8 Easy Tips To Improve Your Memory

Have you ever walked into a room and forgotten why you went in there in the first place? It happens to all of us. But research suggests that certain healthy lifestyle habits can help keep your memory sharper.1Although there are no guarantees when it comes to preventing memory loss or dementia, try one or more of these simple tips to help 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 activity, such as brisk walking outside or running on the treadmill2. The DHHS also recommends doing 75 minutes per week of vigorous aerobic activity, such as jogging. 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 or can never quite get a handle on your calendar, you are more likely to experience memory loss4. Make sure you have a special place where your keys, wallet, glasses, and any other essentials can easily be found. Have a dedicated notebook, appointment book, or phone app that you can use to keep track of appointments, shopping lists, and to-do lists. Check  items off your list as you go through them. 

5. Get Enough Sleep

Sleep plays an important role in helping your brain consolidate memories, so you can recall them in the future. Make it a priority to get enough sleep every night. Most adults need seven to nine hours of sleep per night. 

6. Pay Attention To Your Diet

A healthy diet is not only good for your body, 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

If you care for your health, you're likely to have a better memory. Your doctor should be able to recommend treatments for any medical conditions you have, such as high cholesterol, obesity, diabetes, hearing loss, or high blood pressure. Your medication should also be reviewed with your doctor routinely, as certain drugs may affect your memory.

8. Take An Omega-3 Supplement

Studies suggest that omega-3 fatty acids may improve memory and other mental abilities. In one study, a group of 18- to 25-year-olds took fish oil pills every day for six months. When their memory was tested with a simple recall game, their working memory had improved by up to 23 percent. 5 To make sure you are getting enough Omega-3s, try our wild-caught Alaskan Pollock omega-3 fish oil supplements, our vegan DHA supplements, or our plant-based omega + DHA gummies.

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
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
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