Unfortunately, if you are reading this, you are human, and humans decline cognitively as they age.
Memory loss is the number one complaint. There are a myriad of factors that contribute to this: genetics, aging, medical conditions, diet and lifestyle.
Age related cognitive decline is a proven, scientific fact, but there are ways to slow it down and stave it off for a few more years. Here are some tips to help maintain the status quo or even improve your memory.
- Engage in brain training: in a study of over 2,000 adults that participated in the brain training programs offered by LearningRx, the parent company to Metro Learning Solutions, the results showed a gain of 24.66 percentile points in all cognitive areas tested and targeted.
- Exercise, chiefly aerobic. In addition to the physical results of aerobic exercise, studies indicate an improvement in memory. Aim for 30 minutes, 5 days a week.
- Meditation or practicing mindfulness improves brain function, reduces the markers of brain degeneration and improves memory.
- Get enough sleep: Experts recommend 7 – 9 hours nightly
- Decrease the amount of sugar in your diet.
- Avoid high calorie diets.
- Increase caffeine intake, especially from coffee or green tea. Having caffeine has shown to boost short term memory. So if there’s something you need to remember later in the day or the following day, consider having a cup of coffee or green tea to help with recall.
- Eat dark chocolate: Look for at least 72% cacao and less sugar. Studies seem to suggest that people who ate dark chocolate performed better on spatial memory tests. And you don’t need much! The benefits were seen with right round an ounce a day.