Try Meditation
We all get busy and have a lot on our minds. When we take a few minutes out of our lives to meditate by doing something simple like breath counting, it helps to remove those jumbling thoughts we all have. Meditating can help ease our brains, which in turn can help with our memory. It is relaxing and soothing and has been found to reduce stress and pain, lower blood pressure and even improve memory. For example, one study demonstrated that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation.
Take Things Slow
If we slow down our lives and not be in too much of a hurry, this can help recall things. Going slow and easy can be especially helpful to people who are aging. Relaxing is a good idea for our overall health anyway.
Try to Do Things One at a Time
If something like the television distracts you, it's hard to focus on other things that may be more important. So when something is to be done, do that and leave the phone or TV be.
Get More Sleep
Your body needs plenty of rest each night, at least seven hours of sleep. It helps your overall health, including your brain, which should help with improving your memory. Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories. Research shows that if you are sleep-deprived, you could be negatively impacting your memory. For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14.
Train Your Brain
Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory. Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory. A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for eight hours over a four-week period improved performance in memory tests. Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least five days a week, their short-term memory, working memory, concentration, and problem-solving improved significantly compared to a control group. Plus, brain-training games have been shown to help reduce the risk of dementia in older adults.
Exercise more
Exercise is important for overall physical and mental health. Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults. For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages. Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health. Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.
Stay In Good Health
Having a healthy body helps a lot to improve your memory. Exercising regularly and having good eating habits are all essential in keeping your brain acute.
The Bottom Line
There are many fun, simple, and even delicious ways to improve your memory. Exercising your mind and body, enjoying a quality piece of chocolate, and reducing the amount of added sugar in your diet are all excellent techniques. Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition.
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