A complete/comprehensive guide on how to improve your memory
Have you ever found yourself in a situation where you are unable to recall the simplest event or thing you read? Do you easily forget things like the place you dropped your car key?
Nearly everyone has a period of forgetfulness, particularly when life routines get busier. Situations like this can be embarrassing, and you could feel like checking the inside of your head to fetch the event you need. Luckily, you won’t need any medication or stimulants to have your brain performing the way you want.
This post highlights the different ways you can enhance your memory and cognitive condition. No physician’s prescription is needed here, just some simple daily activities to keep your brain performing optimally.
Let’s get started. - Ways to Improve your memory
1. Eat the right foods
Research has indicated that the quality of foods you eat determines your cognitive health. You are what you eat. Some kinds of foods help improve brain function while others can result in a decline in the level of brain activity, thereafter increasing the risk of memory loss.
Maintain a healthy diet by taking in food rich in fiber, proteins, and soluble fats. Avoid high cholesterol foods as these are known to cause brain damage. Likewise, drinking too many sugary drinks is known to play a part in memory loss. Cut back on sugars to improve your memory as well as your overall health.
Don’t just eat anything because you are hungry. Consider the following when preparing your meals:
• Carbohydrates: You should consider eating foods like tubers, rice, and oats for improved memory. Avoid Low-carb diets as they are known to reduce brain functions.
• Proteins: You should consider taking foods like egg, milk, and fish for improved brain function.
• Vitamins: Include fruits like pineapple, avocado, and oranges in your diet because they are high in vitamin C.
Vitamin C strengthens your immune system by lowering the risk of Alzheimer’s disease as well as Parkinson's disease. Moreover, it’s recommended to watch what you take, and always remember that moderation is important.
Regular exercise is beneficial for your cognitive health; because it calms you down, helps lower stress, and enhances your brain function.
Engaging in periodic exercise refreshes your brain and prepares it for subsequent activities. Some exercises you can do to boost your memory are swimming, jogging, and yoga.
3. Stay organized
Always organize your reading schedule. When reading, highlight some important facts as this can help you remember what you’ve just read.
Avoid jotting down points in random books, this may cause you to forget crucial details during a test or examination. Research has shown that information highlighted is easy to remember.
4. Adopt mnemonics
Can you still recollect things you were taught in kindergarten? This is because these things were taught using rhymes and songs. Compiling facts and turning them into mnemonics help ensure that they stay in your memory for a long time. This is better than cramming many things at a time.
5. Visualize your study
Visualize what you are reading as you look at your book. Create an image of what you study in your head. Take a peep out of the window and analyze your surroundings, compare what you see with what you are reading about.
Doing this makes you remember things easily and also helps in improving your memory.
6. No smoking
Studies have shown that smoking can lead to the degeneration of brain cells. This can cause a decline in your cognitive health. As much as possible, do not smoke if you want to improve your memory and avoid memory loss.
7. Task your brain
Have you ever exposed your brain to challenging activities? Pushing your brain to do unfamiliar things increases performance and improved memory output.
Try playing brain-tasking games like chess and scrabble. And when next you come across a brain-teaser, stay and attempt to answer the puzzle. Find challenging riddles and engage your brain.
8. Avoid stress
Concentrating too much workload on your brain can lead to unwanted distractions; try as much to avoid it. Be sure to let go of any event in your mind before doing anything. Free up your mind before settling down to study.
You can also exercise, meditate, take a brisk walk, or listen to music to reduce stress.
9. Connect with nature
Leave your room, take a walk around your surrounding areas, breathe in the fresh air and enjoy the surrounding view. Furthermore, regularly open your windows and let in the natural air and sunlight. Stay refreshed with nature.
Spend much time outdoors in green areas to improve your memory and cognitive abilities.
10. Get some rests
Ensure to take a break between reading periods. Avoid reading for long stretches at a time, have some break, or take a short walk around before returning to your books. Research has shown that students who take some rest before tests performed better during exams.
Do not stay up all night reading because you want to pass your exams. Get some good night's rest. Sleeping enhances your memory making it easier for you to remember.
11. Attend events
Come out of your shell once in a while by attending parties, workshops, or seminars. Don’t isolate yourself. Socializing is known to remarkably reduce the risk of Attention Deficit Hyperactive Disorder (ADHD).
Spending time with your family and friends, meeting new people, and going out often increases happiness. Isolation may give rise to memory loss at old age.
There are various things you can do to boost your memory and this comprehensive guide is another thing worth considering. Having an idea of what you need to do to enhance your memory is one thing, and putting them into practice is another thing. However, regular practice makes you better.
Your cognitive health is just as important as your physical health. The time to begin is now if you want to start enjoying the benefits of having a retentive memory.