Feeling a little absentminded these days? You’re not alone, more than half of the population report changes in their memory as they age. The good news is there are quick and simple ways you can boost your brain power. Starting these steps today can help increase the odds that your brain will be active, functioning, and sharp well into old age. Here are some fast ways to turn up your memory power.
- Increase Your Niacin Intake
Niacin has been proven to decrease annual rate of cognitive decline. Foods like liver, eggs, broccoli, and fish are reportedly great sources of niacin. Eating fruits and veggies balanced out with fats and protein will help to ensure you are getting your adequate intake of niacin, which helps maximize brain neuron functioning.
- Do Something New
Mix up your routine. New experiences stimulate the brain. Avoid getting stuck doing the same things. Change the structure of your brain by trying a new way of doing things. This will create new neural paths and promote your intelligence level. Things as simple as a trying a new exercise routine, a new recipe, or even a new route to work, can drastically improve your brain power.
- Try Some Oil
Did you know that sixty percent of the brain consist of fat? With that said, red palm oil is a proven brain-friendly fat. It’s a great sources of tocotrienols, which research has found to protect the brain from damage after brain trauma, such as strokes. Coconut Oil consist of fat that converts to ketones. Ketones operate like rocket fuel for the brain. According to research, high-fat diets that produce high amounts of ketones are one of a brains best friends.
- Exercise Regularly
It’s a proven fact that regular exercise enhances neurogenesis, which in simplest terms is the birth of new brain cells. Exercising helps your brain generate new cells, among a million other benefits. Every time you replenish brain cells; go figure.
- Get Enough Sleep
Sleep is like a retreat for the brain. It helps your brain to regenerate cells and removes all the toxins that accumulate throughout the day. Getting your proper rest will help your brain perform at its best.
According to The National Sleep Foundation’s major report— published in their own Sleep Health Journal, here are the recommended times based on age groups:
Newborns (0-3 months): 14-17 hours each day.
Infants (4-11 months): 12-15 hours each day.
Toddlers (1-2 years): 11-14 hours each day.
Preschoolers (3-5): 10-13 hours each day.
School age children (6-13): 9-11 hours each day.
Teenagers (14-17): 8-10 hours each day.
Younger adults (18-25): 7-9 hours each day.
Adults (26-64): 7-9 hours each day.
Older adults (65+): 7-8 hours each day.
- Read a Book
Reading not only relieves stress and anxiety, which are also identified as brain-cell killers, it also acts as a mini-spa for the brain. Research supports that reading encourages you to use your imagination, which serves as an effective way to train your brain by prompting you to create an image of what you’re reading.
