13 ways to improve memory

MSc.BS.CKII Than Thi Minh Trung, Deputy Department of Neurology, Neurology Center, Tam Anh General Hospital, Ho Chi Minh City, said memory loss is increasingly common.

Exercise: Exercising about three times a week, each time for at least 30 minutes, increases blood circulation to the brain and improves memory loss.

Train your brain: Create a habit of recording important events, regularly recalling past events, and associating some similar things so that the brain reacts more flexibly.

Meditation: Meditation has been proven to help improve brain function, including memory loss.

Meditation helps improve brain function.

Get enough sleep (7-8 hours a day): When sleeping, the glymphatic waste release system in the brain removes harmful substances from the central nervous system.

Reduce sugar consumption: Controlling sugar intake can prevent risk factors for Alzheimer’s disease, including memory loss.

Control appropriate calorie intake: Foods high in calories are often low in nutrients, increasing the risk of memory loss.

Drink caffeine when needed: Consuming 200 mg of caffeine per day supports memory ability.

Add dark chocolate: Dark chocolate (35-90% cocoa) contains many flavonoids that can increase blood flow to the brain.

Avoid tension and stress: Watch movies, listen to music every evening, meet friends in your free time, take care of your body at the spa periodically… to relax.

Not dependent on technology devices: Long-term use of smart devices can negatively affect brain health.

Learn music or a new language: People who are regularly exposed to more than one language have a lower risk of dementia in old age than others.

Play intellectual games: Recall easily forgotten words and images with intellectual games to help refresh brain structure, thereby improving memory.

Maintain social communication: Integrating and adapting to society stimulates cognitive activities such as thinking, intuition, and reasoning.

You should build a healthy diet, prioritizing foods rich in vitamins, fiber, and good fats.

According to Dr. Trung, regular screening for memory loss helps detect it early and slow down the progression of the disease.

Readers can ask questions about neurological diseases here to get answers from doctors.