how to boost your memory

Time to time, especially when life gets busy and stressful, everyone has moments of forgetfulness. Having a poor memory can always be frustrating although it can be a normal thing. There are various factors that play a role in memory loss, such as genetics, neurological conditions such as Alzheimer’s disease and Dementia. However, lifestyle and diet have also a major role in memory too.

ways to improve memory

• Exercise​

Exercise is important for overall mental and physical well being. Researchers at the University of British Columbia showed that aerobic exercise actually increases the size of the hippocampus, the part of the brain associated with memory storage. Other studies have shown that exercise can increase the production of neuroprotective proteins and boost the growth and development of neurons which leads to better brain health. Even an average amount of exercise for short periods can improve memory, cognitive performance in all age groups.

• Get Enough Sleep

Research shows that if you are sleep deprived, you could be negatively impacting your memory. Poor memory has been linked to lack of proper sleep because sleep is an important factor in memory processing in which short-term memories are boosted and changed into long-lasting memories. The body heals and recharges itself during sleep and the brain gets rid of toxins, which researchers found to lower the risk of Alzheimer's. It is recommended to get 7 to 9 hours of sleep for all adults.

• Healthy Diet

​Eating healthy is not only important for your physical health, but your mental health too. Try to eat fruits, vegetables, low-fat protein sources, such as fish, beans and skinless poultry. What you drink counts, too, which means too much alcohol can lead to confusion and memory loss, so can drug use. Studies have shown that people who consumed fruits and vegetables had a lower risk of memory decline and dementia compared to people who ate less nutritious foods. 

• Stay mentally active
  

Like physical exercise helps keep your body fit, mental exercises or mentally stimulating activities may help your brain keep in shape and prevent memory loss. These activities could be new things you have not done or things that you do not usually do. Try reading, doing puzzles, playing cards or computer games. You may also volunteer at a local charity or school or take different routes when driving. Learn to play a musical instrument that you always wanted to but never did. Trying out new activities or learning things will help you with your memory.

It is recommended to check with your doctor if you're worried about memory loss, especially if memory loss affects your ability to complete your usual daily activities or if you notice your memory getting worse. The doctor will likely do a physical exam, as well as check your memory and problem-solving skills. Doctors recommend managing chronic conditions such as depression, high blood pressure, high cholesterol, diabetes, obesity and hearing loss. The better you take care of yourself, the better your memory is likely to be. In addition, review your medications with your doctor regularly.