Neuroscientist shares 5 lifestyle tweaks to improve memory

mental health

by Adriana Diaz

Don't forget these tips.

Neuroscientists reveal five simple things you can do every day to stimulate your brain and improve your memory. This can be anything from getting 8-10 hours of sleep each night to practicing mindfulness.

Brain health is an important but often overlooked aspect of our overall health and well-being. Protecting your brain health may reduce your risk of developing Alzheimer's disease and the increasingly common forms of dementia.

According to the Alzheimer's Association, it is estimated that 6.7 million Americans over the age of 65 will have Alzheimer's disease by 2023. Young people can also develop this condition.

Rachel Summers, a neuroscientist and mental wellness coach, resurfaced this week after posting a TikTok last year sharing healthy habits she encourages everyone to practice.

sleep

“Get enough sleep,” Summers advises. “It's actually during the night, when we're asleep, that we consolidate our long-term memories.”

She added, “I recommend about eight to 10 hours a night.”

The Centers for Disease Control and Prevention recommends that adults stay home for at least seven hours each night.

While many Americans struggle to achieve this important goal, some Gen Zers take their sleep schedules very seriously.

exercise

Summers also emphasizes the importance of a consistent workout routine, and be sure to include some cardio.

“Aerobic exercise has been shown to improve memory in both young and older adults,” Summers said.

Aerobic exercise, or aerobic exercise, is physical activity, such as walking, running, or swimming, that increases heart rate and the flow of oxygen throughout the body to produce energy.

Summers explained that these movements get blood flowing to the brain and support its function.

Mindfulness

Summers also cites mindfulness as a great way to boost brain health.

Mindfulness is the practice of sitting completely in the present moment and focusing on your mind and body.

“Mindfulness has been shown to increase the thickness of the prefrontal cortex, an area of ​​the brain associated with attention and memory,” Summers said.

She encourages people to meditate and journal to practice mindfulness.

Activities to activate your brain

“Activities that challenge the brain, such as learning a new language or learning to play a musical instrument, can improve memory,” Summers says.

“These activities can stimulate the brain and promote the growth of new neural connections,” she continued.

search

“Working on remembering can help you stay sharp,” Summers advises.

“That means practicing remembering things from memory without using Google,” she said.

This strengthens the connections that hold memories and knowledge in your head, making it more likely that you will be able to recall it in the future.

A fun way to practice this is by playing trivia.