Exercising not only helps improve whole body health but also helps improve mood, promote blood circulation, improve circulation, and improve memory effectively. Aerobic exercise for at least 20 minutes a day is enough to improve neurological function. Swedish researchers found that running's anti-depressant effects are linked to improvements in the area of the brain responsible for learning and memory.
Ensure sleep quality
When you sleep, the glymphatic (waste clearance) system in the brain removes toxic substances that accumulate throughout the day from the central nervous system. This helps our brain function well when you wake up. In addition, when we sleep, the brain also "cleans up" and deletes unnecessary information that can disrupt the nervous system. Therefore, to help your body stay healthy and your brain function well, you need to ensure the quality and quantity of sleep every night: That is to sleep 7-8 hours/day, deep and comfortable sleep.
"Intellectual" games such as chess, Chinese chess, puzzles Foodle, word games... help a lot in training your memory and improving your vocabulary. Difficult and rare words are stored in separate places from common words in the brain, and if not used regularly, these areas can disappear in older people. Repeating easily forgotten words refreshes and restructures the brain, so why not try reading a challenging book with unfamiliar words.
Practice memory ability
According to experts, memory is not an innate talent but is trained every day. Therefore, to effectively enhance your memory, you need to train your brain's memory ability by: Creating a habit of recording important events, recalling past events so that you will remember longer. Learn to associate one thing with another to help your brain remember more things, thereby making your reflexes sharper. Practice ways to increase reaction speed such as increasing reading speed, speaking speed, reasoning speed and thinking about a problem to help the brain react more flexibly.
Add natural essences
You may not know, our brain only accounts for about 2% of our body weight but consumes 20%25% of the whole body's oxygen and energy needs. The brain is also the place that produces the most free radicals in the body, but the brain's anti-free radical system is much weaker than other organs, for example only 1/10 that of the liver. Therefore, the brain is very sensitive and vulnerable to free radical attacks, leading to brain diseases such as: nerve cell degeneration (memory loss, dementia, Alzheimer's, Parkinson's disease) and cerebrovascular disease.
Learn music or a new language
Music really has a profound effect on the mind because it touches the fundamental part of the brain. Learning to play a musical instrument not only affects your musical ability but also affects your speech and vision abilities. Children who play a musical instrument have higher IQs, while older musicians have higher cognitive test scores and are more susceptible to the challenges of aging.
If you are not a music lover, you can learn a new language. This is also an effective way to enhance memory. A study from the University of Edinburgh (UK) shows that learning a new language can delay dementia for many years. If you don't have time to attend school, try taking online courses.
Meeting friends is not only a way to improve your brain, but it also reduces the risk of dementia. A study in the journal PLOS Medicine shows that people who live alone are twice as likely to develop dementia. Maintaining good social relationships is key to mental health, says Dr. Jansari. People who live alone and rarely socialize will not be as agile as people who regularly interact with many people.