How to improve memory

Altering just some of your habits can make the difference in keeping your memory sharp for longer. We will tell you how to improve memory effectively. Tips to improve memory Eat berries: One study found that consuming two or more half-cup servings per week delayed the onset of Alzheimer’s disease by two and a half years. Drink caffeinated coffee: Experts think that it contains a substance that protects the brain. It is recommended to drink 2 to three cups a day. Eat cocoa: The antioxidants in cocoa can help increase your thinking skills. Try mixing 1 tablespoon of cocoa powder with skim milk, or sprinkling it into your coffee. You can also eat a square of dark chocolate. Make sure it has a high cocoa content (look for the packaging to say it contains more than 70%). Eat fatty acids with Omega-3: These fats help control inflammation. This is often caused by insulin surges caused by eating too many refined carbohydrates. Over time, inflammation can lead to cognitive decline. Eat 2 to three servings per week of fatty fish such as salmon. Or take a fish oil supplement with 1,500 mg of an omega-3 fatty acid called docosahexaenoic acid (DHA) and 500 mg of eicospentaenoic acid (EPA). Burn extra calories every day: One study found that older adults who burned 300 more calories each day as a result of any type of physical activity (300 calories is equivalent to about 30 minutes of jogging) had a nearly 90% reduction in the rate of mental decline compared to people who did the least amount of movement. The good news to? The research analyzed general activity. Of course, a trip to the gym helps. But you can also do everyday movement like walking to the store and taking the stairs. The key is to find exercise habits that you enjoy and that make them as routine as brushing your teeth. Sleeping 7 hours a night: Research shows that sleeping too much (more than 9 hours) or too little (less than 5) is associated with worse memory in later life. The biggest surprise? Experts found that sleep patterns in your 50s and 60s can have long-term effects on brain health. You already know how to improve memory. Incorporate these habits into your routine.