Are you finding it increasingly difficult to remember names and faces? Maybe you can’t recall where you left your keys, or you keep missing important appointments. It can be a distressing and upsetting experience, but you are not alone. Research has shown that memory lapses may occur at any age, even though most of the memory problems we experience are age-related. Constantly forgetting what you were doing in the middle of something or looking for items in your house isn’t an ideal way to spend your golden years but thankfully there are a number of things you can do to slow cognitive decline. If you’ve been wondering how to improve your memory and brain power, here are seven proven tips to revitalize and reenergize your mind.
1. Eat a brain-boosting diet
It shouldn’t come as a surprise that what you eat can affect the health of your brain. You need to include certain foods in your daily diet that will optimize your cognitive function and provide long-term protection. For instance, foods rich in antioxidants and the fatty acid omega-3 can do wonders for your memory and even ward off the onset of degenerative cognitive conditions. Examples of the best brain foods include salmon, blueberries, turmeric, broccoli, dark chocolate and nuts.
2. Exercise and sleep more
You’re probably aware that exercise can help improve your fitness levels, but did you know that it can help you develop a healthier brain? Regular exercise helps your brain stay sharp by increasing oxygen and reducing the risk of disorders that lead to memory loss.
Additionally, getting an optimal amount of sleep has shown to help people learn faster and retain information. The reason is obvious: a sleep-deprived person is typically unable to focus attention on anything and, as a result, cannot learn efficiently. So, the next time you’re struggling to learn something new or remember important information, consider taking a power nap or getting a good night’s sleep. It will help rejuvenate your brain and get those neurotransmitters working optimally!
3. Keep stress in check
Another way to improve your memory is to check your stress level; studies indicate that long-term stress can negatively affect the brain by triggering changes in its structure and lead to conditions such as anxiety, mood disorders, and even learning difficulties. Ongoing stress can also contribute to memory loss, so finding better ways to cope with it is essential. There are many ways to manage stress but here are some key points to keep in mind:
- Get organized so you don’t feel overwhelmed by your ‘to-do’ list.
- Take breaks throughout the day to help rest your mind and replenish your mental resources.
- Stop multitasking and focus on one task at a time.
- Express your feelings in a healthy manner instead of bottling them up.
- Practicing meditation daily to declutter your mind
4. Get social
Studies have shown that socializing may help improve the way your brain performs. Meaningful social relationships are necessary to boost your memory, as feelings of loneliness can actually result in physiological and cognitive decline. Human beings are naturally social creatures and are not designed for prolonged periods of isolation.
Holding a conversation with someone for as little as 10 minutes a day, whether at the coffee shop or in the checkout at the grocery store, can go a long way to keep your brain optimized and boost your memory. If you have trouble meeting new people, consider joining a club, taking a course or volunteering – these are all great ways to expand your social circle and enjoy better cognitive health.
5. Utilize mnemonic devices
Mnemonic devices refer to techniques that can help your memory. The way they work is to associate the information you need to recall with a certain word, a specific sentence or maybe a visual image. Examples of mnemonic tools include acronyms, visualization, rhymes and chunking; a method that involves separating numbers or words into groups that can be recalled more easily.
6. Consume brain enhancement supplements
Also known as nootropics, brain enhancement supplements can help improve cognitive health. They achieve that goal several ways, including reducing age-related declines in brain function and boosting memory, motivation, alertness, and mental sharpness. There are many types of supplements on the market so if you want to try taking a nootropic, it’s important to do some research first.
Always look for one made by a reputable manufacturer that uses natural, clinically tested extracts in its formula. Examples of recommended brands are Focus Factor, Vital Vitamins Brain Booster, and Provasil. Check out independent reviews by customers who have used the product. Always talk to a healthcare provider before taking any kind of supplement if you have an existing health condition or are on prescription medication.
7. Give your brain a workout
Brain ‘exercises’ are an excellent way to keep your brain in good shape by giving it the stimulation it needs to keep growing and developing. When you give your brain a workout; you’re pushing your mind out of its comfort zone into something unfamiliar to challenge it and prevent deterioration of its capabilities.
Like your muscular strength, your memory requires that you “use it or lose it”. There are many activities that can help improve your memory by keeping you challenged and engaged; such as word and number puzzles, general knowledge quizzes, learning a new language, and so on.
Final Thoughts on how to improve your memory?
If you’ve always wondered about how to improve your memory and brain power, the tips above can help make it a reality. They are all effective, proven ways to boost memory, enhance the learning ability, increase mental sharpness and enjoy good cognitive function at any age.
[2]. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/does-drinking-alcohol-kill-brain-cells
[3]. https://news.berkeley.edu/2014/02/11/chronic-stress-predisposes-brain-to-mental-illness/
[4]. https://www.psychologytoday.com/us/blog/the-social-brain/201802/feeling-lonely-may-be-risk
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