We commonly believe that age does much to retard the memory or rather reduce memory recall.
Several factors can affect memory such as the case when life gets difficult or too busy for you, also other natural occurrences can frustrate one's memory.
It is so annoying to have memory frustration, especially at a youthful age. Things you can do to help your recall events easily at all times and any age are majorly dependent on diet and lifestyle adjustment.
Whether memory loss is associated with age or not you will see in this article 11 simple effective tips that can help you boost your memory.
Diet and Memory
1. Omega-3 Fatty Acid
Diet is the major thing that boosts the brain and provides sustenance for general human life. It plays important roles in every aspect of life including mental health.
Aside from fish oils, some fruits that are rich in this natural supplement are kidney beans, walnuts, pumpkin seeds, soybeans and broccoli among others.
You might have known that some nutrients such as fish oils rich in omega-3 fatty acids have great effects on the human brain. It is not an exaggeration; it is purely true because supplements used to control mental instabilities come from food nutrients
Omega-3 fatty acid and docosahexaenoic acid help to keep the memory healthy and in smooth function at all the time. These nutrients can be gotten from seafood such as salmon fish and other fish oils, and also from microalgae nutrients.
To generalize the point, diets rich in omega-3 fatty acids and antioxidants, low in fats and calories helps to boost the memory.
Vitamin B complex consists of B1, B2, B3, B5, B6, B7, B9, and B12. These vitamins contain some micronutrients that perform inter-related functions that are linked to optimal neurological and psychological.
Vitamin B5, B6 and B12 are used by the brain to produce neurotransmitters. These B vitamins also play an important role to defend against brain aging, get rid of depression and improve memory.
These vitamins can be gotten naturally from fresh fruits and vegetables. For instance, blueberries natural fiber, vitamin C and K.
3. Avoid Excessive Alcohol
Excessive alcohol and smoking can cause memory impairment, be careful!
Studies have revealed that excessive alcohol intake causes damage to some areas of the brain such as the prefrontal cortex, hippocampus or thalamus.
These areas are important for prospective memory activities. The same thing with an excessive smoking habit that has lasted for a prolonged period of time reduces brain size and cognitive functions.
4. Eat Minimal Refined Carbs & Sugar
Refined carbohydrates or carbs are carbohydrates that have been processed during manufacturing processes. In this case, the whole nutrients including the fiber content have been reduced.
Help your memory by deviating from processed foods you buy from fast food joints, cookies, cakes, bread, and processed cereal. Studies have shown that such foods are associated with a group of symptoms associated with a decline in memory.
Similarly, foods loaded with sugar have been proven to have negative effects on the memory such as reduced brain volume not just on the blood pressure.
5. Fruits and Vegetables
Fruits and vegetables work wonder on the human brain because they contain naturally occurring antioxidants that help to protect the human brain from certain damages.
Antioxidants rich fruits such as berries, carrots, oranges and whole lots more as well as anti-inflammatory foods help to prevent memory loss.
Do not neglect the eating of eggs because it has a key role to play in your brain health. People use to think that egg is a protein-rich diet meant for children but the perception is absolutely wrong.
Eggs are food for the brain rich in vitamin D which helps to promote the cognitive skills of the human brain. When the human brain begins to lack vitamin D (suffer vitamin D deficiency), it loses its cognitive abilities which cause memory retardation.
Egg yolk on its own contains vitamin B-12, in other words, folate that helps in proper functioning and development of the brain. Vitamin B-12 improves memory treats Alzheimer's disease, memory loss and improves mood generally.
It also contains choline, a naturally occurring dietary supplement that contributes to fetal brain development. Try to incorporate egg in your daily meal, one egg a day can do wonders in boosting one's memory.
Lifestyle and Memory
The brain needs to be trained at all times to improve cognitive skills and memory recall. Engage in exercises that will work to improve memory.
Athletic games such as yoga, sports, and other workouts play an important role in arousing brain activities.
Physical exercises work together with mental exercises to boost memory and reduce stress hormones that affect the brain.
When you engage in some physical exercises such as aerobics, it improves the circulation of blood in the brain cell thereby making the memory stay hyper-active.
