How to enhance memory in middle aged people, how to improve memory in middle aged people

The latest Australian research found that people over the age of 50 only need to exercise 45 minutes a week to boost their brain power, whether it is moderate aerobic exercise, resistance exercise or tai chi.

In the latest issue of the British Journal of Sports Medicine, researchers from Canberra University said they analyzed data from 39 studies on the effects of exercise on brain health in people over 50 years old and found that "physical exercise can significantly improve the cognitive function of people over 50 years old", improve their thinking agility, decision-making and memory, and the form of exercise is not limited to aerobic exercise.

Most of the previous studies have focused on the effects of aerobic exercise such as swimming, cycling, and jogging on brain power, but this time researchers have confirmed for the first time that resistance training such as push-ups and dumbbells can also delay cognitive decline in middle-aged and elderly people, while relatively soothing exercises such as tai chi and yoga can also improve brain power, which is more suitable for middle-aged and elderly people who are inconvenient for strenuous exercise.

Joseph Nossi, who led the study, said that even exercising only one or two days a week had an effect on boosting brain power. Given the benefits of exercise, he said, doctors should consider exercise as a preventative medicine to help middle-aged and older adults keep their brains active.

Ways to improve memory in middle age – learn a new language.

Dr. Marg Laziman, director of the American Life Development Psychology Laboratory and professor of psychology at Brandeis University, believes that new ideas will help you clear up your mind, such as learning a foreign language. You don't have to be particularly troublesome or proficient, you just need to learn through an educational CD. You can also try a new hobby, such as cooking or dancing.

Ways to improve memory in middle age – get a good night's sleep.

This will keep you energized and you will be better prepared for any situation where memory dominates your body. Research at the Israeli Deaconess Medical Center has shown that the cerebellum controls speed and accuracy, and is particularly active after adequate sleep.

Ways to improve memory in middle age – play mind games.

When you're planning your day, you can connect it all through creative ideas. Scott Hegwood, winner of the Memory Contest and author of the book "Memory: Can You Develop a Good Memory: American Memory Masters Teach You How to Do It", said

To say that you have to remember to buy milk and take your son to the dentist, you should tie these tasks together by imagining your son drinking milk and the milk spilling over his teeth and depositing calcium. ”

Middle-aged people's way to improve their memory - smell the roses.

A new study in Germany divided some students who played matching cards into two groups. Have one of the groups smell a rose scent while playing, and then smell it again before bed; And the other group does not. When they woke up, the group of students who smelled the flowers were in a better position to remember pairing poker.

Therefore, in order to improve memory, it is beneficial to smell the fragrance of roses from time to time.

Middle-aged people's way to improve their memory - turn their eyes horizontally from side to side for 30 seconds.

The right brain interacts, which is important for restoring memories.

Ways to improve memory in middle age – take deep breaths while meditating.

Meditation ahead of time can help keep people focused. Sonia Rupien, director of the Center for Human Stress Research at the Douglas Institute in Montreal, Canada, said attention is the door to memory. Haven't thought about it before, have you?

In a quiet room, sit or lie on the floor with your hands on your stomach, breathe deeply, focus on this calm, and meditate for at least 10 minutes a day.

You can memorize it repeatedly, remember it several times, and at the same time use a few auxiliary tools, such as creating a memo, setting an alarm clock to remind yourself, and you can also eat some brain-nourishing foods at ordinary times.

As the support of the whole society, middle-aged people should provide services for the elderly, and they should raise the young, and they also have the best work pressure in all aspects, which can be regarded as the most stressful group of people of different ages. Under pressure, middle-aged people have a lot of worries and worries in their minds, which make their memory fall off a cliff, and they will always lose their minds and forget many things to do.

Concentration is a prerequisite for memory, middle-aged people have a lot of things to do, they can't focus on one thing, so they can't focus on memory when they are remembering, which is also an important reason for their memory decline, if he clears the external influence, they will also be surprised to find that in fact, his memory has not decreased much.

The level of the brain gradually weakens with age, which is something that every normal person has to experience. There's not much to talk about for these reasons, so it's important to understand that memory loss is associated with age, and to accept it.

1. Focus on one thing for a period of time, don't be too greedy. Doing multiple things at the same time not only jeopardizes the efficiency of doing things, but also makes it easy for people to lose their memory. Therefore, we must be thoughtful, do the key things by ourselves, and other trivial things can be used by others to help the poor.

2. Take the initiative to maintain weight, especially for people with abdominal obesity. There are data surveys that report that the protein that controls the metabolism of liver fat in people with fat heads and big ears is seriously deficient, but this protein is responsible for learning and memory, and memory is of course reduced in case of obesity. So be sure to **!

In particular, it is necessary to prevent sitting for a long time after dinner.

3. Eat more memory-enhancing ingredients. Eating one egg a day can also eat more walnuts, broccoli, milk, etc., so as to enhance memory.

If you want to enhance your memory, use your brain diligently: read books and newspapers, draw, play chess, and cultivate various hobbies.

You can insist on exercising every day, and you can eat more nutritious fruits and vegetables; Being able to get enough sleep every day is a proven way to do this.