How to Improve Your Memory

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     Our memories are an integral part of who we are but as we age our memory declines. By reducing stress, improving your diet and changing the way you think, you can increase your memory power. Though it seems unnecessary, memorization is important for many reasons beyond being great at trivia night. For many older adults, the decline becomes so serious that they’re no longer able to live independently, which is One of the biggest fear trusted source adults have as they age.

     The fact of the matter is that certain aspects of brain function and memory capability are not necessarily linked to getting older. You can improve your brain health with the right diet.  The brain demands a constant supply of glucose which is obtained from recently eaten carbohydrates like whole grains, fruits and greens.

Tips to improve your Memory

  • Meditate every day. Meditating for at least 15 to 30 minutes each day physically changes your brain, making you less anxious, and more rational and empathetic.
  • The four best times of day to meditate are first thing in the morning, whenever you’re stressed out, on your lunch break, or at the end of your workday.
  • Sleep is a key time for the brain to solidify the connections between neurons, thus helping us remember more of our tasks. Go to bed at the same time every night and get up at the same time each morning.
  • Do yoga.Besides increasing your physical strength and flexibility, yoga changes your brain.
  • You’ll need to keep your brain constantly challenged. Learning a new skill is an excellent way to strengthen your brain’s memory capacity. Ex: learn a new instrument, make pottery and play mind games like Sudoku or chess.
  • Research shows that exercise can help offset the cognitive decline brought on by aging and increasingly sedentary lifestyles.
  • Testing yourself to retrieve the information is better than repeated studying. Practicing retrieval creates more long-term and meaningful learning experiences.
  • Physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building.
  • Mnemonic devices can be in the form of acronyms, abbreviations, songs, or rhymes. You’ve probably been taught a few mnemonic devices for remembering long lists.  For example: How we all remembered the 9 planets during childhood, “My Very Educated Mother Just Showed Us Nine Planets”.
  • Quit Multitasking. Your brain actually need about eight seconds to commit a piece of information to your memory.
  • Another tactic of memory connoisseurs is that they don’t just rely on one sense to help retain information.
  • Live by to-do lists, keep them up to date and check off the items you’ve completed. Physically writing down new information actually helps reinforce it.
  • Don’t turn to Google right way. This process helps reinforce the neural pathways in your brain.
  • A busy schedule can maintain your brain’s episodic memory.
  • Choosing specific places for everything and then consistently putting them away will help reduce the stress in your life, and will keep your mind free to focus on other things.
  • Without enough sleep and rest, the neurons in our brain become overworked. The blue light emitted by cell phone, TV, and computer screens inhibits the production of melatonin, a hormone that controls your sleep-wake cycle.
  • Research suggests that laughter can improve short-term memory in older adults.
  • Eat plant-based foods, especially green, leafy vegetables and berries, nuts, Fatty fish and olive oil..ect. Fatty fish are a rich source of Omega 3 fatty acid. Omega-3s play an important role in building brain and nerve cells. Eat Dark chocolates also.
  • Go to a spa or, if you’re on a budget, give yourself a spa day at home. Take time to focus on making yourself feel good; feel proud of yourself for taking care of you.
  • Sugar and fat has been linked to impaired memory. Proponents of the Mediterranean and MIND diets say to avoid the Sugar, butter, cheese etc.
  • Spending time away from your computer makes you less likely to engage in working outside of business hours. It also helps you stay more present in the moment and buys you time to do stress-relieving things like exercising or meditating.
  • Humans are social creatures. Research shows that a strong support system is vital to our emotional and brain health. Spend time with people whose company you enjoy and who make you feel like the best version of you.
  • Being mindful also means acknowledging your thoughts, feelings, and present situation without judgment.
  • Your brain is made mostly of water. Water acts as a shock absorber for the brain and spinal cord. Mild dehydration has been shown trusted source.to cause brain shrinkage and memory impairment.
  • Practice mindfulness. Now you can’t stop thinking about how angry you felt at that moment; you practice over and over again in your mind the things you wish you had said to that person.
  • Caffeine has actually been shown to enhance memory and reduce the risk of trusted source. Parkinson’s and Alzheimer’s disease.
  • If you want to help a memory stick in your brain, say it out loud as you complete the activity associated with it.
  • Drinking more than that can have a negative effect on your ability to retain information as well as your sleep.
  • Getting out into nature is incredibly important for our emotional and physical health. daily gardening lowers your risk of dementia.
  • The more overweight you are, the more your brain is likely to shrink and affect your memory.
  • Don’t overload your Brain.
  • Throughout the day, give yourself little tests. For example In school Your Teacher shirt colour, Pen color, Lesson page number.

Our memory is a skill, and just like other skills, it can be improved with practice and healthy overall habits. Your brain may get slower with age, but it is still possible to learn new things and to improve your brain’s function. Did you know that the brain is an energy hungry organ? Despite comprising only 2% of the body’s weight, the brain gobbles up more than 20% of daily energy intake.

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