How can you improve your memory at any age?

How can you improve your memory at any age? I recently read an article by Drs. Oz and Roisen. Here are their thoughts:

Brain scientists love to say the brain is “plastic,” which means it’s flexible and capable of growing new cells and making strong new connections between them, at any age. That means brain-friendly lifestyle changes can help ward off memory problems. Here are some lifestyle upgrades:

* Enjoy plenty of produce, lean protein, good fats, 100 percent whole grains, and a little fat-free dairy, while steering clear of added sugars, syrups, trans and saturated fats and any grain that’s not 100 percent whole.

* Aim for 30 minutes of exercise daily. According to new reports, you’ll build a bigger, sexier brain in just three months.

* Learn something new, such as a skill, hobby or game, or even find a new route to a place you visit regularly.

* Learn to manage stress. You can use meditation and behavioral modification to control your reaction to stressful events.

* Stabilize your blood sugar levels. Slightly raised sugar levels, even if you don’t have diabetes or pre-diabetes will hurt your memory. Excess blood glucose causes inflammation, which damages brain cells.

* Take in enough magnesium. You need 420 milligrams daily. Turn to brown rice, almonds, hazelnuts, spinach, shredded wheat, lima beans, and bananas to top off your tank.

* Help vitamin D-3 protect your DNA. Short-changing yourself could leave your brain cells vulnerable to damage from free radicals. Aim for 1,000 IU daily from a D-3 supplement.

* Sleep well for a nightly clean up. While you snooze, your brain’s busy taking out the trash. A new lab report reveals that during sleep, the brain may turn on its “self-clean” function.This may help explain why most of us need eight hours of sleep nightly for optimal learning, problem solving, and recall.

* Go for the yogurt. The beneficial effects of good bacteria in your gut reach all the way to your brain. You get them from fermented foods such as low-fat, no sugar added yogurt.

How can you improve your memory at any age? I’m interested in any thoughts or comments that you have.

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