improve your memory

Though we all forget things sometimes,
there are steps that we can take in our daily lives to increase our memory. Not only can a better memory help us navigate through our days more easily, but doing things that are mentally challenging may protect us against Alzheimer's. Recent studies have found that older adults who spent more time in leisure activities that required more mental effort had less chance of getting Alzheimer's, and animals that lived in mentally stimulating environments had bigger memory centers. You can also boost your own memory with small, doable changes.

Try these steps to help you improve your memory, maximize brain fitness and stave off Alzheimer's disease


Stress is not good for memory or brain health: Studies have shown that animals under stress have fewer memory cells. So a program of stress reduction is very helpful to increase memory power and also improve physical health. You may want to try the following exercises to reduce stress:


Take stress-reduction breaks throughout the day. You can do a two-minute stress reduction exercise, like deep breathing, a quick yoga stress or meditation.
Balance work and leisure. Take a typical day, and add up the number of hours you spend working and engaged in leisure activities. For some people, adding free time can help.
Get plenty of sleep.
Cut back on caffeine.
Exercise regularly.
Set realistic expectations.
Let yourself laugh.


There are four components to this diet:

1) Keep track of the number of calories that you eat. If you eat too much, you may become overweight, and that will increase your risk of illnesses like diabetes and high blood pressure.

2) Think about the fats that you eat. Fats that are good for the brain include omega-3 fats, olive oil, fish and walnuts. Avoid fats from animal products, like whole milk.

3) Focus on foods high in antioxidants. Laboratory animals on this kind of diet show increased mental ability. Try eating foods high in vitamin C or E, like green leafy vegetables and fruits.

4) Think about the carbs you eat. Instant or processed foods can spike your blood sugar, which can cause our brains to not function as well, and can increase your risk of diabetes


Physical conditioning improves brain health, and recent studies show a link between physical activity and warding off Alzheimer's. Try a program of regular aerobic exercise along with toning and stretching, which helps to avoid injury. Also choose sports and activities with low risk for head trauma