In the past, people often blamed aging for memory loss, such as forgetfulness. However, in recent years, a number of international studies have found that bad living habits are the main culprits that destroy memory. Here’s a list of “red and black” ways to protect your memory.
alcoholism a recent study by University College London found that long-term heavy drinking can lead to brain atrophy. In middle age, alcoholics experienced memory decline six years earlier than those who drank less. Therefore, we must control the amount of alcohol we drink, drink a little to please our feelings, and drink too much to hurt our health.
sweet drinks research from the University of Southern California in the United States points out that regular drinking of sweet drinks with high concentration of sugar can damage cells in the hippocampus of the brain, interfere with normal functions and reduce memory. Especially for minors, drinking high sugar drinks often in adolescence may affect their memory in adulthood. Cold boiled water and light tea water are good drinks for people.
smoking in 2012, King’s College London found that people who smoke have worse memory because they not only inhale harmful gases, but also reduce the intake of oxygen. The brain suffers from long-term hypoxia, which damages memory over time.
obesity according to a report published in the American Medical Journal, obese people have a three times higher risk of memory loss than normal weight people. Weight loss can improve the body’s ability to regulate blood sugar, help the health of the hippocampus of the brain, and improve memory. Therefore, overweight people should lose weight by controlling diet and exercising as soon as possible.
lack of sleep a new American study published in the Journal of neuroscience points out that insufficient sleep can lead to brain cell death. Sleeping for 4-5 hours every night for three consecutive nights can kill 25% of brain cells. On the contrary, a study by New York University found that keeping enough sleep is conducive to strengthening the connections between neurons and enhancing memory. Geng Tongchao, director of the Department of Neurology of Yuquan Hospital of Tsinghua University, said that for adults, it is more appropriate to go to bed before 11 p.m. and get up at 6-7 a.m.
multitasking research by the National University of Singapore has found that there is a “memory protein” in the brain, and only through it can information obtained from the outside form long-term memory. Just like doing multiple tasks at the same time, memories will “compete” with each other, and eventually no memory will “win”. Therefore, Geng Tongchao suggested that people had better plan according to the importance of their work and complete it one by one and with concentration.
rely on electronic devices mobile phones, computers and other electronic devices make people lazy to use their brains, and brain functions gradually deteriorate. A study by Columbia University found that people would remember 40% more information if they learned that files in their computers would be lost. Experts suggest that brain training should not be ignored and dependence on electronic devices should be reduced.
oysters studies have found that zinc is essential for neurons and brain cells. Abigail Wilson, a researcher of the British Dietetic Association, pointed out that zinc supplementation in food is the safest and most effective. Shellfish represented by oysters are the most abundant in zinc and can be eaten appropriately.
almonds a study published in 2012 pointed out that moderate intake of vitamin E can help prevent Alzheimer’s disease and delay cognitive decline. The reason is that vitamin E can help the human body clear free radicals and protect the brain. Abigail said that nuts such as almonds, walnuts and peanuts are important sources of vitamin E.
green tea the paper published in the Journal of molecular nutrition and food research points out that the chemicals contained in green tea can promote the formation of brain cells and improve memory. The fresher the tea, the more bioactive substances it contains, and the better the effect of improving brain power. However, Wang Yi, director of the food and Nutrition Department of Beijing Guang’anmen Hospital, added that new tea picked less than a month ago contains tannins, alkaloids and other substances, so it is not appropriate to brew new tea too thick or too much.
let’s go research by the University of Cambridge found that aerobic exercise such as fast walking and jogging can promote the growth of brain cells, delay the degeneration of brain tissues and improve memory. In addition, yoga, swimming and other exercises have similar effects.
handstand Professor Christopher Moore of the Massachusetts Institute of technology in the United States pointed out that handstands are conducive to improving brain blood flow, changing brain tissue temperature, affecting neuronal activity, and making memory better.
smile research by lomarenda University in the United States found that smiling can reduce the secretion of the stress hormone “cortisol”, prevent it from damaging brain neurons, lower blood pressure and improve mood, thus promoting the memory system to work better.
childbirth a study by Carlos albizzu University in the United States found that women who had children responded more sensitively and remembered better to changes in their surrounding environment. The reason is that a woman’s brain will contract slightly during pregnancy, but after childbirth, some brain tissues will regrow and reorganize, thus improving memory.
exam many people are afraid of examinations, but they don’t realize that reasonable use of examinations can improve memory. A study by Purdue University in the United States found that people who take an examination immediately after learning new knowledge will have a better grasp of it. This phenomenon is called the test effect. A reasonable test helps to embed knowledge more firmly in memory.