Unfortunately, as time goes by, our memory may become worse. Over the years, research has shown that stress, sleep, and our diet can all impact how healthy our brains are when it comes to recalling our past. So it's best to prevent memory problems from occurring now rather than waiting. Because once it begins to deteriorate, it's not so easy to bring all of our memories back. Luckily, Erica Spiegelman, who specializes in wellness, has a few hacks that can improve our cognitive abilities. Here they are.
"Eating healthy is key, especially FLAVONOIDS!" Spiegelman explained. But ht exactly are flavonoids? They are a class of polyphenolic secondary metabolites found in plants that include high levels of antioxidants. And antioxidants help get rid of free radicals that harm our brains. Some yummy foods that have it are wine (in moderation), green tea/matcha, and colorful fruits and veggies. "The neuroprotective actions of dietary flavonoids protect neurons against, and in turn, help with memory and cognitive function! Berries, red cabbage, grapes, tea, parsley, kale, and onions are all great sources," she said.
The second crucial tip in maintaining vital memory is getting enough rest! There's a reason why we grew up always hearing that we need at least 7 hours of sleep. The body needs that much time to get rid of toxic waste in the brain. Yup - that's right, just like the lymphatic drainage system in our body removes waste, our brains have a similar system called the glymphatic system. After spending hours retaining info throughout the day, our cognitive functions need time to clear out the important facts from the rest. So make sure you catch plenty of Z's.
Now, these tips are great ways to prevent memory loss, but how do we maintain the strong capabilities we have now? According to Spiegelman, we should be talking to ourselves. While that may sound odd at first saying things out loud helps our brain with memory recall. "We remember things when we speak them and repeat them," she explained. Even writing it down can greatly help. One study suggested that a good way to retain info is by putting it down on a piece of paper. "Writing down information in your own words helps the brain remember concepts," the wellness expert shared. "Even writing down pictures, diagrams, and charts can be helpful." Check out Spiegelman’s website for more amazing tips. And maybe write the above down in your journal... you know, so you won’t forget.