Memory loss? Here are 7 Tips To Improve Your Memory
Concerned about memory loss? Take heart. Simple steps — from staying mentally active to including physical activity in your daily routine — might help sharpen your memory. By Mayo Clinic Staff @ www.mayoclinic.org
Hindi mo mahanap ang susi ng kotse mo? Nakalimutan mo kung ano ang nasa iyong listahan ng grocery? Hindi matandaan ang pangalan ng personal trainer mong nagustuhan sa gym? Hindi ka nag-iisa. Ang bawat tao'y nakakalimot sa mga bagay-bagay paminsan-minsan. Still, ang pagiging makalimutin ay hindi dapat basta-basta nalang baliwalain.
Kahit na walang mga garantiya pagdating sa pagprevent ng memory loss o pagkasintu-sinto, may mga trick na maaaring maging kapaki-pakinabang. Isaalang-alang ang pitong simpleng mga paraan upang patalasin ang iyong memorya - at alamin kung kelan dapat humingi ng tulong kung nakakalimot na. Sundin lang itong Memory Life Hacks na sasakto sa iyo at sa akin.
1. Stay mentally active
Sabi nga, galaw-galaw baka mastroke. Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain in shape — and might keep memory loss at bay. Do crossword puzzles. Read a section of the newspaper that you normally skip. Take alternate routes when driving. Learn to play a musical instrument. Volunteer at a local school or community organization.
2. Socialize regularly
Pansinin mo naman sila! Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends and others — especially if you live alone. When you're invited to share a meal or attend an event, go!
3. Get organized
Mag-ayos ka naman minsan! You're more likely to forget things if your home is cluttered and your notes are in disarray. Jot down tasks, appointments and other events in a special notebook, calendar or electronic planner. You might even repeat each entry out loud as you jot it down to help cement it in your memory. Keep to-do lists current and check off items you've completed. Set aside a certain place for your wallet, keys and other essentials.
Limit distractions and don't try to do too many things at once. If you focus on the information that you're trying to remember, you'll be more likely to recall it later. It might also help to connect what you're trying to remember to a favorite song or another familiar concept.
4. Sleep well
Tulog-tulog din pag may time! Sleep plays an important role in helping you consolidate your memories, so you can recall them down the road. Make getting enough sleep a priority. Most adults need seven to eight hours of sleep a day.
5. Eat a healthy diet
A healthy diet might be as good for your brain as it is for your heart. Eat fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, lean meat and skinless poultry. What you drink counts, too. Not enough water or too much alcohol can lead to confusion and memory loss.
6. Include physical activity in your daily routine
Physical activity increases blood flow to your whole body, including your brain. This might help keep your memory sharp. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity (think brisk walking) or 75 minutes a week of vigorous aerobic activity (such as jogging) — preferably spread throughout the week. If you don't have time for a full workout, squeeze in a few 10-minute walks throughout the day.
7. Manage chronic conditions
Follow your doctor's treatment recommendations for any chronic conditions, such as depression or kidney or thyroid problems. The better you take care of yourself, the better your memory is likely to be. In addition, review your medications with your doctor regularly. Various medications can impact memory.
When to seek help for memory loss
If you're worried about memory loss — especially if memory loss affects your ability to complete your usual daily activities — consult your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills. Sometimes other tests are needed as well. Treatment will depend on what's contributing to the memory loss.
Sources from: www.mayoclinic.org
0 comments:
Post a Comment