10 EASY TIPS TO IMPROVING YOUR MEMORY

10 Tips and Exercises to Sharpen Your Mind and Boost Brainpower

Did you know a strong memory depends on the health and vitality of your brain?

Whether you are a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are many things you can do to improve your memory and mental performance.

Do you know you can improve your memory in 10 Easy Steps?

They say that you can’t teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old saying simply isn’t true. The human brain has an amazing ability to adapt and change, even into old age!

This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.

The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age.

These 10 tips can show you how:

1. Take KISMET Neuro-Optimize Supplement
2. Give your brain a workout
3. Physical exercise
4. Get your sleep
5. Make time for friends
6. Keep stress in check
7. Remember to laugh
8. Eat a brain boosting diet
9. Identify and treat health problems
10. Take practical steps to support learning and memory

Tip 1: Take KISMET Neuro Optimize Supplement

A natural supplement like KISMET Neuro Optimize consists of a blend of powerful botanicals that support the health of the brain. This is because proper emotional and mental performance is dependent upon maintaining the right balance of specific nutrients that affect various processes in the brain [1].

A healthy diet also supports the health of brain cells. There are even certain substances which are processed in the gut that enter the brain, as well as others that are actually produced in the brain, which influence mental function. This means that the ability to stay focused is dependent upon supplying the body and brain with an adequate amount of mental performance-boosting nutrients.

Taking KISMET Neuro Optimize on a daily basis will help you experience long-term brain health and enhanced focus.

memory

A safe way to improve your ability to focus is by taking KISMET Neuro Optimize which contains Phosphatidylserine, Bacopa Monniera leaf extract, N-Acetyl-L Carnitine, L-Glutamine, and Ginkgo Biloba.

Phosphatidylserine is a potent nutrient that improves the health of brain cells and in doing so, boosts mental focus. According to research, taking phosphatidylserine regularly has rejuvenating effects on brain function for people who frequently suffer from anxiety or difficulty remaining focused on their tasks [2].

Bacopa Monniera leaf extract is an excellent source of antioxidants that support the health or brain cells by targeting harmful chemicals and substances that may cause damage and physical symptoms such as fatigue and impaired concentration [3]. Supplements that contain a blend of Bacopa Monniera and Phosphatidylserine have even been shown to reduce symptoms such as a lack of concentration, anxiety, headaches, nervousness, headaches, fatigue, and anxiety [2, 4].

Cells in the brain also need N-Acetyl-L Carnitine in order to grow and repair themselves if they become damaged by free radicals, which are toxins that can enter the brain and harm healthy cells [5]. This particular ingredient also helps boost energy levels.

Another ingredient to look for is L-Glutamine, which is an essential amino acid that the cells throughout the body, including the brain, need for proper growth and repair. However, the body also breaks down L-Glutamine and uses it as energy [6]. Healthy brain cells promote prolonged focus, concentration, overall mental performance, and sustained energy levels during the day.

In addition to protecting brain cells from damage, it is important that brain receives an adequate supply of nutrient and oxygen-rich blood. Ginkgo biloba is a powerful herb that boosts the flow of blood to the brain, thereby enhancing various mental processes such as attention, memory, and the ability to quickly recall different events [7, 8].

Additional ingredients that are in KISMET Neuro Optimize, are St. John’s Wort, Huperzine-A, Dimethylaminoethanol (DMAE) Bitartrate, and Vinpocetine. These types of substances have relaxing, blood circulation, and energy-boosting properties [9-12].

This particular combination ensures that the specific nutrients the brain needs, including oxygen, is consistently circulated to cells that play a major role in mental performance. If the levels of essential vitamins, amino acids, and additional components gradually decrease during the day, so will your ability to remain focused. Therefore, it is essential to take a potent dietary supplement regularly.

Tip 2: Give your brain a workout

By the time you’ve reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute familiar tasks with a minimum of mental effort.

But if you always stick to these well-worn paths, you aren’t giving your brain the stimulation it needs to keep growing and developing. You have to shake things up from time to time!

Memory, like muscular strength, requires you to “use it or lose it.” The more you work out your brain, the better you’ll be able to process and remember information. But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways!

Four key elements of a good brain-boosting activity

1. It teaches you something new-you need to keep learning and developing new skills.
2. It’s challenging-choose activities that demand your full and close attention.
3. It’s a skill you can build on-tackle the next level of performance.
4. It’s rewarding-choose activities that, while challenging, are still enjoyable and satisfying.

Think of something new you’ve always wanted to try, like learning how to play the guitar, make pottery, juggle, play chess, speak French, dance the tango, or master your golf swing. Any of these activities can help you improve your memory, so long as they keep you challenged and engaged.

