Written by Stephanie James
You might start forgetting things as you grow older. It can be very frustrating because it reduces your level of productivity during the day. Fortunately, it is possible to change your situation.
With the brain’s neural plasticity and synaptic pruning, you may strengthen the necessary neural connections. This means that you can improve your cognitive skills and memory even as you age.
Below are natural and simple ways that you can use to do it.
Practice Mindfulness Meditation
Meditation comes with extensive benefits that include enhancing one’s memory. Whenever you meditate, your brain’s cerebral cortex thickens because blood flow to the region increases. Consequently, it improves your learning and concentration abilities; enabling you to remember important things more often.
For starters, here are some meditation tips that can help you get better at it:
- Create time to meditate
- Find a calm meditation space
- Close your eyes and detach from your thoughts
- Make it a routine
Make Time for Exercise
Physical activities are essential not only for maintaining a healthy body weight but also for your mental health. Exercising increases the amount of oxygen in your brain and strengthens the effects of useful brain chemicals like acetylcholine. It also facilitates neuroplasticity. Therefore, heading to the gym more often or jogging in the morning can help to improve your memory.
The following are some efficient ways to make sure that you don’t skip your physical exercise:
- Always drink water to stay hydrated
- Exercise whenever you feel ready
- Look for an exercising partner or trainer
- Set your fitness goals
Cut Back on Alcohol
Minimizing the amount of alcohol that you drink can improve your memory. Research shows that drinking a lot of it comes with neurotoxic effects on your brain. It might even destroy the hippocampus; the brain’s part that is involved in learning and creating new memories. Therefore, refrain from excessive alcohol consumption to maintain a healthy brain and prevent forgetfulness.
Are you looking for ways to avoid going to your favorite bar every day? Here are some basics:
- Keep yourself busy whenever the urge to drink kicks in
- Stop keeping alcohol in your room/house
- Avoid friends who encourage you to drink
- Set a limit on the amount of alcohol you consume weekly
Get on a Regular Sleep Schedule
Getting adequate sleep is also a practical tip for improving your memory. It allows for memory consolidation. Hence, your short-term memories become stronger, and you can remember them for long. People who don’t sleep well have poor memories. To avoid being one of them, you can:
- Try to have consistent sleeping and waking times
- Avoid consuming a lot of caffeine especially later in the day
- Stop having long daytime naps
- Refrain from eating late at night
- Shower before you sleep
Eat More Fruit; Berries are Highly Recommended
According to a study done by Harvard researchers, eating blueberries and strawberries prevents memory loss that comes with aging. A blueberry is rich in flavonoids which strengthen your brain pathways. They have even been recommended for people living with Alzheimer’s disease and those who want to lower their risk of dementia.
Be Mindful of the Level of Sugar Intake
Poor memory has been associated with taking a lot of sugary foods. Eating a lot of sugar is known to worsen conditions like dementia and Alzheimer’s disease. This is because it reduces your brain volume; lowering your capability to store short-term memories. To boost your memory, avoid taking foods and drinks with a great deal of sugar.
Regardless of your age, it’s always a good idea to get ahead of memory loss and work on ways to improve it! Don’t remember what you had for breakfast yesterday? The tips that we have provided above can help your memory improve and ultimately improve multiple areas of your life.