If you are one of the many Americans struggling to remember things, you are not alone. Besides other aspects of our health, the modern lifestyle has also adversely affected our memory. From the food we eat to the air we breathe, and from lack of physical activity to our dying reading habits, we are giving our brains real bad time.
That being said, there are ways you can improve your memory and boost mental health. This includes eating healthy food, exercising daily, reducing stress, spending more time with friends, family, or pets, etc.
So, are you ready to give your memory a good boost? Well, below are 13 simple ways you can implement to improve your memory.
1. Exercise Regularly
Exercise has many health benefits, including making your body and your brain stronger. Regular workouts increase blood flow to the brain and stimulate the growth of new brain cells. Physical activity also prompts your body to release chemicals that help keep your mind sharp.
When it comes to brain health, yoga poses are considered better than many other exercises. You can start with these 40 great yoga poses at home.
2. Eat Foods That Boost Memory
Eating foods that are high in antioxidants can help keep your memory sharp. Antioxidants are found in many fruits and vegetables, including blueberries, cherries, raspberries, broccoli, spinach, tomatoes, and red, yellow, and green peppers. Check out this list of foods your brain will love.
3. Improve Memory: Sleep Well
Many people don’t get enough sleep because they’re busy with work and family. But not getting enough sleep can have serious consequences. Not only can it make you feel tired and cranky, but it can also actually hurt your memory. Here are some tips for getting a better night’s sleep.
4. Keep Your Mind Active
Doing so can help improve your memory. Try learning something a new skill, or get involved in a hobby or community interest. The more you challenge your brain, the more likely you are to stay sharp.
Another great way to keep your brain active is reading. Reading a good book not only helps you gain more knowledge but also gives your brain a powerful workout. Here is a list of 40 great motivational books from inspirational authors.
5. Ensure a Better Hygiene
It’s amazing how a lot of us would rather forget to eat than to forget to wash our hands. And if you have a terrible memory, you might be among them. But here’s the truth: Keeping good hygiene is one of the best ways to improve your memory. Wash your hands before you eat, brush your teeth after every meal, wipe your face with a clean towel, and so on. It’s important to keep your memory as fresh as it can be.
Besides your very personal hygiene, it is also important to keep your surroundings tidy, clean, and welcoming. You can start with decluttering your home with these pro tips.
6. Don’t Forget Your Daily Vitamins
Vitamins may help keep your mind sharp. If you don’t get enough vitamins in your diet, a daily multivitamin might be a good idea. But if you already eat a healthy, balanced diet, taking a multivitamin will most likely do you more harm than good. If you’re not sure, talk to your doctor.
7. Drink Adequate Amount of Coffee
Some studies have linked coffee drinking to a lower risk of developing Alzheimer’s disease. There’s no definitive answer, but some experts think this effect could be due to the caffeine in coffee. Caffeine triggers the release of adrenaline, which may help preserve memory and thinking skills in older adults. Also, coffee is a source of antioxidants, which may keep your mind in top shape.
8. Improve Memory: Stop/Reduce Smoking
Smoking is bad for your memory in many ways. First, it damages your blood vessels, which can decrease the flow of blood to your brain. Smoking also raises levels of stress hormones in your body, which can affect your mood and, in turn, your memory.
9. Maintain a Healthy Weight
Obesity is linked to memory problems, especially in women. And for both men and women, obesity is linked to an increased risk of mild cognitive impairment (MCI). MCI is a condition that causes memory problems serious enough to interfere with daily life, but not serious enough to be considered dementia. You can help keep your weight down by eating healthy foods and exercising.
Looking forward to reducing your weight? Here is a comprehensive and definitive guide on how to start losing weight.
10. Stick to a Balanced Diet
A balanced diet can help keep your memory sharp. Aim for a variety of foods, including fruits, vegetables, low-fat dairy products, whole grains, and lean meats.
We have already discussed 10 healthy eating tips, comprehensive balanced diet guide here.
11. Eat Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are important for brain function. Find foods that are high in omega-3 fatty acids, such as salmon, soybeans, flaxseed, and walnuts.
12. Reduce Stress Levels
Learning how to relax can help you manage stress and keep your brain sharp. Try meditation, yoga, breathing exercises, or other relaxation techniques.
There are times when we feel stressed, exhausted, and even feel stuck. Check these 15 keys to reboot your life and come back into the light.
13. Be More Social
In a 2010 study, adults who had the most social contact were least likely to develop memory problems. This link held even when researchers took into account other factors, such as education and race.
If you have a hard time getting social, you can work on your self-growth to boost your confidence, induce positive thinking, and get motivated.
So, these were our 13 quick tips on improving memory. If you have a particular medical condition that you suspect may be behind a memory loss, it’s always good to consult your doctor.