How to Become More Mindful to improve memory and a Dementia memory test to check your memory

The complexity of our modern lives has spawned a lot of negativity in the world. No matter how successful we get, true happiness seems to allude to us.

Don’t you feel that the struggle of the rat race called life is pulling you down?

Well, if you do, let me tell you that you are not alone. Stress, anxiety, and negativity have become indispensable parts of our lives.

If you are sick and tired of all this and want to break free, stick around. We are going to take you through a journey of self-realization, which has brought happiness to millions. We are, of course, talking about the practice of “Mindfulness.”

There is a famous quote by notable Nobel Laureate Rabindranath Tagore about happiness. He said, “It is very simple to be happy but very difficult to be simple.”

He summed up the problem and offered a solution to the modern world’s biggest issues in one sentence! All of the problems we have in our current fast-paced lives stem from them being too complex.

We have so many things to do, many places to visit, and many thoughts to think about. What we lack is the ability to ground ourselves and pay attention.

This is where the concept of mindfulness comes in. Rather than letting our mind run amuck, mindfulness teaches us to keep it grounded.

Let’s discuss what this philosophy is, how it can help you be happy, and what memory testing you can get if you are concerned about mild cognitive impairment or Alzheimer’s disease.

What is mindfulness?

Our complicated lives have somehow diminished our attention spans. We continually set goals and chase them with almost a relentless zeal.

We seem to be almost incapable of staying in the moment and the experience. And this is the cause of all our troubles.

Rather than experiencing the happiness of the moment, we set out on a race to hunt it down.

Mindfulness teaches you to live in the moment.

It is a way of life that involves paying attention to purpose at the moment. Being mindful means being present, attentive, and aware of the moment so that you can experience it to the fullest.

Think for a moment, can we alter the past? Can we control the future? The answer is a resounding NO. All that we have is the present moment, and that’s it.

So why ruin this moment because of something that has happened in the past or has not even happened yet? This is what is mindfulness at its very core.

It is a way of life where one accepts staying in the present moment. So, mindfulness is the stark opposite of what we do daily. Rather than chasing happiness, we invite joy and experience every single moment!

If you are mindful, you will have greater awareness, peace, and relaxation. All of a sudden, the pressures will vanish, and the worries will fade away.

Not only this but there are several benefits of practicing mindfulness. There are many scientific studies involving mindfulness as well.

According to a 2017 study, mindfulness has definite cognitive and psychological benefits. These advantages are not subjective observations either.

The study showed that there are distinct physical changes in the brain structure.

The scientists also noted that people who were practicing mindfulness had reduced gray matter in the amygdala. It is the part of the brain that handles anxiety and stress.

So, there is actual physical evidence that practicing mindfulness can help you relax.

What are some of the benefits of mindfulness?

There are many benefits of practicing mindfulness. It has a positive impact on your mental as well as physical health. Here are some of the most prominent effects of practicing mindfulness:

• Practicing mindfulness has been shown to increase immunity. The physiological response to stress and negative emotions is also improved by practicing mindfulness.
• Mindfulness helps to improve social and family relationships.
• It reduces the horrendous trifecta- stress, depression, and anxiety.
• If you practice mindfulness, you are more aware, open, and agreeable. This, in turn, decreases negative thoughts and increases happiness.
• It also improves your working memory. You have a limited amount of working memory, and if you meditate in the past or worry about the future, you use a huge chunk of it. Being mindful eliminates this usage and frees up the working memory. This increases your focus and happiness in general.

Apart from these, people practicing mindfulness are in general more compassionate and overall satisfied. All these benefits help you be more aware and happier with the moment that you live in.

How to practice mindfulness?

Well, after reading about all these benefits of mindfulness, you must be eager to learn it. The good news is that anyone can learn to incorporate this terrific tool into their life.

And, it is not that difficult either. Here are some great exercises to improve your mindfulness.

Breathing

What is the one thing that every one of us does day in and day out that we don’t even think about? Breathing! One of my favorite mindfulness exercises is mindful breathing.

To do this, all you need is a calm place free of distractions. Make yourself comfortable and get rid of all the distractions. Once you are satisfied, close your eyes and start by breathing in and out. Inhale and exhale deeply, making the cycle last for around 6 seconds.

