Daily Healthy Habits

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6 Simple Memory Techniques Anyone Can Try Today

1. Drink water.This may sound so simple, but it is so important. Your brain is 80% water, so avoid anything that dehydrates it – such as caffeine or alcohol. #

2. Add in additional sensory information. When learning something new, try to incorporate as much appropriate sensory information as possible.

3. Get good sleep.

4. Utilize Mnemonic Devices Mnemonic devices are a technique often used by students to aid in recall. A mnemonic is simply a way to remember information.

5. Avoid toxins. Smoking and drug and alcohol abuse increase your risk for dementia, so if these are a problem for you, stopping immediately decreases these risk factors.

6. Read Out Loud. Research published in 2017 suggests that reading materials out loud significantly improves​ your memory of the material.

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Practical advice on maintaining a healthy diet

Fruit and vegetables
✓ Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs and helps to ensure an adequate daily intake of dietary fibre.

✓ Fruit and vegetable intake can be improved by: always including vegetables in meals; eating fresh fruit and raw vegetables as snacks;
eating fresh fruit and vegetables that are in season; and eating a variety of fruit and vegetables.

Fats
✓ Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered by:

✓ reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and
replacing both saturated fats and trans-fats with unsaturated fats (2, 3) – in particular, with polyunsaturated fats.
Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced by:

steaming or boiling instead of frying when cooking;
✓ replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;
eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and
✓ limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

Healthy Eating for a Healthy Weight:-
✓ Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
✓ Includes lean meats, poultry, fish, beans, eggs, and nuts.
✓ Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
✓ Stays within your daily calorie needs.

7 Simple Health Habits You Can Start Practicing Today
1. Drink a gallon of water every day. ...
2. Walk for 30 minutes every day. ...
3. Do 25-50 lunges daily. ...
4. Do 50 heel raises.
5. Do 25 sit ups.
6. Eat one piece of fruit. ...
7. Make sure your plate consists of equal proportions of protein, a source of minerals and vitamins (vegetables) and carbs.