Tips To Keep Your Memory In Tip-top Condition
Keeping your memory in tip-top shape is a vital part of the brain’s function. Your actions and ability to carry out task depend on your ability to retain information from your memory bank. Such information can either be short term (such as specific, daily tasks that you have to do) or long term (such as the ability to drive a car or remember an event from your distant past). While long-term memory may come spontaneously without too much effort when the need arises, short-term memory requires recalling information from the accumulation of experiences and memories stored in our brain.
To deal more effectively with in daily tasks, it is important for you to keep your memory in tip top shape.:
- Keep your attention focused on the information necessary to be stored in your memory bank. Even with distractions around you, stay focused on the subject. The more you concentrate on the information, the better the chances of retaining it in your memory.
- Utilize all of your senses when gathering the information. This what is called acuity when sensing your environment. Be aware of the color or details of a picture, or the sounds and smells around you when you wish to retain memories of a particular experience. While your sense of vision may be the sense most often used in gathering information, your sense of hearing, smell, taste, and touch are equally important and can be helpful in remembering situations, and information about something or someone.
- When you’re not sure that the information you are about to remember would be retained by your brain, it would be better to physically write down the information you wish to remember. This could be proven effective especially in gathering detailed information such as lecture notes or directions to someone’s home. Be sure not to forget that you have written instructions; and of course, don’t misplace the note.
- Get enough rest and sleep. Don’t feel guilty taking time out of your busy schedule to rest, take a break, and enjoy a much-needed nap. Obtaining restful sleep at night is necessary to revitalize from the tiresome demands of work and daily responsibilities.
- Take a fish oil supplement. Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.
- Get your Vitamin D levels tested. Vitamin D deficiency is very common, especially in colder climates, and has been associated with age-related cognitive decline and dementia.
- Exercise regularly. Exercise brings incredible benefits for your whole body, including your brain. Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.
- Take time to relax. Focus on your breathing, inhale and exhale slowly and breathe more deeply. Keep your thoughts organized before acting on them. Try to avoid stress and anxiety in your life and do not take on more than you are capable of handling. It may be impossible to completely eliminate stress since it is part of the challenging world around you, but try to keep your stress level under control. Stress can negatively affect your memory.
- Stay positive. What you tell yourself directly impacts your ability to remember. A positive focus determines outcome so tell yourself you are capable of remembering. This keeps your anxiety in check. Recognize that once you get anxious, your ability to remember is impacted.
- Stay creative and energetic. Discover your surroundings in all its variations and diversities. Avoid isolating yourself for fear you may not remember certain things. There’s a very exciting world out there and participating in life and experiences helps to sharpen your memory.
- Train your brain. Read regularly, solving crossword puzzles, completing word searches, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory. Brain-training games have been shown to help reduce the risk of dementia in older adults.
- Keep your blood pressure within a healthy range. High blood pressure can result in poor memory retention. Memory function declines when blood pressure is high. Researchers have observed that people with normal blood pressure, especially at midlife, have a higher cognitive function. Concentration, decision-making, and remembering falter as a result of high blood pressure. What is healthy for the body is likewise healthy for the memory.
- Maintain a balance diet. A well-proportioned diet will result in a conditioned memory. If you cannot completely eliminate a bad diet, gradually cut down your intake of fatty and sugary foods. Doing this gradually cushions the effect of withdrawal symptoms and you’ll get adjusted to the new lifestyle you are creating. This is not only beneficial to the memory, but you will be well on your way to a healthy life.
- Choose anti-inflammatory foods. Anti-inflammatory foods are great for your brain, especially berries and other foods that are high in antioxidants. To incorporate more anti-inflammatory foods into your diet, you can’t go wrong by consuming a variety of fruits and vegetables.
- Cut back on refined carbs such as sugar, white rice, cakes, cereal, cookies, and white bread that may be damaging to your memory. Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline, and reduced cognitive function. Research has shown that a carb-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory
- Consider curcumin. Curcumin is a potent antioxidant. Animal studies have shown it reduces inflammation and amyloid plaques in the brain. However, more research in humans is needed.
- Add cocoa to your diet. Cocoa is high in antioxidants that may help improve memory performance. Make sure to choose dark chocolate with 70% cacao or higher so you get a concentrated dose of antioxidants.
- Drink plenty of water. Staying hydrated is advantageous to your overall health, and your cognitive abilities and memory are no exception.
Source: Excerpts from Healthline