When we think about health, we often think about or bodies, but rarely about our minds. Do you ever walk into a room and forget why? Do you do it often? Do you repeat yourself in conversations or say, “Ummmm” a lot, because you don’t know if you already said something or you don’t remember what you wanted to say? If you said yes to these, you may want to give a few of these proven ways to improve your memory a try.
Proven Ways To Improve Your Memory
It can be scary when you’re struggling to remember things, but know that your memory can be improved. Often, poor memory is a result of lifestyle choice or lack of organisation. By seeing a doctor you can rule out any possible health conditions contributing to your lack of memory, and then you can work on what you yourself can do to help.
Get better sleep
Sleep is so important. Not just for memory, but all bodily functions. You need to give your body time to rest and recovery from the trails of the previous day. Between 7 and 9 hours is best, and don’t compromise. It may seem productive to stay up all night on study, but you won’t remember any of it without enough sleep. Not only do you need to sleep for long enough, but it also needs to be good quality sleep. If you find yourself tossing and turning through the night, it may be a good idea to speak to a doctor. A doctor can advise you on what’s keeping you awake. Restless nights can have many causes.
A few of them include:
• Stress and anxiety
• Arthritis or back pain
• Substance use, for example, drugs, alcohol or consuming caffeine too late.
By making sure good, long sleep is part of your every day, you should see big improvements in memory and cognitive function.
Follow a proven memory diet
By eating the right diet you can boost your memory. There are lots of proven ‘super foods’ which increase your ability to remember. As Hcg-injections.org have discussed, it is widely thought that the Mediterranean diet is really good for cognitive function. Eating Mediterranean has been shown to reduce the risk of Alzheimer’s and improve the brains’ ability to recall.
There is a specially developed diet, called the MIND diet, which has been made by scientists/nutritionists to improve memory. It’s based on a Mediterranean diet. You’re probably wondering what this diet is all about, and it’s actually quite simple.
The factors are these:
• 3 servings of whole grains a day
• 1 dark salad and 1 other vegetable each day
• Berries twice a week
• One ounce serving of nuts a day
• Beans or legumes at least every other day
• Poultry at least twice a week
• Fish at least once a week
• A five-ounce glass of red wine each day (yes, really!)
• No more than 1 tablespoon a day of butter of margarine- choose olive oil instead
• Cheese, fried food and fast food no more than once a week
• Pastries and sweets less than 5 times a week.
There are other diets that promote improved memory, and this means you choose which one suits your lifestyle best. The main thing to remember is avoiding sugar and dairy and eating natural, unprocessed foods.
Adjust your medications
If you find yourself experiencing brain-fog, and you’ve tried everything to improve your memory to no avail. It might have something to do with your medication. This is why it’s important to visit a doctor if you are having trouble recalling things. A doctor could make changes to your medication to clear up your brain fog whilst still treating whatever illness you may have.
Get familiar with a new language
People who are bilingual or take steps to learn a new language will see big improvements in memory. Even learning just a few phrases of a foreign language will sharpen your mind and train it to recall quicker. What’s even better is that learning a new language is now easier than ever. There are so many resources available online, you could be on your way learning in just a few minutes.
One of the best resources is Duolingo. Duolingo is a free language app which has shown great results in many. It allows you to learn on the go- sitting on the bus, waiting for an appointment or in the café on your lunch break. Duolingo teaches languages with fun, easy lessons that gradually increase in difficulty. On top of that, it even gives you reminders when you’ve missed a day of lessons. You can set the app so that you have 20 minutes of practice a day, a perfect little exercise to improve cognitive function,
Drink more water
Water plays a big part in memory. If you find yourself unable to think with clarity, you may be drinking too many sugary, unhealthy drinks. Many focus heavily on diet when trying to improve health- and overlook what water does for the body’s functions. Dehydration leads to a lack of brain power and focus, and this can lead to a decrease in short term memory.
Scientific studies have shown that multitasking is actually bad for memory. When people multitask, they aren’t focused fully on any of the tasks at hand. It’s easy to become distracted and ‘muddled up’ trying to do multiple things at once- and this has a negative impact on memory. To preserve your memory and start forgetting less- focus on one thing at a time. Overloading the brain marks it much harder to remember what you were doing, or what needs to be done.
Finding support in friends
Social interaction, including gossiping with friends over a coffee, can actually help boost memory. Humans are social creatures by nature, so it makes sense that it’s important for us to form social bonds. What many don’t realize is that social isolation can actually have detrimental effects to your health, notably to your cognitive function. So, if you’re feeling foggy, a coffee or conversation with a friend could be just what you need.
Learn memory tricks
There are tons of tricks out there that people use to boost their memory. Visualize what you want to remember as vividly as possible in your mind. The crazier, brighter, and more animated a picture you create, the more likely you are to remember. Before you enter a room to grab something, think really clearly about what it is you need. This intense visualization trains the brain and sharpens focus in the long run.
Those with bad memory skills often compensate by writing to-do-lists, notes and setting reminders in their phone. You can also try keeping a notepad on you, that you can refer back to and over time, things will become second nature.