8. Practical Lifestyles
Playing of number games, matching of words, logical games involving technologies requires that you make use of critical thinking.
Learn and memorize new words on a daily basis such as names of places, things, and foreign names.
Turning of objects upside down or backward; performing cores with your eyes closed and the rest of them which could lead you to critical imaginations helps to boost memory.
Similarly, a mnemonic device or memory device is another learning technique that helps to retain information in human memory.
9. Reflect on Past Events
Reflecting and considering past events requires conscious thinking that will engage your memory for a certain period.
It helps to increase self-awareness and promote cognitive skills thereby awakening your memory. It helps to improve concentration and focus as well as developing an action plan for the future.
Memorizing on past events and considering some of the things that are involved helps to boost your memory.
This tip will serve you a lot to enhance your cognitive ability and boost your memory activities at any age.
10. Stay with Friends That Make Life Fun
When you think of simple ways by which you can boost your memory, think of friends that make life worth living.
That is the kind of friend that one always finds funny when stayed with. The ones that make you feel happy maybe by going to see a movie together, share folktales, gist, and other fun activities.
Someone may ask what if I am not the type that makes friends? If you don’t make friends then you should allow friends to make you because life is not worth it without friends. A life full of fun and friends has a lot of cognitive advantages.
When you live an active social life, there will be no room for anger instead you will be happy and laugh with friends always. Laughing works in a mighty way to slow the rate of memory decline.
11. Sleep Very Well
Sleep is the major key to memory enhancement as a lack of sleep or inadequate sleep can impact negatively the brain.
People most times make sleeping difficult for themselves without knowing it.
Why did I say so? Because some of the unhealthy habits we might have been keeping such as watching TVs late at night etc., actually trigger wakefulness which will all know as a sleepless night.
To sleep very well at bedtime, do away with everything that has to do with a screen including your television. Avoid caffeine intake from most alcoholic drinks and make sure you have a regular sleeping schedule.
The link between sleep and memory consolidation has been proposed and studied since the 19th century and results have shown that memory is the product of brain flexibility. This implies that memory is the cognitive process for a human to recall lessons or experiences.
Therefore, getting enough sleep at all times helps to consolidate one's memory while lack of sleep causes impairment in the memory which makes it hard for someone to learn and recall experiences, teachings or events.
People may ask how much does a lack of sleep affects memory. Lack of sleep affects your memory in several ways such that it causes memory loss and forgetfulness. Again it causes a lack of memory consolidation where the memory gets destabilized from converting short-term memory to long-term memory.
How to Boost Memory For Students
Nutrient-dense foods and lifestyle are still the roots in this case but there are some key points which this article will pinout that will serve as an eye-opener for students.
Students that have retentive memory are not born with it, it came as a result of practice and development. What am I saying? If you are a student, help your memory with these little tips here.
* Keep revising a lesson which you have studied once or twice because onetime study won't help you in any way. Even if you have a clear understanding of the lesson, always revise to press up your memory recall.
* Whenever you are studying a fresh topic or studying new lessons, ensure to have a book and biro by your side so as write down key points. Also, write down the once you feel you don’t understand so as to seek assistance from your superior later.
*Give imagination to your studies in order to help you recall them easily. What I am saying is that when you study lengthy topics (long topic), try and sketch a story relating the lesson to it so that whenever you think of the topic you can recall easily with the story.
* Some courses you come across may contain long definitions, formulae, structures or equations which can be difficult for you to grasp. In this case, what you have to do to boost your memory recall is to derive short abbreviations or acronym on your own that will help you to retain and recall the complicated ideas always.
And finally, when you learn new things try to associate them with the ideas you have learned before so that you will retain it in your memory for a long period of time.
For the fact that the ability to withstand disorders in the nervous system due to aging or other factors without any visible sign of memory loss reduces as the year passes by can make it difficult to perform some brain activities but this article will do a lot of goods to take care of the situation.
As one gets older, the ability to perform some certain mental task becomes difficult but having a healthy memory is something we all want to have. By following the tips listed in this article, you will be able to ensure yourself of a healthy memory even as you age.