Let’s face it, having moments of forgetfulness is quite normal, especially when life becomes hectic. Have you ever had a hard time remembering names? Do you often forget where you left your keys? Or did you blank out information on an important test? We all know how frustrating it can get and probably you wish for better memory.
What if there are ways to enhance your memory? When it comes to memory loss, there are numerous reasons including age, genetics, and health problem. However, loss of memory has some manageable risks as well like lifestyle and diet.
In this post, we have mentioned surprising ways to improve your memory. Have a look!
1. Focus on Brain Workout
The brain has plenty of neural pathways that will help you process and recall information, perform habitual tasks, and solve the problem without extra effort. When you stick to these pathways, your brain will not get the stimulation is requires for developing and growing.
Just like muscular strength, memory must be used, or you will lose it. This the reason why your brain needs a workout. The more work out your brain gets, the better you can process and remember information.
You have to keep in mind that not all the activities are equal. A great exercise for your brain will break the routine. It will allow you to use and create new pathways.
2. Reduce Intake of Added Sugar
Surely, sugary foods are delicious and seem rewarding in the beginning. What most people don’t know is that the sugar-laden diet has a role to play in memory loss. Experts reported that sugary drinks have been associated with Alzheimer’s disease. In a study, it was found that drinking too many sugary drinks, might lead to lowering the volume of the brain. This is one of the early signs of Alzheimer’s disease.
We all know that eating too much added sugar is not good for your health. It has been linked to several health conditions such as cognitive decline. According to research, intaking too much sugar can result in decreased brain volume, and poor memory, especially in the area where short-term memory is stored.
Hence, reducing the consumption of sugar in your daily routine will not only help improve your overall health, but it also enhances your memory. An important thing to keep in mind is that fruits are healthy and good for your health, you should avoid sweetened drinks with processed sugars.
3. Try Brain-Boosting Diet
Our brain needs fuel as well, just like our bodies. Everyone knows a diet that includes whole grains, vegetables, fruits, lean protein, and healthy fats are great for your body. What many people are unaware of is that it is great for enhancing your memory.
When it comes to your brain health, your focus should be on what not to eat rather than what to eat. Here are some of the tips for boosting your brainpower and reducing the risk of various medical conditions.
- Restrict Saturated Fat and Calories- according to studies, it was reported that high saturated fat diets weaken memory and concentration along with increasing the risk of dementia.
- Green Tea- It is advised to drink green tea as it contains antioxidants that will protect brain cells against free radicals. In addition, it will even slow down brain aging and increase mental alertness and memory.
- Do Take Omega-3s- there is plenty of research that shows omega-3 fatty acids are good for brain health. The best source of omega-3 is fish, especially tuna, salmon, sardines, halibut, and herring. Other great sources of omega-3 include broccoli, ground flaxseed, seaweed, soybeans, kidney beans, pumpkin seeds, winter squash, walnuts, and spinach.
- Increase Consumption of Vegetables and Fruit- Vegetables and fruits are packed with plenty of useful antioxidants that are capable of protecting your brain cells from damage.
4. Dark Chocolate is Good
There are numerous benefits of eating dark chocolate including enhancing your memory. In a study conducted in 2011, it was found that cocoa flavonoids help boost the function of the brain. A group of people was given dark chocolate to eat. They performed well on a spatial memory test than those who didn’t eat chocolate. The researchers also found that flavonoids improve the blood flow to your brain. An important thing to keep in mind is that the chocolate must have at least 72% cacao content. You should avoid chocolates that have a high content of added sugar.
5. Get Proper Sleep
By now, we all the importance of having a restful sleep. One of the benefits of having proper sleep is improving the learning process and memory. In research, it was reported that taking a nap after learning something new will help you remember it for a long time and speed up the process of learning.
In a mice study, it was found that sleep-deprived mice had less dendritic growth following a learning task.
Physical exercising has a direct impact on your brain health. By exercising regularly, the risk of cognitive decline with age is decreased. It will even protect your brain against degeneration. In a study, it was found that aerobic exercise improves memory function in Alzheimer’s patients. The exercises you can do include:
- Brisk walking
For a long time, meditation has been a top way to relax and be at peace. Mindfulness meditation is great for improving your memory. In a research paper, it was found that meditation is capable of improving brain function, both long-term and working memory, and reduce markers of brain degeneration.
8. Take More Caffeine
Caffeine is known to improve memory both, long-and short-term. The main sources of caffeine are green tea and coffee. In a study, a group of people was given 200 milligrams of caffeine. This group performed well on recall tests after 24 hours instead of people who didn’t take caffeine.
Therefore, these are some of the ways your memory can be better. For more details, kindly get in touch with Dr. William Farrell. He is a professional with more than 30 years’ experience. He is a skilled and qualified psychiatrist researching extensively on the brain. So, far he has discovered some amazing facts about the function and behavior of the brain.