Most of the elderly people are facing to memory losing problem, even the youth too. Not only in studies, having a strong memory can help you in several ways in life. Our brain is the main organ which carry out all those cognitive functions. Healthy and active brain is the key to successful life. But with the time power of memory become reduces leading to to loss of memory. The good new is, scientists have found that our brain’s amazing capacity to change and grow new neural connections each day, even in old age. From the following ways you can able to improve your memory strength at any age.
01 Consume fish oil
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are vital for brain functioning and boost cognitive functions by reducing body inflammations. You can get fish oil capsules from pharmacy.
02 Meditation
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Meditation is not only help you to improve the memory but also help to improve the concentration. At least 20 minutes of meditation everyday, can help you to enhance the brain power.
03 Sleep well
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Lack of proper sleep has been associated with poor memory because the neurons in our brain become overworked without getting any rest. So they won't able to coordinate information properly, making it more difficult to access memory. So it's necessary to get 6 - 7 hours of sleep everyday.
04 Don't consume too much of alcohol
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Alcohol can be detrimental to your health in many ways and can negatively impact the memory.
05 Do more exercises
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Exercises give benefits not only to have a healthy and fit body but also it has been shown to have cognitive benefits too. When you are doing exercises, it improve your blood circulation, so amount of oxygen and other essential nutrients carrying to your brain is also increases. It helps to create new brain cells.
06 Consume curcumin
Curcumin reduces oxidative damages and inflammations in the brain. It helps to reduce the amyloid plaques which cause memory loss by killing the cells and tissues. It also play a role in the reducing progression of Alzheimer’s disease. You can found them in turmeric root.
07 Drink coffee
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08 Avoid bright screens before bed
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Curcumin reduces oxidative damages and inflammations in the brain. It helps to reduce the amyloid plaques which cause memory loss by killing the cells and tissues. It also play a role in the reducing progression of Alzheimer’s disease. You can found them in turmeric root.
07 Drink coffee
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Coffee is rich in caffeine. Caffeine enhance memory and reduce the risk of Parkinson's and Alzheimer's disease.
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08 Avoid bright screens before bed
It is not a good habit to use mobile phone, watch TV or use computer at least one hour before the bed. Because the blue light emitted by those devices inhibits the production of melatonin. Melatonin is a hormone that controls your sleep-wake cycle. A poorly regulated sleep cycle can really take a toll on sleep quality. So turn off your devices and allow your brain to unwind.
09 Brain workout
You workout your body to increase the strength of the muscles. Likewise you must exercise your brain to increase the brain power. The more you use it, the stronger it gets. For that you can play brain and memory enhancing games such as Chess, Sudoku, start learn some thing new etc.
10 Repeat and retrieve
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| Photo by Sarah Pflug from Burst |
You workout your body to increase the strength of the muscles. Likewise you must exercise your brain to increase the brain power. The more you use it, the stronger it gets. For that you can play brain and memory enhancing games such as Chess, Sudoku, start learn some thing new etc.
10 Repeat and retrieve
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This is usually done by most of us. Repeating what we have studied or heard will help to store in our memory. Repetition reinforces the connections we create between neurons. But research shows that simple repetition is an ineffective learning tool if used on its own. You’ll need to retrieve the information without looking at where you wrote it down. Retrieving the information is better than repeating.
11 Eat healthy foods
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The only way your body gets nutrient is from the foods you put in. Make sure to have good healthy balanced meals which are rich in all essential nutrients as it improves the the growth brain cells.
12 Drink more water
Keep yourself hydrated by drinking water and other fruit juices. When you drink more water, it'll help to remove toxic materials from your body and keep it healthy.
13 Break down complex information into smaller chunks
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Breaking down complex and long information into smaller chunks is one the best way to memorize well.
14 Construct a 'mind palace'
The mind palace technique is often used by memory champions. You create a visual and complex place to store a set of memories.
15 Stay organized
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Keep study materials well organized, it helps to remember things very quickly. And highlight important stuff, use different colors to write down notes, use point form to write complex notes instead of long paragraphs and use diagrams to describe processes etc.
You may like to read : Best Study Techniques And Tips For High School And University Students