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How to Improve Your Memory: Tips & Steps

Tips and Techniques on How to Improve Memory

Memory loss is a more common problem than you think. Whereas it is normal to forget things as you age, around 50 million people are suffering from losing track at an early age around the world. Every now and then we all go through occasional memory lapses. Ah! Just forgot that comma after then in the previous sentence. [Nervous laughter]. Now you know you are not alone.

There are times when these slips become frustrating. After not being able to retrieve a memory at the moment, you must be wondering if it’s time to seek help.

Here at Nually, we bring you the latest research and studies so that you know exactly what to do and when to do it, A healthy body breeds a healthy mind, and according to research, simple lifestyle changes can help. Changes? What? How? Just read through. It’s
simple, tired, and tested.

Diet and Memory

You are what you eat. Read that again. Poor nutrition can interfere with your memory. People who consume added sugar in large quantities have reduced brain volumes and poor memory. Similarly, saturated fats are bad for your brain too. One of the main things you can adopt immediately is to eat foods that fight memory loss.

Foods to Eat to Improve Memory

Research has shown that obesity negatively affects genes associated with memory. Insulin resistance and inflammation work like a cherry on the top when it comes to brain and cognitive decline. Therefore, we come to the conclusion that maintaining a healthy weight is the key to a healthy brain and body. The right way to do it is by paying attention to what you consume.

Eating healthy is the solution to many health conditions, including memory loss. A balanced diet with the right portions of lean proteins, low sugars, unsaturated fats, dietary fibers, and whole grains can stave off conditions that contribute to weak memory. That’s not all. You have to look after everything that u consume apart from food. Yes, I am talking about alcohol and tobacco. Alcohol is neurotoxic. It affects the hippocampus (memory house) of the brain. Binge drinking can result in memory lapses. So the smart way to increase your memory is to say no to just one more drink.

Here is a list of what to eat and what to avoid to help you increase your memory.

What to Avoid?

  • Smoking 
  • Drinking
  • High sugars – French fried, white bread and tortillas, fast food, bakery items, processed and canned foods, and soft drinks
  • Saturated fats – Ghee, fatty cuts of meat, bacon, cured meat, whole far dairy products, and ice cream 

What to Eat?

  • Olive oil
  • Fish
  • Green leafy vegetables
  • Whole grains
  • Beans
  • Avocados
  • Nuts and dry fruits

Natural Memory Boosters

  • Don’t forget your vitamins, specifically vitamin B and D – Liver, kidney, red meat, salmon, egg yolk, and cod liver oil. We recommend you get your vitamin D levels tested as its lower levels are linked with relative cognitive decline.
  • Berries for brains. These products contain antioxidants that reduce oxidative stress and protect cells from damaging and increases memory.  
  • Turmeric is the new ingredient you need to add to the curry. The secret is its compound ‘curcumin,’ which not only improves memory but also prevents memory loss from worsening. 
  • Try adding fish oil supplements and Cocoa to your diet.

Sleep and Memory

An Irish proverb says, ‘A good laugh and a long sleep are the best cures in the doctor’s book.’ No wonder why only 10% of the country suffers from memory loss problems.

Sleep makes a big difference to the quality of life you are living. An average adult needs 7.5 to 9 hours of sleep to function at his best. It can vary from person to person, depending on their ages, profession, and lifestyles. A good night's sleep plays a vital role in transforming your short-term memories into long-lasting ones. The process takes place at the deepest stages of sleep. This is why sleep deprivation can c affect your memory negatively, and missing some hours can contribute to a weak memory and compromised problem-solving abilities.

Science consistently provides evidence regarding sufficient sleep for better memory performances. According to research, people working at night are bound to make more errors in memory tests than people who work during the day. Here is what you need to take care of to increase your memory.

  • Early to bed and early to rise makes a man healthy, wealthy, and wise. Period.
  • Do it daily at the same time sticking to a schedule. Remember not to mess this up on the weekend. Alright! You can but not more than an hour. Consistency is the key to a regular sleep-wake cycle.
  • Avoid going to bed hungry or stuffed. The same goes for nicotine, alcohol, and caffeine. Their stimulating effects take hours to wear off, destroying your sleep schedule.
  • Keep your phone, tablets, and TV shows aside an hour before you sleep as it suppresses hormones like melatonin.
  • Manage your stress. If you can’t sleep in 20 minutes, then try doing something that relaxes your mind. When you feel tired once again, then go to bed.

Exercise and Memory

A feeble body weakens the mind. Jean-Jacques, the philosopher, got it right.
No one can deny the incredible benefits of exercise that it brings to the body physically. It is important for brain health and can improve your memory at every age.

Exercise to Improve Memory

First off, it helps you to clear mental fog, sleep fog, mental fatigue, and afternoon slumps and prims the mind for learning for the rest of the day. It boosts your memory and thinking skills directly as well as indirectly. How? The brain releases chemicals such as neuroprotective proteins whenever you step on the treadmill or walk briskly to the local bus station. It protects and nourishes neurons leading to improved increased memory.

