: Whats Normal

Occasional forgetfulness can be a normal part of aging. Examples of memory loss that come with age include forgetting to pay a bill one month or occasionally losing track of the date or day of the week. However, memory loss that affects your ability to do everyday activities can be a sign of a serious problem.

Signs of memory problems in elderly adults that warrant a visit to the doctor may include the following:

  • Asking repetitive questions
  • Getting lost in places you know well
  • Having trouble following directions or learning new things
  • Being confused about people, time, and places
  • Having difficulty following a conversation

Is Your Memory Normal

They say that memory loss is the second thing to happen as you get older. So what’s the first? Umm, I forgot! And actually, by the time you reach the end of this story, you may remember only a fraction of it. Not to worry, you’re not alone.

Experts say that mild memory loss is perfectly normal — especially as we age. That’s right, if you sometimes forget simple things, you’re not necessarily developing Alzheimer’s disease. There is a gang of people walking around just like you who occasionally misplace their keys, have that deer-in-headlights look as they search for their cars in parking lots, and can’t recall the name of one new person they met at their last office party — yes, the one from last night. And there’s a reason for those character-themed floors coupled with the happy-go-lucky music in Disney amusement park parking garages.

“If we have forgotten an appointment, we begin thinking, ‘Uh oh, is this the first sign of Alzheimer’s disease?’ and we become much more conscious, and it gets kind of a disproportionate amount of attention when it really may be something quite benign,” Stuart Zola, PhD, professor of psychiatry and behavioral sciences at the Emory School of Medicine and director of Yerkes National Primate Facility in Atlanta tells WebMD.

Memory is the ability to normally recall the facts and events of our lives, and this takes place in three stages:

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Keep Your Brain Hydrated

It isnt just what you eat that affects your memory, its also what and how much you drink.

Water might just be the best brain tonic.

The brain is 73% water and it takes only 2% dehydration to diminish memory, attention, and other cognitive skills.

HOW’S YOUR MOOD?

Its estimated that 75% of the US population does not drink adequate fluids.

The effects of dehydration on the brain are so pronounced that they mimic the symptoms of dementia.

How much do you need to drink?

The 8 glasses per day rule is an over-simplification.

A better rule of thumb is to divide your weight in pounds by two and drink that many ounces of water per day.

Better yet, check out this online hydration calculator created by Camelbak.com.

It will help you determine the amount of water you need when you exercise by taking into account such variables as your age, weight, gender, activity level, temperature, and even cloud cover.

Hydration

Try A Fish Oil Supplement

50 Extra

Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid .

These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline .

Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.

One study of 36 older adults with mild cognitive impairment found that short-term and working memory scores improved significantly after they took concentrated fish oil supplements for 12 months .

Another recent review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory .

Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (

Summary Fish and fish oil supplements are rich in the omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term, working and episodic memory, especially in older people.

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Can Memory Be Preserved During The Aging Process

According to the American Academy of Neurologys practice guideline for patients with mild cognitive impairment, the best thing you can do to maintain your brain health is to exercise twice a week.

Although there is no clear-cut proven link that doing any of the following will help slow memory and thinking skill decline, these are general recommendations for maintaining good health.

Make Repeating A Habit

When you learn someones name, repeat it a few times. Use it as soon as they tell you their name and then say it again a couple of times in the conversationmaking sure you finish with it. Youll find it much easier to remember their name the next time you see them.

You can do this with everything else you learn. The more you repeat, the easier it is for something to stick in your brain. And saying something aloud makes it even easier to cement the idea within.

If you do need the information repeated to you, dont be embarrassed to ask.

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