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5 ways to improve memory and prevent Alzheimer's

Memory loss may be a feature of aging, and memory loss associated with aging differs from normal forgetfulness that occurs due to too many tasks, daily preoccupation, and lack of focus, sometimes forgetting can be a sign of dementia and Alzheimer's disease, but there are steps you can take to keep your brain healthy and memory Strong, in this report we present 5 ways to improve your memory and prevent Alzheimer's, according to the "EAT THIS" website.

5 ways to improve memory and prevent Alzheimer's


Follow a healthy diet


According to the Mayo Clinic website, “Diets rich in fruits, vegetables, whole grains, legumes, fish, healthy fats, and herbs or seeds provide memory-enhancing brain function,” and nutrients (such as antioxidants and omega-3 fatty acids) also benefit the cardiovascular system and brain.

And be sure to drink plenty of water, which benefits brain health: Even mild cases of dehydration can cause your brain to run low, reduce memory, and experts advise drinking five to six cups a day.

  stop smoking


The Alzheimer's Association of America states: "There is strong evidence that smoking can increase the risk of dementia, because the toxins in tobacco can damage the vascular system, the vessels that carry blood throughout the body, including the brain, where it can be The reduced blood flow associated with smoking, impaired blood vessels, oxidative stress, and inflammation may lead to stroke or dementia.”

exercise regularly 


Several studies have found that people who exercise have a lower risk of memory loss and dementia, and the most recent 2020 study published in the American Journal of Applied Physiology, Nutrition and Metabolism determined that older adults who exercised with "short periods of activity" experienced an improvement in memory. by up to 30%.

Physical activity enhances the flow of blood and oxygen to the brain and produces growth hormones that increase the network of blood vessels.

Maintain healthy blood pressure


Preventing high blood pressure isn't just important for heart health — it's also important for your brain. In a study published in the journal Neurology, researchers found that when people with high blood pressure perform memory exercises, their blood flow to the parts of the brain associated with memory is less than People with normal blood pressure.

 Mind and brain exercises


Exercising your brain is just as important as physical exercise for overall health. You can play mind games and puzzles and challenge yourself to try different things and learn new skills.

Harvard Medical School said, "Which exercise is best for the brain...The activities with the greatest impact are those that require you to work beyond what is easy and comfortable. Learning a new language, volunteering, and other activities that tire your mind are best."