Improve your memory and protect it against memory loss by adding these simple habits into your daily routine!
There are no guarantees when it comes to memory as everyone’s brain declines with old age but taking these steps can guarantee that you benefit from strong memory for longer.
1. Engage in physical activity
Physical exercise is known to help preserve memory and delay cognitive impairment related to aging. It also improves your mood and sleep which are factors that greatly affect your thinking.
Engaging in physical activity for at least 15 to 30 minutes three times a week is a great way to keep your memory in good shape. As you develop this habit, you can then gradually increase the frequency and intensity. Studies show that it takes about six months before you can really begin to reap the true benefits.
2. Eat brain healthy foods
There are certain foods that help promote memory. If you want to enhance yours, one of the main things you should be looking for are healthy fats. Your brain is made of 60% fat so it only makes sense to consume the fat that feeds it. These healthy fats help create cell membranes in your body that help you function optimally.
Foods that contain essential fatty acids include oily fish, nuts, seeds, olive oil, and leafy greens. Other brain-healthy foods include dark chocolate, coffee, berries, and pomegranate foods. These foods are rich in antioxidants that protect your brain against cognitive decline.
3. Manage stress better
Stress is a normal part of life but if you don’t handle it properly, it could lead to brain shrinkage. Overtime, you become terrible at remembering information, even the ones that you just recently learned.
There are plenty of ways to manage stress but one of the easiest ways is to meditate. No, you need not be master yogi to reap the benefits of meditation. All it takes is five minutes. If you find yourself feeling stressed, anxious, and irritable, go somewhere quiet, sit still, and pay attention to your breathing until you feel calm.
Another way to de-stress is by spending time with your loved ones, treating yourself, and exercising. Pick any one of these stress-management techniques and stick to it. Your memory will thank you in the long run.
4. Challenge your brain
There’s the bad kind of stress, which hurts your memory. And then, there’s the good kind of stress which pushes your brain to perform better and strong against decline.
Exercise is an example of good stress which disrupts a process called homeostasis. The better your body adapts to such stress, the stronger it comes. The same principle applies to the brain. You need to use it or else you’ll lose it! This means you should engage in activities that mentally challenge you. Learn something new, read a book, play crossword puzzles, enroll in a course you’ve always wanted, gain a new skill!
There’s plenty of things you can do to challenge your brain. It’s a matter of what you find enjoyable. Pick ones that you like the most and once you get good at them, take it to the next level. There’s no limit to how much you can learn, especially with the internet making information so easily accessible.
5. Get rid of unhealthy vices
Vices such as smoking and drinking alcohol are very terrible for your memory. Smoking impairs lung and heart and function and as a result, affects oxygen flow to your brain. Without oxygen, your brain can’t function optimally. Excessive drinking of alcohol also damages your brain. You need not look further than cases of people getting drunk heavily and then not remembering what happened the next day. If this can happen over just a few drinks, just imagine how much damage it can do to your brain when you drink for a long period. Simply put, you should quit smoking and alcohol if you want to protect your memory. It’s never too late to quit.
6. Be organized
It’s hard to think straight when everything around you is so disorganized and cluttered. You have to use more brain power just to process the information. It needs sift through all the clutter before working on the information it needs. As a result, you don’t react as quickly and your thoughts are incoherent and disorganized.
Being disorganized can impact your memory since it has a very limited capacity. To protect your memory, you should make an effort to be organized whether it’s writing notes down in key places, keeping a calendar, or putting important items in their own designated places. There are plenty of tools out there that can help you keep organized. Use them to your advantage and save your brain power for more important tasks.
7. Take memory-enhancing supplements
Thanks to scientific advancements, you’re able to take any pill of your choosing that helps with whatever problem you might have. In this case, since you want to improve your memory, it’s worth looking at nootropic supplements. They’re not only known for improving brain power but also enhancing your memory as well.
Flow State is a great example of a nootropic that protects your brain from memory loss by encouraging the repair and regrowth of brain cells. It contains a brain-boosting ingredients like bacopa monnieri leaf extract and gingko biloba which help protect against age-related decline in brain function and promotes better recall.
When purchasing nootropics, make sure to check the label for its ingredients. Each supplement is formulated uniquely to provide a specific set of benefits. You want a supplement that not only improves your mental performance today but also in the long run.
It’s normal for your memory to decline as you get older. Some lose it faster while others retain it longer past their due. Not everyone is that lucky that’s why it’s important to take preventative steps today. Your memory is a sum of who you are so make sure to protect it!
Which of these methods are you already implementing in your daily routine? Which ones are you interested in trying? Share your thoughts in the comments below.