9 WAYS TO IMPROVE YOUR MEMORY
Improve Your Memory!
The process to improve your memory involves creating connections between the brain cells related to an event you are experiencing. These connections are called synapses. There are a variety of scientifically proven methods that are related to improving memory. Below are nine of the most common ways to do this.
Numerous studies have proven without a shadow of doubt that regular exercise significantly enhances memory recall and slows down cognitive decline in older adults. Specifically, regular exercise improves spatial memory. It will not help with all kinds of memory, however it is a great way to improve cognitive abilities and sharpen your mental skills.
Memory consolidation happens when we sleep. That is why getting plenty of restful sleep is one of the ways most recommended by healthcare practitioners to improve memory, especially in children and in older people. Exhaustion and fatigue can cause memory loss. When you occasionally take a nap in the middle of a hard task, it can increase memory consolidation significantly. Students who have good sleep habits when studying for their exams have been found to perform 85% better than those who did not get enough sleep, which means “cramming” for tests might do more harm than good.
A balanced diet is associated with good memory recall, as it provides all the nutrients required for good functioning of the mind and brain development. A study at Peninsula Medical School showed that a healthy diet supplemented with fruits and berries will improve the performance of spatial memory significantly. Children who grow up on a balanced diet have been proven to perform better than those who lacked the nutrients provided by good, healthy food.
Meditation activates the part of the brain related to memory, giving you better retention. So, to improve concentration and recall, research suggests that mindful meditation can make a big difference.
5. Reduce Sugar Intake
Chronically high blood sugar levels can reduce activity in the hippocampus, a part of the brain associated with memory retention. This tends to manifest as reduced attention span and short-term memory loss. So just say no to sweet treats if you want to maintain a good memory!
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6. Reduce Stress
Stress is like kryptonite to our brain cells. Long-term stress causes brain cell deterioration and destruction. Also, stress damages the hippocampus, which can stop new memories from forming. One way to combat stress is to have a good laugh. Laughter engages numerous regions in the brain and improves your mind’s recall speed. Surround yourself with things that bring you joy – it’s good for your brain.
7. Treatment for Some Diseases
Associated with memory lapse and even permanent memory loss, Alzheimer’s disease and dementia cause brain cells to degenerate and can cause severe impacts on personality. Therefore, it is important to seek medical help for your loved ones if you identify symptoms of such diseases.
8. Reduce Alcohol and Drug Abuse
Most illicit drugs, when abused, hinder the normal functioning of the brain. Similarly, alcohol diminishes the ability to learn, as it causes a toxic effect on brain cells. Some drugs may lead to permanent brain damage and episodes of lost memory and personality change.
Most people can improve memory and cognition with supplements like B vitamins, fish oil like omega 3, curcumin (found in turmeric) and vinpocetine. Studies have demonstrated the relationship between supplements and improved brain activity and memory retention.