Breathe through the nose and out through the mouth.

Let all your thoughts go. Don’t think about what is next or what you will do tomorrow or anything like that. Relax and let go of all the ideas.

Now, watch your breath go in and out. Try to focus on every breath as much as you can. Do this exercise for at least one minute, and you will already start to feel relaxed.

The body scan

This is another mindfulness meditation exercise that has helped people a lot. All you need to do is find a relaxing place and lie down.

Now try to experience every sensation that your body is experiencing. Start from your head and work your way down to your feet.

Rid your brain of any thoughts other than the physical sensation that your body is experiencing. Maybe there is a gentle breeze blowing on your face, or you can feel your heartbeat or pulse.

Just concentrate and try to stay in the moment for as long as you can.

The three senses

If you are a beginner, this exercise can help you greatly. It involves using three senses- sight, touch, and sound.

Sit in a comfortable, distraction-free place, take a few deep breathes and answer:

• What are the three things that you see in the room?
• What are the three things that you can hear in the room?
• What are the three things that you can feel?

Now the answers to these questions can be quite mundane, like, say, a clock or the table or the chair, and so on. The key is to try and focus all your attention on the question at hand.

This is a great exercise, especially for beginners.

There are many exercises for improving your mindfulness including yoga, and meditation. All of these have one thing in common- eliminating distractions and focusing on the present.

Some tips for beginners

Although mindfulness is a great tool to start practicing, it is not that easy to master. Don’t worry if your mind wanders during the initial few sessions of exercises.

The key is to be persistent and keep at it. Some useful tips helped me a great deal when I started.

• Find some time in your day when you don’t have anything to do, absolutely nothing. Watching TV or reading a book, or even brushing your teeth does not count. All you do in that time is be!
• All of us tend to get distracted from the task at hand. While driving, while writing an email, or while doing chores. Identify those activities and try to be more attentive during these tasks.
• Make sure that you realize that you don’t have to act, react or believe all the thoughts.
• Try to involve more senses in what you do. That way, you will be more aware of what is going on at the moment.

When practicing mindfulness isn’t working

If you’ve been practicing mindfulness and it isn’t working to help you relax, improve anxiety or think more clearly, further evaluation may be necessary.

It’s important to rule out any underlying medical or cognitive issues that could be contributing to your difficulties.

Health professionals can provide further evaluation and develop a treatment plan that is tailored to your individual needs. The evaluation generally starts with a screening test.

A screening dementia test

Memory problems can be caused by a variety of conditions, from stress and anxiety to more serious issues like Alzheimer’s disease.

Early detection is essential for getting the right treatment and support, which is why many doctors recommend memory screening tests like the Montreal cognitive assessment test (MOCA).

The MOCA test is a brief assessment that measures memory and cognitive function.

It can accurately identify early signs of Alzheimer’s and other dementias.

In addition to the MOCA test, your doctor may also recommend blood tests and other diagnostic tests to determine the cause of your memory loss.

With early detection, you can get the treatment and support you need to manage your condition.

How Prime MD Plus can help

Prime MD Plus is a clinical practice specializing in the diagnosis and treatment of memory loss.

Our board-certified geriatrician has extensive experience in detecting cognitive impairment, and we offer a complete range of services to help our patients and their family members.

If needed, we can also provide access to clinical trials available in the community for new treatments, support groups for family members, and a variety of educational resources.

We are committed to providing the best possible care for our patients, and we believe that Prime MD Plus can make a difference in your life.

Conclusion

Mindfulness has changed the lives of millions of people. You don’t need any special equipment to do it, and you don’t need any special training.

Just try and implement some techniques that we just discussed, and you will feel the difference yourself. Make sure that when you are alone or trying to focus, you don’t have any distracting things around you.

Happiness is everywhere; you don’t have to run to find it. Learn to take a moment and let it see you for a change.

Once you do that, you will never be alone; happiness will find you wherever you go!

Consult a specialized doctor for any kind of memory issues with Prime MD Plus, where you can connect with a board-certified geriatrician in the Dallas-Fort Worth area to help diagnose and manage any memory problems you may have.

Check out primemdplus.com for more information.