Time and again, all of us have our moments of forgetfulness, especially when the responsibilities of the mundane life catch us. Though this is a routine occurrence, things can appear frustrating if you suffer from a bad memory.
Of course, our genes have a vital role to play in this, especially in the case of severe neurological disorders, such as Dementia or Alzheimer’s disease.
But, experts suggest that there are dietary and lifestyle changes that you can make to boost your memory. Here, in this article, we will look at some of the best tips and tricks to help you boost your memory. So let us get started and address them one by one.
Indulge in some brain training
The brain works similarly to most of the other muscles in the body. So, just like them all, even the brain needs a regular workout to stay functional. For your gray matter, the mental workout is essential. When you challenge your brain, it expands and grows, and that significantly boosts your memory.
‘I solve Sudoku and some puzzles every day, and I guess that helps me keep my brain sharp,’ shares Jasmine, an associate with MyPlumbersChoice.
A study conducted by a journal found that anyone who indulged in even fifteen minutes of brain workout every day for a minimum of five days a week saw a significant improvement in their brain function. In addition, these participants saw a significant improvement in their short-term memory, working memory, and problem-solving skills by merely indulging in brain training.
Seven Tips To Help You Improve Your Memory
Studies suggest that, on average, Americans do not get as much sleep as they should or their body to recharge fully. Getting adequate sleep helps in boosting your memory and boosts your mind’s critical thinking and problem-solving abilities. However, it would help if you had a sleep schedule to reap maximum benefits. You should try to sleep and wake up at a fixed time every day.
Further, ensure that you keep yourself away from all types of screens at least two hours before your sleeping time. Also, you must keep a check on your caffeine intake around the day.
If you are finding it hard to sleep for any reason, you can indulge in some relaxing activities, such as yoga, meditation, or reading a book before retiring to bed.
Curtail your sugar consumption
Studies suggest that people who eat a lot of sugar tend to experience an array of health and chronic disorders, such as deterioration in cognitive abilities. If you consume a diet rich in sugar, it can have grave consequences, such as reduced brain volume and poor memory, especially in the part of the brain responsible for storing short-term memory.
For instance, a study involving some 4000 people suggests that people who had high sugar consumption, especially in the form of sugary drinks, such as soda, experienced memory troubles. They had reduced brain volume and poorer memory compared to people with little sugar consumption.
‘My mother had a major sweet tooth, and that had started causing a negative impact on her short-term memory. When we consulted the doctor, he advised her to keep her sugar in check, and that certainly did help with the memory,’ comments Martha, an associate who offers the best node JS tutorial.
Include some physical workout in your routine
In addition to the brain workout, even your body’s workout is pivotal. When you are physically active, it boosts the blood flow around the body. This works well to sharpen your memory. The Department of Health and Human Services suggests that every individual must indulge in at least one-hundred and fifty minutes of moderate physical activity every week. This can include brisk walking.
Alternatively, you can also indulge in vigorous physical activities of seventy minutes every week. This includes activities, such as jogging.
‘Please bear in mind, if you do not have ample time to work out, try to squeeze in at least ten minutes of physical activity in your schedule every day. Also, remember some workout is better than no workout,’ comments Brian, an associate with TrueBlueFishermen.
Focus your attention
One of the key components of memory is attention. For the information to travel from your short-term memory to your long-term memory, you must actively attend to that information.
So, when you sit down to study or do your homework, you must ensure that you are in a quiet place, free from all distractions. This can be pretty challenging for a child who lives in a hostel, but this is a must for you to retain what you learn.
‘I have two younger siblings. So, it is impossible for me to focus when I am at home. So, anytime I have to work on something serious, I always prefer going to the library where there are no distractions,’ comments Robert, an associate with RazorHood.
Socializing is one of the best ways to keep stress and depression at bay. In addition, it helps in boosting memory because people who are depressed or stressed often experience memory issues.
So, as much as possible, take some time out, and you can use it to spend with your friends, loved ones, and anyone else who you enjoy hanging out with. This is all the more vital for people who live alone.
Repeat and retrieve
If you read or learn something you have already read before, it tends to register better in your memory. So, if you repeat something that you want to remember definitely, you must repeat it over and over again. Repeating tends to reinforce the connections between the neurons.
Remember your teachers in school tell you to say something out loud multiple times if you want to memorize it. Well, this trick indeed works. If it is a new phrase or a word, you can write it down in a book, read it repeatedly for a few days, or use it in your sentence a couple of times to register in the brain.
However, it is not limited to this. Studies suggest that merely repeating is not an adequate learning tool. If you want to register something in your memory, you will have to sit back down later and try to retrieve all that you have repeated in the first incidence. This can be an excellent way to test your memory. When you practice retrieval, it helps you memorize things for the long run.