All of us face moments of sheer forgetfulness, particularly when we are super busy with our lives. Although, this can be purely normal having a bad and poor memory can be frustrating. Did you know you can boost your memory power by simply making a few changes in your habits? Well, here is a list of some habits that you must incorporate in your life to boost your memory power.
how to improve your memory: 10+ Habits
Intake of less added sugar
There are many health issues and chronic diseases that are related to excess intake of sugar. One of them is a reduction in cognitive power.
Research shows that if your diet is full of sugar it will lead to a reduction in your memory power and also reduces the volume of your brain. Therefore, make it a habit to intake as less sugar as possible.
Try some fish oil supplements.
Omega 3 is one of the vital nutrients in fish oil. These fats are really important for the overall development of our health and brain and including these fats in the diets also reduce low risks of heart diseases, stress and anxiety relief and also reduces the process of mental decline. Make sure to add some fish to your healthy diet.
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Meditation
One habit with numerous health benefits. The practise of meditation has a positive impact on the mental health of a human being.
It is very soothing as well as relaxing and has often been found to reduce stress and pain. Meditation also helps to improve the gray matter of the brain. Therefore, do not forget to adopt this practice.
Maintenance of healthy weight
One of the essential habits for the well-being of human beings in several ways is the maintenance of a healthy body weight.
It also keeps the mind in top condition. One of the risks among many for cognitive decline is obesity. Being obese can harm your memory-associated genes, which have a negative impact on your memory.
Get adequate sleep
Lack of sleep can make you dizzy and is also related to poor memory for some time.
Sleep has a vital role to play in the consolidation of memory and this is a process wherein the short-term memories are strengthened and transformed into long-term memories.
Mindfulness practices
One of the mental states where you have your focus in the present situation and have awareness regarding your feelings and surroundings is mindfulness. It is used during meditation. However, the two are quite different.
Mindfulness is very effective against stress and improves the level of concentration as well as memory.
Intake less alcohol
Alcohol can harm your health adversely if taken in a lot of quantity. It also harms your memory. Binge drinking raises blood alcohol levels and must be avoided since it alters the brain and also results in a deficit of memory.
This is scientifically proven. Therefore, make it a habit to incorporate less alcohol in your diet.
Train the brain
Exercise your brain by playing brain games such as crosswords, sudoku, and other puzzles. It is an effective as well as a fun way to boost the memory power of the brain.
Intake less refined carbs
Consuming a lot of refined carbohydrates such as cookies, cakes and cereals as well as rice and bread are damaging your brain cells and your memory. These foods are rich in glycemic index and lead to a rise in blood sugar levels.
This western diet is related to cognitive decline, dementia as well as a reduction in cognitive functions.
Vitamin D levels must be tested
Vitamin D plays a very significant role in the proper functioning of the body. Low level of vitamin D has been associated with several health issues one of them being the reduction in cognitive function.
Therefore, make sure to get your vitamin D checked regularly.
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Exercise
Exercise plays a vital role in the overall development of physical health as well as mental health. Studies show that exercise is beneficial for the brain and also improves the memory of people belonging to all age groups.
Therefore, it is mandatory to inculcate exercise in your daily lifestyle for better functioning of your brain.
Anti-inflammatory food is important
Consuming a diet that is full of anti-inflammatory food is great for improving your memory. These anti-oxidants help to lower the inflammation in the body and also reduce the oxidative stress that is due to the free radicals.
Take in more fruits and vegetables as well as incorporate teas. This habit is sure to help you see drastic changes in your memory power.
Curcumin must be considered
Curcumin is one of the compounds that is found in turmeric roots. It is also a potent antioxidant and has great anti-inflammatory properties.
This works wonders for your body as well as your brain. It may be very effective in improving your memory and preventing cognitive decline.
Try some cocoa
Cocoa is not only very delicious but is full of nutrition and provides a very powerful dose of antioxidants that are called flavonoids. Studies show that these are particularly very beneficial for the brain.
They help to stimulate the growth of the blood vessels and increased blood flow in the brain is involved with memory. Therefore, if you do not consume coffee, try it now.
Read
Reading is one of the healthiest habits that must be adopted to improve your cognitive skills and behaviors.
It works wonders in improving memory power and also is a great exercise for your brain. This habit cannot just provide you with the knowledge you require but the brain that you must have.
Do not multitask
One of the habits that harm your cognitive skills and memory power is the habit of multitasking. If you try to read while you are streaming a TV show, you are negatively impacting your brain.
Your brain can only do one thing at a time. When you are multitasking, you are asking your brain to move back and forth, thus affecting its health.
Go de-stress
Perform stress soothing exercises such as a walk around the block, weekly massage appointments and any other activity that helps you relax and feel good about yourself.
This habit will help your brain retain short-term memory effectively and will also control your stress hormone. This is indeed a wonderful habit to incorporate in your life.
Consume red wine
Numerous studies show the good effects of red wine on a healthy heart but studies also show that it has a great positive impact over the brain as well.
Studies show that people who take in resveratrol, an antioxidant that is rich in red wine and dark chocolates have improved ability to absorb new memories. This is indeed great for improving your memory power.
Learn instruments
Studies show that learning an instrument helps to change the brain waves that boost your hearing and listening skills.
This slight change in your brain activity will help you retain your listening skills and will do away with the age-related cognitive declines.
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Yoga
Another great way to improve your memory power is through yoga. Research showed that people who performed kundalini yoga and meditation for three months had a great reduction in their cognitive issues and often overcame dementia and Alzheimer.
It is very effective than the traditional exercises that we do for memory enhancement.
Dark chocolates
How about incorporating dark chocolates in your life? A recent study shows that flavanol found in cocoa has a positive impact on your cognitive functions.
Particularly if the tasks involve memory and other executive function, it enhances attention, cognition as well as working memory.
Conclusion:
In conclusion, developing memory-improving habits is like giving your brain a boost. By doing things like puzzles, eating well, and getting enough sleep, you can make your memory better. These habits help you think more clearly, get more done, and enjoy a healthier and happier life.
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“Mindfulness, meditation, and positivity – these three words describe me the best. I founded “BeHappyHuman” blog dedicated to spreading happiness and inner peace through mindfulness and meditation techniques. As a self-taught practitioner, I have been exploring these practices for the past decade and my passion lies in sharing their benefits with others. My mission is to help individuals achieve greater happiness.