Do you forget where you kept your things a few minutes back? Do you have a hard time recalling the name of a person you met at a party? Well, this can be completely normal once in a while. But this is a not-so-ideal condition in long term, especially in this data-driven world.
Genetics plays a major role in memory loss in conditions like Alzheimer's disease. However, multiple pieces of research have shown that memory is flexible. With the right diet and some brain exercise, you can improve your memory. In this article,
Below are 15 easy-to-follow tips and tricks to help you boost your memory.
Exercise Your Brain:
Just like your body, your mind too needs exercise to stay healthy. It helps your mind grow and expand which results in increased memory. Solve crossword puzzles and jigsaw puzzles, play chess, or try out different brain games that require critical thinking. Studies have shown that exercise has a positive impact on the aged brain with neurodegenerative disorders that are associated with cognitive decline.
Evidence shows that physical exercise induces structural and functional changes in the brain, determining enormous benefit on both cognitive functioning and wellbeing. Physical exercise is necessary for your physical as well as mental health. It helps you stay healthy and increases blood flow to your brain cells. Physical exercise like brisk walking, running, cycling, swimming, dancing, etc. reduces the risk of cognitive decline with age and improves memory function.
Learn Something New
Your brain is much more powerful than you think. It gets sharper with use. Every day, spend at least a few minutes learning something new and challenging that requires your full attention. Research suggests that frequently learning a variety of new difficult real-world skills increases cognitive abilities Go out of your comfort zone. You can learn a new language or learn to play a new musical instrument or try out painting or try learning a completely new dance form.
Pay More Attention
You cannot expect to recall something afterwards if you have not paid attention to it in the first place. it is much easier to remember something if we are paying attention to it [study] You need to pay closer attention to the details to move your short-term memory into long-term memory. Study in a calm, peaceful environment away from distractions like television, music, or other distractions.
Socialize More Often
Having an active social life can reduce the risk of stress and depression, which can result in memory loss. Some studies provide evidence that social integration provide memory loss among elderly Americans. Have a strong support system. Stay active in your group. Take up invitations to dinner. Meet your parents more often, especially if you are living on your own.
Get Enough Sleep
Sleep plays an important role in strengthening of memory. Studies have shown that sleep can help you remember things or recall facts you have learned better. Having a nap after learning something new can help you remember things faster and better. Take seven to eight hours of quality sleep every day.
De-clutter your tasks by putting them down in your journal. Write everything down you need to do. Keep that list handy. Do not try to remember insignificant details. Your mind is a place to create ideas and not just store trivia. Complete tasks from the lists and use your brain in more creative tasks.
Divide your long study session into multiple smaller sessions. Give your brain time to process and store the information you have studied. Research has shown that people who study in multiple smaller sessions retain better information than those who study in one marathon session.
Eat a Well-Balanced Diet
Diet, exercise and other aspects of our daily interaction with the environment have the potential to alter our brain health and mental function [study]. A well-nourished brain will undoubtedly perform better when it comes to memory. Eat lots of fruits, vegetables, and cereals. Say no to processed food. Cut down the intake of refined sugar and refined carbs. Include omega-3 rich food in your diet. Abstain yourself from drinking too much alcohol. A healthy diet is a key to your active brain.
Relate New Information with Something Familiar
After learning something new, try relating them to something you already know. For example, when you learn a new word, write a meaning next to it and mention a person, place, movie, or something that has a strong relation to that word. It increases the chances of you recalling that memory when you need to.
Spend Extra Time on Difficult Information:
Memorizing difficult information takes extra time than an easy one. Have you ever noticed that you remember more from the beginning or end of the chapter? It is called the serial position effect. You can overcome this problem by simply focusing more on the center of your study material or textbook.
One of the many benefits of meditation is that it improves attention and concentration, resulting in improved memory. Meditating regularly increases blood flow in brain vessels in the cerebral cortex and increases memory. It has been suggested that the practice of meditation is associated to neuroplasticity phenomena, reducing age-related brain degeneration and improving cognitive functions. Neuroimaging studies have shown that the brain connectivity changes in meditators. According to a survey, meditating for twenty minutes for four days decreases stress levels. Find a suitable way to meditate from many alternatives.
Study Your Learning Pattern
Some people retain faster by visualizing the information. Others, by hearing the information or performing specific tasks to help recall it. Analyze how much you retain when you use different techniques for study. This will help you decide whether you have to hear the information or visualize it.
Break Down Larger Information into smaller pieces
It is more difficult to retain and recall a larger amount of information in one go. Break down larger information into smaller chunks of similar information. Smaller groups of information will help you retain them much better and faster.
View Yourself in a Positive Light
When you think about how your memory is, always keep yourself positive.
Your brain will follow Your commands if you think you have a bad memory and will become forgetful. Keep a positive mindset about your memory and you will see positive improvements quickly.
Most of the tips provided above are easier to follow. However, be consistent with any step you follow. Start with small but regular steps. Choose one or more tips from above and incorporate them with your daily task. With time, you will notice visible results in your memory. Continue to research for new techniques to improve your memory. Consult a doctor if you tend to forget important things more often and find it difficult to perform regular daily activities.
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