Are you fed up with your poor memory? Undoubtedly, our memory power increases as we grows older but there is nothing to worry about because there are some ways through which you can improve your memory power such as
Exercise increases your heart rate which gets blood flowing to your brain, thus keeping your memory sharp. Running, swimming, biking – any form of exercise – for at least 30 minutes helps enlarge the hippocampus, which is regarded as the ‘memory center of the brain’. In fact, physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building. If you don’t have time for a full workout, squeeze in a 10-minute walk around the block in your schedule or a few jumping jacks. It’s enough to reboot your brain.
2. Get a Good Night’s Sleep
Research from Harvard indicates that people are 33 percent more likely to infer connections among distantly related ideas after sleeping, but few realize that their performance has actually improved. Sleep is also known to enhance your memories and help you “practice” and improve your performance of challenging skills. In fact, a single night of sleeping only four to six hours can impact your ability to think clearly the next day. Get 7-8 hours of sleep everyday. And yes, naps count.
3. Eat Right
The foods you eat – and don’t eat – play a crucial role in your memory. Fresh vegetables are essential, as are healthy fats and avoiding sugar and grain carbohydrates. For instance, curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and other compounds that protect your brain health and may even stimulate the production of new brain cells. Increasing your animal-based omega-3 fat intake and reducing consumption of damaged omega-6 fats (think processed vegetable oils) in order to balance your omega-3 to omega-6 ratio, is also important.
According to a 2015 study from the UCLA Brain Mapping Center, the brain starts to decline in your 20s and continues to decrease both in size and volume. Meditating regularly delays cognitive decline and prevents neurodegenerative diseases like Dementia, Alzheimer’s and Parkinson’s. Meditation produces a positive charge in the brain’s gray matter overtime, which is important for memory, learning and self-awareness. In addition, meditation has been shown to reduce stress, which can do a number on memory.
5. Stop Multitasking
Can’t find your keys? It’s probably because you weren’t paying attention when you put them down. When you’re juggling too many things, you’re bound to forget. As it turns out, the brain doesn’t actually multitask. Instead, it switches focus from one thing to the other, which is why it is difficult to read a book and hold a conversation at the same time. Multitasking will slow you down, so make it a point to concentrate on the task at hand. It’s crucial. Studies suggest to say it out loud: “I left my keys on the dresser”, etc. so the brain can process it. Your brain actually need about eight seconds to commit a piece of information to your memory, so if you’re talking on the phone and carrying groceries when you put down your car keys, you’re unlikely to remember where you left them.