Some of us may assume that with all the modern data storage technology and reminder applications out there, the requirement for human memory will become obsolete one day. Well, perhaps it will but until that day is upon us, training our own memory to be at its best can help us in several everyday situations. If you’re looking for ways to improve your memory, here are some tips that may help you out.
1. Physical Exercise
Physical exercise helps improve memory and cognitive abilities both directly and indirectly. According to Harvard Health Publishing, “The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells. Indirectly, exercise improves mood and sleep, and reduces stress and anxiety.”
2. Include Certain Foods In Your Diet
Food may not directly help in boosting our cognitive abilities but they may help indirectly by lowering stress and increasing immune response. Eating nutritious foods including avocados, walnuts, fish, broccoli, berries, sunflower seeds, and green leafy vegetables among others may help increase brain functioning. Conversely, eating excessive unhealthy food does not provide the nutrients needed for development.
3. Learn To Play A Musical Instrument
Some studies have found that learning to play a musical improvement may increases an individual’s memory and ability to pay attention to a certain task. According to Stanford Medicine, “Music engages the areas of the brain involved with paying attention, making predictions and updating the event in memory. Peak brain activity occurred during a short period of silence between musical movements – when seemingly nothing was happening.”
4. Learn A New Language
Learning a new language has many proven benefits including improving intelligence, increasing memory, and raising concentration levels. There are even a few studies which suggest that a larger vocabulary could be indicative of lesser risk for cognitive decline. Learning a new language has also been associated with reduced risk for dementia and Alzheimer’s.
5. Lower Your Stress Levels
Constant and intense levels of stress have been associated with brain cell damage and memory loss. This occurs as a result of the action of cortisol (hormone produced when an individual is stressed) on the area of the brain responsible for episodic memory called the hippocampus. When an individual is in a calmer state of mind, their brain functioning and memory responds better.
6. Ensure Healthy Sleep Patterns
Studies have found that quantity and quality of sleep plays an important role in brain functioning, learning, and memory. Researchers have identified three processes that take place with regard to learning and memory which include acquisition of new information, consolidation into memory, and recall of the stored information. Some studies have suggested that consolidation of information to memory occurs during an individual’s sleep cycle.
7. Ensure You’re Not Suffering From Certain Health Conditions
Certain health conditions can impact an individual’s memory. Conditions like high cholesterol and high blood pressure have been associated with cognitive decline in a few cases. Some studies have shown that hormone imbalance may cause forgetfulness and confusion. Medical conditions like diabetes has also been linked to cognitive impairment in some cases. If you’re on certain medication like antidepressants, it could also affect your memory and cognitive ability.
8. Stay Happy And Positive
A more positive outlook corresponds to lesser stress levels. Some studies have found that laughter can drastically lower stress levels thereby improving memory. Laughter lowers levels of cortisol, increases endorphins, and sends dopamine to the brain which aids in stress reduction.