Natural ways to keep your memory sharp: Reduce sugary food, exercise regularly, play brain games

Physical activity plays a vital role in maintaining cognitive health. Regular exercise boosts blood flow to the brain, potentially enhancing memory. The American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Activities like walking, swimming, or dancing not only benefit the body but also support a sharp mind.

Stay mentally active

Just as physical exercise strengthens the body, mental activities keep the brain agile. Engaging in puzzles, reading, learning new skills, or playing brain games stimulates neural connections. Whether it's a Sudoku puzzle, a book club, or a new language course, mental stimulation is key to maintaining a sharp memory.

Socialise regularly

Social interaction is crucial for mental well-being. Spending time with friends, family, or community groups provides emotional support and reduces stress. Socialising also stimulates the brain, helping to prevent memory decline.

Get quality sleep

Adequate sleep is essential for memory consolidation. Aim for 7 to 9 hours of quality sleep every night to support brain function. Poor sleep can impair cognitive processes, affecting memory and concentration. Addressing sleep disorders such as sleep apnea is crucial for overall cognitive health.

Eat a healthy diet

Nutrition plays a significant role in brain health. A diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients for cognitive function. Omega-3 fatty acids, found in fish, nuts, and seeds, support brain health. Minimize processed foods and excess sugar, as they can impair cognitive abilities. Opt for natural sweeteners like honey, dates, or jaggery for a healthier alternative.

Manage chronic health problems

Chronic health conditions such as high blood pressure, diabetes, or depression can affect memory. Following healthcare provider's advice and treatment plans is crucial for managing these conditions.

Reduce sugar intake

Minimise processed foods with added sugars, as they can negatively impact cognitive health. Replace these with natural sweeteners like jaggery, dates, or honey for a healthier alternative that supports brain function.

In addition to these tips, include these foods in your diet to enhance memory:

Dark chocolate: Choose dark chocolate with high cocoa content (at least 70 percent). Cocoa is rich in flavonoids, antioxidants that promote cognitive health. Enjoying a small piece of dark chocolate can be a delicious and beneficial treat for the brain.

Seeds and nuts: Incorporate omega-3 rich seeds like sunflower seeds and nuts such as almonds, cashews, and hazelnuts into your diet. These are packed with antioxidants and healthy fats, which support brain function and may delay cognitive decline.