The more expert you are, the more you should say "I don't know" what you don't know.
Satoshi
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Six little habits that boost memory, including “drinking water.”
Satoshi
Hello, this is Santoshi.
When working during the busy season, we all experience a little forgetfulness, such as forgetting where we put the keys or remote control, or not being able to remember a person’s name at a moment’s notice.
Sometimes we feel that our forgetfulness is due to our age. However, we cannot give up because of our age.
Live Science, a science news site, has compiled a list of relatively simple lifestyle habits that can be taken to prevent memory loss and improve memory.
How to improve your memory | Live Science
https://www.livescience.com/how-to-improve-your-memory
1. FOCUS ON A HEALTHY DIET
Eating a healthier diet has also been shown to help improve memory.
For example, a 2016 study examining the relationship between the MIND diet, designed with brain health in mind, and Alzheimer’s disease found that the MIND diet reduced the risk of Alzheimer’s disease by 53%.
The MIND diet is a combination of the DASH diet and the Mediterranean diet, a diet designed to prevent hypertension.
| ●Consume three servings of whole grain cereals per day. |
| ●Consume at least one serving of vegetables per day. |
| ●One glass of wine per day. |
These three items are the main focus of the program, and include green leafy vegetables, berries, nuts, beans, fish, olive oil, and other foods in the diet.
2. PRACTICE MEDITATION
Meditation has been shown to relieve stress and slow brain aging.
A 2014 study analyzing 12 studies in the literature on cognitive function and meditation found that various meditation techniques, including meditation while listening to classical music, Zen, and yoga, may offset age-related cognitive decline.
3. DRINK PLENTY OF WATER
An important substance for all bodily functions is water.
When water is in short supply, not only does physical condition suffer.
It can also affect performance of cognitive functions such as short-term memory and attention.
For example, a 2018 meta-analysis of 33 studies on dehydration and cognitive function found that dehydration, which results in a 2% loss of body weight, also caused a significant deterioration in cognitive function.
4. GET MOVING
Physical activity has a significant impact on brain function, as studies have shown that exercise activates memory areas of the brain and that exercise improves the brains of Alzheimer’s disease patients.
A 2018 study looked at the impact of mild exercise on memory.
It reported that just 10 minutes of very light exercise activated the dentate gyrus, a region in the hippocampus that controls memory.
5. GET A GOOD NIGHT’S SLEEP EACH NIGHT
Experts advocate that 7-8 hours of sleep per day, the most commonly recommended amount of sleep, is essential for brain health.
A 2019 study that measured brain waves during sleep also reported that “a single interruption of REM sleep worsened reactivity in the amygdala, the area of the brain that processes memories, throughout the night.
Sleep quality as well as sleep duration is considered important.
The following are ways to improve the quality of sleep.
| ●Go to bed and wake up at the same time every day. |
| ●Avoid using smartphones and computers one hour before bedtime. |
| ●Exercise during the day. |
| ●Avoid caffeinated drinks, alcohol, and heavy meals before bed. |
| ●Read a book or listen to relaxing music before bed. |
6. IMPROVE YOUR GUT MICROBIOME
The gut has such a significant impact on brain activity that it has been called the “second brain,” and a 2021 study examining the relationship between sugar intake and memory suggests that gut bacteria have a significant impact on cognitive function.
A diet that improves intestinal health includes the following
| ●Adequate intake of fiber-rich prebiotic foods such as fruits, vegetables, and whole-grain cereals. |
| ●Eat fermented foods such as sauerkraut, kimchi, black tea mushrooms, and other fermented foods, i.e., probiotic foods, often. |
In addition, it has been shown that prebiotic foods may improve sleep quality.
Avoid highly processed, refined carbohydrates and high-sugar foods.
◆Others
What about in terms of stimulating the brain and keeping it functioning?
A variety of games that require memory and problem-solving skills, such as crossword puzzles, Sudoku, jigsaw puzzles, card games such as neurasthenia, and video games, have proven effective.
For example, studies have shown that playing board games prevents cognitive decline.
Outside of games, learning a second language has been shown to improve brain performance, and the benefits continue into old age.
ABOUT ME
Hello, I’m Satoshi.
I’ve been working as a staff member for an organization for over a decade. During that time, I’ve had various experiences, from launching new businesses to streamlining operations using information I’ve gathered from the internet and my own experiences. Of course, I’ve been successful with the help of colleagues and superiors, and I’m grateful to them.
Nowadays, I find myself in a position where people from various backgrounds ask me for advice and share their knowledge. However, being constantly approached has made me realize that I need to protect my own time.
So, I’ve decided to start a blog called ‘Satoshi Lab’ to share knowledge. I hope that by writing about my thoughts and experiences, people will enjoy reading and find it helpful in their own journeys.
