8 Easy Tips To Improve Your Memory
Have you ever walked into a room and forgot why you went in there in the first place? It happens to all of us. We all forget things on occasion, but you should never take memory loss lightly. Although there are no guarantees when it comes to preventing memory loss or dementia, certain activities might help1. Consider one or more of these seven simple ways to sharpen your memory: 1. Exercise Regularly When you exercise regularly, it increases blood flow to the entire body, including your brain. This will help improve your memory. The Department Of Health And Human Services (DHHS) recommends a minimum of 150 minutes per week of moderate aerobic activities including a brisk walking outside or running on the treadmill2. The DHHS also recommends doing 75 minutes of vigorous aerobic activity, such as jogging, but spread throughout the week. If you are unable to do a full workout, shoot for a few 10-minute sessions every day. 2. Stay Mentally Active Physical activity keeps your body in shape, but stimulating yourself mentally can help keep your brain in shape. It could also help to keep memory loss from being a problem. Try playing a board game or doing a crossword puzzle every week. If you drive to the same place every day, try switching up your route on occasion. 3. Socialize Regularly When you interact with others socially it can reduce the possibility of stress and depression which both have an impact on memory3. Seek out opportunities to get together with those you know and love, like family or friends, especially if you live alone. 4. Get Organized If you live in a cluttered home and never seem to get a handle on it, you are more likely to experience memory loss4. Have a special notebook set aside where you can write down appointments and create a to-do list. You could also try using a calendar or an app on your phone. When you write down a note in your notebook, say it out loud so that it is easier to remember. As you do anything on your to-do list, check it off. Make sure you have a special place where your keys, wallet, glasses, and any other essentials can easily be found. Try not to do more than a few things at one time and limit your distractions. If you focus on what information you are trying to retain, it is easier to recall it at a later time. It might also help to connect what you're trying to retain to a favorite song. 5. Get Enough Sleep Make getting enough sleep every night a priority. Most adults need seven to nine hours of sleep a day. Sleep plays an important role in helping you consolidate your memories, so you can recall them in the future. 6. Pay Attention To Your Diet A healthy diet is not only good for your body, but it's also good for your brain. Make sure to include plenty of fruits, vegetables, and whole grains. Low-fat protein sources should also be considered, such as legumes, fish, and skinless poultry. Be cautious not to drink too much alcohol because it can lead to memory loss and confusion. 7. Manage Chronic Conditions Your doctor should be able to recommend treatments for any medical conditions you have, such as high cholesterol, obesity, diabetes, hearing loss, and high blood pressure. If you care for your health, you're likely to have a better memory. Your medication should also be reviewed with your doctor routinely as you may be taking a drug that could affect your memory. 8. Take An Omega-3 Supplement In one study, a group of 18- to 25-year-olds took fish oil pills every day for six months, then researchers tested their memory with a simple recall game5. The scientists found that the study subjects boosted their working memory up to 23 percent, and while they couldn’t rule out that the participants’ performance simply improved with practice, the results do match what other studies have found in older adults: That omega-3 fatty acids may improve memory and other mental abilities. To make sure you are getting enough Omega-3s, we recommend NATURELO’s wild-caught Alaskan Pollock omega-3 fish oil supplements.
References: 1. https://order.nia.nih.gov/sites/default/files/2017-07/UnderstandingMemoryLoss_508.pdf, Understanding memory loss: What to do when you have trouble remembering, Dec. 20, 2018 2. https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html, Physical Activity Guidelines for Americans 3. https://www.webmd.com/depression/guide/untreated-depression-effects#1, Untreated Depression 4. https://www.psychologytoday.com/us/blog/fulfillment-any-age/201705/5-reasons-clear-the-clutter-out-your-life, 5 Reasons to Clear the Clutter out of Your Life, May 13, 2017 5. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0046832, Improved Working Memory but No Effect on Striatal Vesicular Monoamine Transporter Type 2 after Omega-3 Polyunsaturated Fatty Acid Supplementation, October 3, 2012