5 Effective Tips To Improve Your Memory

Have you ever experienced the frustration of forgetting a crucial word, especially during an exam? Maybe there was a moment you couldn't remember a familiar name during a discussion, or you found yourself in the kitchen, unable to recall what you went there for.

I bet you thought there might be something wrong with your brain or wondered if there was a solution to the lapses. And of course, there's a solution to put an end to your memory lapses. Read on to find out...

First, I'd like to assure you that there's nothing wrong with your brain. Our memories are part of our lives, but as we age, they decline (we tend to forget important information, appointments, and more).

It becomes so scary that we begin to have negative thoughts. However, a strong memory depends on your health and the vitality of your brain. There is an adage that says;

You can't teach an old dog new tricks.

But when it comes to the brain, that adage is false! The human brain can adjust and change (even as we get older). This capability is called neuroplasticity. After thorough research on neuroplasticity, scientists have found that our memory capacity isn't rigid but can change, much like "plastic".

So, with the right stimulation, you can take full advantage of neuroplasticity to boost your memory - at any age. Here are 5 effective tips you can adopt to help you improve your memory.

1. Get enough Sleep

Getting enough sleep is critical for improving memory retention. I get that work demands may lead you to stay up late to meet deadlines. However, if your hectic schedule consistently disrupts your sleep, your memory won't function at its best (that's when your memory starts to glitch).

Experts recommend 7 hours of sleep. But the truth is, some people require up to 8 - 9 hours of sleep to get the best of their brain.

Studies show that sleeping helps to harness the power of your brain's cognitive abilities and improve your memory.

So, you should get a proper sleep hygiene routine that promotes healthy sleep. How do you do that?

• Go to bed at the same time every night.
• Wake up in the morning at the same time daily.

Importantly, alongside getting a sleeping routine, try to avoid staring at the screen an hour before going to bed.

2. Exercise

There's a popular conception that "exercise only helps to build muscles, lose weight, or improve cardio". But exercise does more than build muscles and shred pounds.

Exercise stimulates better blood flow to the brain's hippocampus region (an area vital to your memory).

The most interesting part here is you don't have to do vigorous exercises to keep your brain active and healthy, you just have to be "physically active". You can do 10 minutes of push-ups or brisk walking every day, and you'll notice a significant change in your memory.

Actually, the Department of Health and Human Services recommends 150 minutes of moderate physical activity per week or 75 minutes of vigorous exercises that can be split between aerobic and muscle strengthening.

Still doubting the fact that exercise can improve your memory? Below are a few benefits of exercise for the brain.

• Improves memory.
• Lengthens attention span.
• Boosts decision-making skills.
• Prompts growth of new nerve cells and blood vessels.
• Improves multitasking and planning.
• Increases production of neurochemicals that promote brain cell repair.

3. Eat a healthy diet

Eating a healthy diet nourishes and protects the brain from stress. Just like a car needs fuel to function, your brain needs a healthy diet to function at its best. A healthy diet is basically nutrient-rich foods (vitamins, minerals, and antioxidants).

To be exact, eat vegetables, fruits, oats, brown rice, mackerel, salmon, drink tea, and a lot more omega-3 fatty acids, complex carbohydrates, and flavonoid-rich foods. Eating these diets helps your body turn food into energy to do your daily tasks- with your brain at its peak.

I understand that you can get too engrossed with work and how tiring it can be to start preparing your meal after a stressful day. But you can make things easier for yourself by strategically planning your meals.

How do you do that? Simply prep your meals or you can identify the best choice of foods to replace your old food habits.

4. Avoid stress

Did you know that "stress" can inhibit the way you retrieve your memories? If you didn't know, now you do. But if you did, how have you been managing your stress?

Aside from stress inhibiting the way you retrieve memories, It also affects how memories are formed. If you are stressed while reading or during an event, you'll find it hard to recall anything you do or read that moment.

Well, you're not wrong if you say, a lot of things could get you stressed in this time and age. But you know what, you can manage your stress (If you can't avoid it).

How? Before I talk more about managing your stress, let's find out the things that can increase your stress hormones. Work, school, family, finances, and a lot more can cause stress.

So, how then do you manage your stress? Start with a proper personal care routine - Get enough sleep, eat a healthy diet, get fresh air when things become tough at work or in school, practice breathing techniques, and practice mindfulness.

5. Socialize

I know you are wondering how socializing can improve your memory. Well, It can and you'd be surprised. Engaging with your friends, family, colleagues, or clients keeps your brain engaged and strengthens its neural networks.

Socializing is very crucial to your brain health - it prevents dementia and other memory diseases. So, crack those jokes, go out on a vacation with your friends and family, network, and literally hit the RSVP button when you receive an invitation to any event. Why? Socializing pays off!

While you'd be having a nice time socializing, your brain would keep being strengthened for present and future use.

Write it down!

Above all, jot down all your important information, dates, words, and more. Your brain tends to remember all that you write down because it takes time to write and you also have to pay attention to every info you are writing.

As a matter of fact, studies have shown that writing is more effective than typing when learning new things.

So, while getting enough sleep, exercising, eating a healthy diet, avoiding stress, and socializing would effectively improve your memory, It is important to take note of those words and concepts that stick out to you when working or doing anything.

So, what do you think about these habits? Do you find them helpful? Would you be adopting them? Or have you been trying other things that help your memory?

As ever, I'd love to know what you think and what you have been trying out. And you know how we do it ;) - LIKE, COMMENT, and SHARE!

Thank you for reading!

I am Ifeoluwa Oluwafemi , a direct-response copywriter. I help business owners, coaches, and consultants in the health and fitness industry craft sales letters, articles, newsletters, product descriptions, and a lot more. If you need a copywriter to help your business grow more revenue, I'm just a DM away.

Send me an email at [email protected].