The health of your brain determines the strength of your memory. It’s not necessary that only old people suffer from dementia problems. Memory lapses and problems can occur anytime and can cause various inconveniences. You could be a student trying to remember stuff for your exams, or you could be a working professional, trying really hard to remain alerted and sharp, the health of the brain needs to be good for giving a stronger mental performance. So, how to improve memory? Read on to find out.
How to Strengthen Your Mind?
A mind is so volatile and the thoughts run in millions. But, to remember things and recall them is a humongous task, which is the main function of the brain. Is it possible to improve your memory? Yes, it is. By following some tips and techniques on how to improve memory, your brain would be healthy and fit and would be ready to recall everything.
Things to Stimulate Your Brain
With the right kind of stimulation and memory techniques, the brain can be made to change and adapt. Given below are some tips that can help in boosting your brain power, irrespective of your age.
1. Workout Your Brains
A brain is so volatile that it can find millions of ways for recalling information and solving familiar problems, with a minimum of efforts. But, you need to keep stimulating the brain with newer challenges so that it grows and develops. The more you exercise your brain, the more you would be able to process the information and retain it. So, look for activities that are new, challenging, rewarding and interesting. Some memory boosting techniques include learning to play new games, new languages, dances, pottery, etc.
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2. Remain Fit and Do Not Skip Physical Exercises
These physical exercises can help your brain to remain sharp. The exercises increase the oxygen supply to the brain, which can reduce memory loss and other disorders. How to improve memory with exercises? Well, indulge in aerobics, physical activities which require the motor skills and coordination of hands and eyes are good for the brain building.
3. Be Social and Make Some Time for Your Friends
Having good friends and healthy relationships are the best brain boosters. The more socially active you are, the better memory retaining capacity you will have.
4. Don’t Take Stress and Keep It in Control
Keep taking breaks in between and be more expressive. Have a healthy work-life balance. There are some exercises that make use of both the arms and legs, which can help in relieving stress. Walking, swimming, running, rock-climbing and trekking are some such activities.
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5. Get a Good Sleep
An average amount of sleep that an adult requires is around 7 to 9 hours. Good sleep is a great memory booster and can help with critical thinking skills, creativity, etc. Maintain a regular sleeping schedule, and keep away from gadgets before bedtime. Also, cutting down on caffeine can help you with a good sleep.
6. Laugh Out Loud
Laughing out loud is a brain enhancer. Stop taking life too seriously and spend time with people who are humorous and fun. You can join any laughter club where people come together in the morning hours and laugh out loudly as a part of an exercise.
7. Take Care of Health Problems
Don’t ignore diabetes, cholesterol, blood pressure, hormonal imbalances, and thyroid problems. These can cause memory lapses. Do consult your doctor and get a timely treatment for these issues.
8. Be Attentive and Focused
Try to use all your senses as much as you can. Practice meditation and Yoga in order to attain a stable and calm mind. It helps in improving concentration and builds patience. With regular practice of Yoga, you can become more attentive in your day-to-day life.
Best Foods for Brain
How to improve memory with food? Well, food can boost your memory power. The brain requires healthy fats and lean proteins in the form of vegetables, fruits and whole grains to remain active and alert. Given below are some of the brain foods that you should include in your diet.
1. Increase the Intake of Omega-3
Omega-3 is quite beneficial for the brain health. Some of the food items that have a high Omega-3 content are the fishes, such as salmon, sardines, tuna, trout, halibut, etc. Other than fish, other food items that include Omega-3 are flaxseed, kidney beans, broccoli, spinach, soybeans, walnuts, etc.
2. Limit the Intake of Saturated Fat
Diets that are high in saturated fats, such as whole milk, butter, red meat, cream, cheese, ice cream etc. can increase dementia and lead to memory loss and concentration problems.
3. Include More of Vegetables and Fruits
Vegetables and fruits are rich in antioxidants and are memory boosters that can protect the brain cells from getting damaged.
4. Drink More of Green Tea
The green tea is rich in polyphenols, which is another powerful antioxidant and brain enhancer. It can protect against the free radicals, which can cause damage to the brain cells. Green tea can improve memory and alertness in a person and can slow down the brain’s aging process.
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5. Limit the Consumption of Alcohol
Make sure that your alcohol consumption is restricted as it can kill the brain cells. But, as per research, drinking in moderation can actually help in improving the memory and cognitive abilities. In fact, red wine can reduce the chance of getting Alzheimer’s.
6. Fresh Fruit Juices
Have more of grape juice, fresh grapes, cranberry juice, berries, peanuts, etc. The more nutrition you gain through the fruits the better.
How to Improve Memory: Learn Some Tricks
We give below some memory-boosting techniques, which can help you with learning and be retaining the information.
1. Keep Repeating
To learn and memorize, one has to keep repeating, whether it be by taking notes or by reading out verbally.
2. Use Organizer
If you are too forgetful, make use of an organizer that can help in keeping track of the activities and set reminders.
3. Try Visualizing
Associate names with images. Try to add links and associations so that the names are never forgotten.
How to Increase Short Term Memory?
Have you ever felt at a loss when you have forgotten the most recent thing? This is known as short term memory loss. To improve short-term memory, you can engage your brain with brain training programs. This can boost the memory and improve your IQ.
Some tips to improve short term memory include-
- Don’t multi-task. Focus on one particular task at hand and finish it.
- Avoid getting distracted.
- Try to concentrate completely on the work at hand. You can concentrate better by saying it out loud.
Keep challenging your brain and you would witness excellent results. Don’t take your memory problems lightly. Address them today.
Hope this article was able to put some light on the tips and techniques on how to improve memory. If you really liked our tips and would like to add some more to it, please mention them in the comments section. Also please do not forget to share this article on social media and let your friends benefit from it.