Have you started forgetting things before you turned 30? 6 tricks to say goodbye to "goldfish brain" and improve cognitive function
Do you feel like you often forget things or lose concentration when working or studying? If you feel that your brain is “aging prematurely” at a young age, it may be related to poor living habits and lack of brain exercise. In addition to choosing a healthier diet, getting enough sleep and exercising, the following 6 measures may have benefits for brain health and help further improve personal work performance and learning abilities:
1. Adopt a Madi diet.
The “MIND Diet” is a dietary pattern that combines the “DASH Diet” and the “Mediterranean Diet” and includes 10 types of foods that are beneficial to brain health: green vegetables, other vegetables, nuts, berries, Whole grains, fish, legumes, poultry, olive oil and red wine.
Research published in the “Alzheimer’s & Dementia Journal” shows that the Med diet may be related to reducing the risk of Alzheimer’s disease in the elderly, and can reduce the risk of Alzheimer’s disease by up to 53%.
2. Practice meditation.
Due to the popularity of 3C products and technological advancement, modern people’s brains are often over-stimulated and tend to ignore the benefits of “brain relaxation”. A study published in the “Annals of the New York Academy of Sciences” pointed out that practicing meditation or sitting still can help slow down age-related cognitive decline. Compared with their peers, the cognitive ability, memory, and Judgment performance is better.
3. Add more water.
Adequate supplementation is beneficial to maintaining body functions, and brain function is no exception. The U.S. National Institutes of Health (NIH) has issued guidelines stating that long-term dehydration is detrimental to brain function; and 33 meta-analysis studies in “Medicine Science in Sports & Exercise” found that long-term dehydration will impair the brain’s cognitive abilities and even increase workload. Risk of accidents and occupational injuries.
4. Exercise regularly.
The U.S. National Institutes of Health reports that exercise can help strengthen neuronal connections in the brain, leading to higher “neuroplasticity”; it also increases the concentration of “brain-derived neurotrophic growth factor” (BDNF), which is beneficial to personal creativity. Organization is crucial.
Research also points out that just pedaling a bicycle or flywheel for 10 minutes a day can significantly increase the activity of the “hippocampus” in the brain, and promote better memory, organization and creativity.
5. Get enough sleep.
Could poor sleep quality affect brain health? A study in “Current Biology” points out that if an individual lacks sleep for a long time or has poor sleep quality, he or she will be in the “rapid eye movement” (REM) period for a longer period of time when falling asleep, making the individual prone to dreaming, shallow sleep, and even interfering with the operation of the hippocampus. , which may cause memory loss and cognitive ability to deteriorate.
6. Exercise your brain moderately.
Research published in “Frontiers in Psychology” suggests that moderate use of “brainstroming” measures in life, such as crossword puzzles, Sudoku, puzzles, card games, etc., can play a certain role in preventing memory loss and keeping thinking sharp. extent of benefits. In addition, learning a second language can help improve cognitive function of the brain at any age.
Source:
Dehydration Impairs Cognitive Performance: A Meta-analysis
Restless REM Sleep Impedes Overnight Amygdala Adaptation
MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease
Never too late? An advantage on tests of auditory attention extends to late bilinguals
The potential effects of meditation on age-related cognitive decline: a systematic review
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