10 easy steps to improve your memory

 

Can’t remember where you left your keys? Having trouble recalling the name of your neighbor’s son? Ever opened the refrigerator only to forget what you wanted to take out?

Having a memory lapse is a common experience. We all forget things from time to time.

It is important to remember that our brains learn and acquire new skills and information throughout our lives. Studies show that regular brain exercises can help with memory and sharpness.

Here are 10 easy steps to improve your memory:

Do brain exercises
Crosswords, word games, playing music or chess are all excellent ways to keep the mind sharp and active. Just as physical exercise is accepted as a good way to maintain a feeling of wellness, similarly, mental exercise – challenging and engaging the brain – is needed to keep our minds strong. Each new experience creates new cell connections, which lead to improved memories.

Meet friends
Socializing is good for your brain, according to numerous researchers. Interaction with others helps train our brains and can improve memory, recall and the ability to create new memories. Meeting friends for tea or a game of bridge can also help you avoid neurodegenerative diseases like Alzheimer’s or dementia, according to a study published in the American Journal of Public Health.

Be mindful
As we get older, our cognitive skills start to fault. A checklist can help you remember important things. Create task checklists, write reminder notes, or use a calendar. Try to focus on doing one thing at once instead of multi-tasking. In a Psychology Today report, it shows how being mindful, paying attention to what you’re doing and where you’re putting something, can help in keeping our memory strong.

Sleep well
Sleep plays an important role in learning and forming memories. Sleeping well helps your brain learn and form new memories, according to a study funded by the National Institutes of Health. Most adults should aim for seven to nine hours of sleep a night to function at their best.

Feed your brain
Nutrition is important for all parts of your body, including brain health. A diet comprising fruits, vegetables, healthy fats, lean proteins, and whole grains can improve memory. Research shows that too much alcohol can have a negative effect on creating new memories.

Do physical exercise
Studies shows that regular aerobic exercise helps our brains protect memory and thinking skills. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity activity each week, whether walking briskly or doing aerobics.

Add omega-3 to your diet
Scientists say adding omega-3 fatty acids to your diet can benefit brain structure and function, according to a National Institutes of Health report. Omega-3 can be found in fish and plant sources such as nuts and seeds.

Stop smoking
Nicotine influences cognition and behavior. Studies have shown that smokers scored lower than non-smokers in global cognitive function, speed, and flexibility tests. In a study published in the medical journal JAMA, researchers show that smoking can damage your short-term memory.

Go to your checkup on time
If your doctor recommends a medical checkup, don’t put it off. And if you’ve got a chronic condition, make sure to manage it properly. High cholesterol, high blood pressure, problematic sugar levels and the like can have an effect on concentration, remembering details, and decision-making.

Add dietary supplements to your diet
There’s a long list of dietary supplements that may help the brain including different vitamins, omega-3, Phosphatidylserine, among others. There are many studies underway to prove that these supplements help halt memory loss. Check with a doctor before adding supplements to your diet.

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