Taking care of your memory is becoming a public health priority. The B2V Memory Observatory reminds us that there are simple actions, accessible to everyone, to preserve one’s cognitive abilities in the long term. Sleep, diet, sport or even social connections: an overview of good resolutions to adopt now.
Start the year off right to better preserve your brain
With the end of year celebrations behind us, the month of January often marks a time of renewal. It’s also a great time to adopt brain-healthy habits. According to the B2V Observatory of Memories, memory is worked on and protected on a daily basis, well before the first disorders appear. Good news: no need to turn your life upside down, a few adjustments are enough.
Sort out your habits… and your screens
First resolution: get rid of harmful behaviors. Tobacco, alcohol or excessive use of social networks intensely solicit the brain’s reward circuits, to the detriment of concentration and memory. Reducing these habits allows the brain to regain its plasticity and function better.
Along the same lines, taking a digital detox is beneficial. Reducing the time spent in front of screens, especially in the evening, improves the quality of sleep and frees up time for stimulating hobbies: reading, gardening, DIY or creative activities. So many practices associated with slower cognitive decline, according to several scientific studies.
Sleep better, move more: the winning duo for memory
Sleep plays a central role in consolidating memories. During the night, the brain sorts information, reinforces learning and eliminates toxic proteins accumulated during the day, including beta-amyloid, implicated in Alzheimer’s disease. Regular physical activity, light meals in the evening and no screens before bed are all levers for improving the quality of sleep.
Sport, in fact, is a precious ally of memory. Walking, cycling, running or tennis: the activity doesn’t matter, as long as it is practiced regularly. Exercise promotes the production of beneficial neurotransmitters, reduces stress and slows cognitive decline, including in people already affected by memory problems.
Social connections, food… and a touch of indulgence
Maintaining your social relationships is another essential key. Discussions, outings or shared moments strengthen cognitive reserve, capable of delaying the onset of neurocognitive diseases. At the same time, adopting a balanced diet, inspired by the Mediterranean diet — rich in fruits, vegetables, fish and olive oil — helps preserve memory functions.
Finally, a little pleasure is still allowed: dark chocolate. Rich in flavanols, cocoa supports cognition and learning. One square is enough, provided you choose chocolate with more than 70% cocoa.