Most of us believe that our brain activity slows down with age and that memory loss is a logical consequence. But many researches have shown that there are other things that have a negative effect on our memory, starting from exposure to toxins, chemicals, poor diet, lack of sleep, stress etc. This is why a healthy lifestyle is important and and even encourage your brain to grow new neurons, a process known as neurogenesis. So this means that you don’t need medications or procedures to boost the work of your brain. All you have to do is try these 10 simple ways to improve your memory. You will realize that are lots of things you can do to feel more focused and relaxed.
Get a good night’s sleep
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It’s time to work on your sleep schedule. Not getting enough sleep is really effecting your memory so do try to get in bed at the same time every day and get up at the same time every morning. We know this is not easy to achieve, but you will see results in a very short time which is very stimulating. Get a good night’s sleep even on weekends and holidays – it is important! Even a a mid-day nap will dramatically boost and restore your brainpower.
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Regular exercise improves the blood flow to the brain and encourages your brain to work at optimum capacity. Including a physical activity in your daily routine will definitely help keep your memory sharp. The Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. If you don’t have enough time for this amount of exercise try walking for at least 10 minutes every day.
The Power of Mental Exercise
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Mental stimulation keeps the brain healthy and increases the strength of memory. With age, our memory changes, but keeping our brains active really improves it. This is why people who have various interests and love challenging mental tasks tend to have an excellent memory. So, how to practice mental exercise? Try puzzles, crosswords or other brain games and widen your cultural and social interests. As you can see, mental exercise can be even funner and easier than physical exercise.
Nurture Healthy Relationships
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Although relationships are a kind of a brain exercise, we had to talk about their importance separately. It is thought that healthy relationship are the ultimate brain booster as they stimulate our brains. Many researches have shown that having meaningful friendships and a strong support system are vital not only to emotional health, but also to brain health. This means we should socialize more – volunteer, join a club, make it a point to see friends more often, or at least call them more frequently. Even getting a pet can help in building a healthy, loving relationship.
Meditate and Focus on Yourself
Meditation is another mental exercise that is so important and beneficial for boosting our brains that must be mentioned as one of the best ways for improving our memory. Now, you must be thinking how you don’t have enough time for all these exercises throughout the day, but we are not talking about spending 30 minutes in a candle lit room meditating – a 5 minutes focus on your self would do the work. This is especially helpful right before some important event or meeting. Just make sure you get a couple of minutes to be alone, sit or lay down and take a deep breath, let it out, and continue to breathe deeply and slowly.
Take Enough Vitamin B
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If you want to sharpen your senses and boost your memory you should definitely start taking enough Vitamin B, especially B6 which is essential for the manufacture of neurotransmitters, B12 which is good for brain enhancement and B12 which directly effects the health of the brain cells. Not to mention that B vitamins are needed to help the body form acetylcholine, a key brain chemical needed for memory.
Eat a Brain-boosting Diet
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A diet that is based on fruits, vegetables, whole grains, healthy fats and lean protein acts like a fuel to the brain. But there are also foods that have negative effect on the brain work so we should know what to avoid too. Omega 3 is surely important for your brain’s health so including fish in your diet is a must. If you are not a fan of fish and sea wood, than Omega 3 supplements are a good idea.
Take Care of Chronic Diseases
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You must take care of yourself if you want to have a good memory, especially if you have any chronic conditions like thyroid, kidney problems or depression. Make regular checks and follow your doctors instructions. Just have in mind that some medications can have a negative effect on your memory so do review them before taking them.
Multitasking Slows You Down
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It is the time of fast living with computers being necessary to use every day it is no wonder we depend on multitasking in order to achieve everything we want. But have you ever thought that instead of helping you do things faster, multitasking can actually slow you down because when you do so many things in the same time you easily loose focus and start making errors. Stop completing five tasks at once and concentrate on one instead. That way you will decrease the stress, stop your mind from wandering and even get a better sleep at night which all effects your memory.
Drink Green Tea and Coffee
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Yes, caffeine has a positive effect on memory. Researchers at Johns Hopkins University have found that caffeine enhances certain memories at least up to 24 hours after it is consumed. Green Tea, besides caffeine, contains polyphenols which are very powerful antioxidants that protect against free radicals that can damage brain cells. 1 or 2 glasses of wine is also beneficial for your memory, especially red wine which contains resveratrol a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer’s disease.