Not just that, but it reduces inflammation and insulin resistance while mediating the release of growth factors by increasing oxygen supply which results in the formation of new blood vessels inside the brain. This, in turn, forms new brain cells and more cells mean more memory.

Not to forget, exercise help you to maintain a healthy weight and metabolism, which means your body will get the right amount of nutrition and function properly, including your brain.

If the only marathon that you have participated in was a midnight movie one, then this is going to be a bit difficult for you at the start. Focus on results and start small. Later on, increase your time and continue exercising for life. No one is asking you to spend five hours at the gym. Mild activities that you enjoy for a short span can make a difference. If you are still young, then this is the time to take out your bicycle or football as regular moderate exercise at this age means a lesser risk of memory loss later. If you think that it’s too much for you, then just take your dog for a walk daily for twenty minutes. Thank us later!

Meditation and Memory

Stress affects the way memories are formed inside your brain. When you are under stress, your brain switches to survival mode instead of work mode. The body releases corticosteroids, which damage the hippocampus it is exposed to for a longer duration.

Meditation to Improve Memory

This results in shunting its resources, inhibiting the hippocampus from forming memories rather than utilizing them for the greater good.

How to Increase Memory by Reducing Stress?

Practice mindfulness by making it a part of your daily routine. Live in the moment, concentrate on the way you inspire and exhale, and let your mind wander.

Sometimes the most productive thing that you can do is relax.
Start with the basics. All you need to do is set realistic expectations for yourself. You should know that you can do anything but not everything. Take breaks, just for a minute or two at least. You are not a machine. Maintain a work-life balance. Remember, laughter is the best medicine. It engages the brain as a whole as compared to other emotional responses and increases emotional intelligence.

Spend your time playing and having fun. Use stick notes on your desk as positive reminders. Choose a funny wallpaper for your cellphone. Most importantly, take everything less seriously, including yourself.

A minute of meditation can change your life. Studies have shown that mediation improves short-term memory regardless of the age you are at. It relaxes your mind and soothes your body by lowering blood pressure and increasing the neuron cell bodies inside the brain. This improves your spatial memory, focus, creativity, learning, and reasoning skills.

Remember! Brilliant things happen in calm minds. Now sit back, take a deep breath, relax and scroll down to read more.

How to Improve Short Term Memory?

Step 1: Focus Your Attention

How can you recall something that you have never learned? You can't learn something without paying enough attention to it. Your brain needs at least 8 seconds of complete focus to process the information in memory. The key to it is to avoid distraction. Choose a quiet place to learn new things.

Step 2: Link Information to What You Already know

To retain new information, try to link it with what you already remember, whether it's something that builds on previous knowledge or something as simple as the address of someone living on the street.

Improving Short Term Memory

Step 3: Engage as Many Senses as Possible.

Try using your senses such as hearing, visuals, or a combination of information with colors, textures, aromas, and flavors to keep things in mind. You can also write down the information that you have memorized to imprint it in your brain. Reading out loud is another way to remember things. If you can recite it rhythmically, this will be even better.

Tip: Focus on understanding basic ideas rather than learning unique details about them. Explain your ideas to someone else in your own words. It will help you to remember complex information.

Step 4: Apply the Information You Have Already Learned

Recall and apply what you learned on the same day you learn it and at the following intervals. Don’t allow the brain to lose. Recalling it again and again in short intervals will transform your short-term memory into longer ones.

Tip: Use mnemonics to make it easier for you to retrieve what you have learned earlier.

How to Train Your Memory?

Just as your muscles need the training to build up, your brain needs to work out to improve its power. Our brain develops a well-connected neuronal pathway as we age, which allows us to respond to every problem quickly and effortlessly. Staying at the same pace will train your brain to stay inside the box. This will stop it from further developing and growing. You need to use it in order to improve it.

Different ways to train your memory

Challenging mind games help you to strengthen your memory and reduce the risk of memory loss. Playing word-recall games, jigsaw puzzles, chess, and crosswords can give your brain the stimulation that it needs to develop and grow.

According to research, people who usually give at least 15 minutes to brain training programs five days a weak have better short-term memory, working memory, concentration, and problem-solving ability. How? Such games are challenging, so when you are trying to score, you need to focus and pay close attention to them. This improves your concentration. This way, you are learning a new skill.

You can start at an easy level and move up the ladder. Now, your brain is stretching its capabilities to master a new level of difficulty at the same time improving your problem-solving skills to level up for the next performance. This learning process is fun as well as rewarding. The more you become engages, the more you will participate in it on a daily basis. No doubt, the satisfaction that your get after completing a level in your favorite game is priceless.

You can try something new or sign up for a tango dance class that you always wanted to do. If you are more of a couch person, then Google is your best friend. Search for brain-training apps and programs online, and you will find countless of them. These programs will boost your memory, problem-solving skills, improve attention, and IQ with daily practice.

Key Takeaways!

  • Healthy eating is a lifestyle.
  • Your future depends on your dreams, so go to sleep ON TIME.
  • All work and no play make Jack a dull boy.
  • It’s not just your smartphone that needs to be recharged but your brain too.
  • Breathe peace in. Breathe happiness out.