Your brain has an incredible ability to change and adapt, even as you age. And just like any other skill, you can improve your memory with practice and overall healthy habits.
While you cannot control factors such as genetics when it comes to memory loss or dementia, researchers have found that certain factors can help keep your mind sharp and improve your memory.
8 tips for improving your memory
1. Exercise
Physical activity improves blood circulation and increases blood flow to your organs, including the brain. Exercise also stimulates the release of a feel-good hormone called serotonin that relaxes your mind and helps boost memory.
Make it a daily habit to exercise in the morning or find time to take a few walks throughout the day.
2. Stimulate your mind
Just as physical exercise keeps your body fit, engaging in mental exercises that challenge and stimulate your brain helps keep your memory sharp. You can strengthen neural connections with activities like playing bridge or chess, doing crossword puzzles, learning a new language or instrument, putting together jigsaw puzzles, etc.
3. Socialize
According to a study from the Harvard School of Public Health, people who socialize regularly have the lowest rate of memory loss. Look for ways to spend time with family and friends, especially if you live alone, as this can help ward off stress and depression, which can have negative effects on your memory.
4. Cut the clutter
Staying organized can help you retain focus and helps you avoid forgetting important items. Keep your home uncluttered and tidy so that you can find things easily, and set aside designated places for your items. Jot down your to-do lists and keep them current, and mark important events in your calendar.
5. Get enough sleep
Sleep helps you store your memories, so you can recall them later on. Make sure that you get at least 7-9 hours of undisturbed sleep every day. Even losing a few hours of sleep every day can affect your memory in the long run.
6. Eat a healthy diet
Eating a healthy diet maintains the health of all your organs, including the brain. Avoid processed foods and choose fresh fruits, vegetables, whole grains, nuts, seeds, beans, and fatty fish. Make sure to include foods in your diet that are high in protein and omega-3 fatty acids.
7. Lower your stress
Stress can have a major impact on your memory. When you are stressed, it becomes difficult to store as well as recall memory. To lower your stress levels, find time for yourself every day to relax and indulge in activities that bring you joy, whether it’s singing, dancing, painting, or gardening.
8. Manage chronic conditions
Conditions can affect your memory include depression, high blood pressure, high cholesterol, diabetes, obesity, and hearing loss. Follow your doctor’s recommendations for managing these conditions and taking care of yourself.
Do not hesitate to seek medical help if memory loss is interfering with your daily life.
QUESTION
The abbreviated term ADHD denotes the condition commonly known as: See AnswerHelpGuide. How to Improve Your Memory. https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
Mayo Clinic. Memory Loss: 7 Tips to Improve Your Memory. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
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phosphatidylserine
Phosphatidylserine is a fatty substance (phospholipid) that is part of the membranes of the brain's nerve cells (neurons). Taken as a supplement, phosphatidylserine is used to prevent memory loss and improve cognitive function in elderly patients and to improve focus in children with attention deficit hyperactivity disorder (ADHD). Common side effects of phosphatidylserine include sleeplessness (insomnia), gas (flatulence), and stomach upset. Consult with your doctor if pregnant or breastfeeding.piracetam
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