You may have forgotten a friend's name or where they left their car keys. It's not uncommon to experience occasional memory loss as you get older, and while it can be a little concerning, it's usually nothing to worry about. There's no guaranteed way to prevent memory loss or dementia, but consider these four simple steps to improve your brain health.

Exercise

Adding physical activity to your daily routine is the most important thing you can do to improve your memory. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity, such as walking and cycling (30 minutes five times a week) or 75 minutes of vigorous aerobic activity, such as it would be jogging. . If you don't have time for a 30-minute walk, try taking a 10-minute walk throughout the day. For brain-strengthening aerobic exercise, you want to increase your heart rate and blood circulation. Try to walk or move fast enough to breathe while you talk.

Follow a healthy diet

You might think that a healthy diet is good for your heart and back, but it's also very important for your brain.

The MIND diet (Mediterranean DASH Intervention for Neurodegenerative Delay) has two proven diets with a particular focus on foods that affect brain health. Although more research is needed, early research sponsored by the National Institute on Aging found that the MIND diet reduced the risk of Alzheimer's disease by about 35% in those who followed it moderately and by 53% in those who followed it- a. Strictly speaking.

The MIND diet recommends eating vegetables (especially leafy greens), nuts, strawberries, and whole grains. Choose a low-fat protein source such as fish, beans/vegetables, and skinless poultry. Limit red and processed meat, butter, plain cheese, sweets, fries, and fast food.

Work mentally

Continue to learn. Continue socialization. Mentally stimulating activities keep the brain in shape. Just like physical activity keeps you in shape.

Engage in new learning activities that you have not yet mastered. learn the language. Explore a type of learning you've never experienced before. Take lessons on the instrument you've always wanted to play.

Social interaction improves mood and helps prevent depression and stress, which can contribute to memory loss. Be with your loved ones and friends. Volunteer with community groups. Go to a club.

Good night

Sleep plays an important role in your overall health, including the health of your brain. Many adults need up to 9 hours every night. To process data information, you can fall asleep and form your memory. Recent research has shown that sleep activates the brain's 'cleaning system,' which removes waste and toxic protein plaques associated with Alzheimer's disease and other cognitive disorders.

Here are some tips for a good night's sleep.

• Limit the time you spend before going to bed. Blue light from smartphones, tablets, laptops, and other screens tells the brain to stop producing melatonin (the sleep hormone).
• Avoid long naps that can disrupt your nighttime sleep cycle. Beware of caffeine and alcohol consumption. Both can cause arousal.
• Before going to bed, do a relaxing ritual, such as taking a bath, reading a book, or meditating.