Tip 3: Physical exercise

While mental exercise is important for brain health, that doesn’t mean you never need to break a sweat.

Physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease.

Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Perhaps most importantly, exercise plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections.

Tip 4: Get your sleep

There is a big difference between the amount of sleep you can get by on and the amount you need to function at your best. The truth is that over 95% of adults need between 7.5 to 9 hours of sleep every night in order to avoid sleep deprivation.

Even skimping on a few hours makes a difference! Memory, creativity, problem-solving abilities, and critical thinking skills are all compromised.

Sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.

Get on a regular sleep schedule. Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine, even on weekends and holidays.

Avoid all screens for at least an hour before bed. The blue light emitted by TVs, tablets, phones, and computers trigger wakefulness and suppress hormones such as melatonin that make you sleepy.

Cut back on caffeine. Caffeine affects people differently. Some people are highly sensitive, and even morning coffee may interfere with sleep at night. Try reducing your intake or cutting it out entirely if you suspect it’s keeping you up.

Tip 5: Make time for friends

Healthy relationships: the ultimate brain booster

Humans are highly social animals. We are not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains; in fact, interacting with others may be the best kind of brain exercise.

Research shows that having meaningful friendships and a strong support system are vital not only to emotional health, but also to brain health. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline.

There are many ways to start taking advantage of the brain and memory boosting benefits of socializing like: Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet; especially the highly-social dog.

Tip 6: Keep stress in check

Stress is one of the brain’s worst enemies. Over time, chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones. Studies have also linked stress to memory loss.

Tips for managing stress

• Set realistic expectations (and be willing to say no!)
• Take breaks throughout the day
• Express your feelings instead of bottling them up
• Set healthy a balance between work and leisure time
• Focus on one task at a time, rather than trying to multi-task

Another memory boosting activity is meditation!

Meditation works its “magic” by changing the actual brain. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity. Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells, all of which increases mental sharpness and memory ability.

Tip 7: Remember to laugh

You’ve heard that laughter is the best medicine, and that holds true for the brain and the memory, as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.

Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity.

Looking for ways to bring more laughter in your life? Start with these basics:

Laugh at yourself-Share your embarrassing moments.

When you hear laughter, move toward it-When you hear laughter, seek it out and try to join in.

Spend time with fun, playful people-These are people who laugh easily

Surround yourself with reminders to lighten up-Frame photos of you and your loved ones having fun.

Pay attention to children and emulate them-They are the experts on playing, taking life lightly, and laughing.

Tip 8: Eat a brain boosting diet

Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains, “healthy” fats (such as olive oil, nuts, fish) and lean protein will provide lots of health benefits, but such a diet could also improve memory. For brain health, though, it’s not just what you eat—it’s also what you don’teat. The following nutritional tips could help boost your brainpower and reduce your risk of dementia:

Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold water “fatty fish” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring.

If you’re not a fan of seafood, consider non-fish sources of omega-3s such as seaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.

Limit calories and saturated fat. Research shows that diets high in saturated fat (from sources such as red meat, whole milk, butter, cheese, cream, and ice cream) increase your risk of dementia and impair concentration and memory.

Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Colorful fruits and vegetables are particularly good antioxidant “superfood” sources.

Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.

Drink wine (or grape juice) in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation (around 1 glass a day for women; 2 for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer’s disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.

Tip 9: Identify and treat health problems

Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame.

It’s not just dementia or Alzheimer’s disease that causes memory loss. There are many diseases, mental health disorders, and medications that can interfere with memory:

• Heart disease and its risk factors.
• Diabetes
• Hormone imbalance
• Medications

Tip 10: Take practical steps to support learning and memory

Pay attention. You can’t remember something if you never learned it, and you can’t learn something if you don’t pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into your memory. If you’re easily distracted, pick a quiet place where you won’t be interrupted.

Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain. Even if you’re a visual learner, read out loud what you want to remember.

Relate information to what you already know. Connect new data to information you already remember, whether it’s new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.

For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words.

Rehearse information you’ve already learned. Review what you’ve learned the same day you learn it, and at intervals thereafter. This “spaced rehearsal” is more effective than cramming, especially for retaining what you’ve learned.

Use mnemonic devices to make memorization easier. Mnemonics (the initial “m” is silent) are clues of any kind that help us remember something, usually by helping us associate the information we want to remember with a visual image, a sentence, or a word.

Follow these easy 10 Tips for boosting your memory and don’t forget to take your KISMET Neuro Optimize!

References

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