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10 Ways to Help Boost Your Memory

10 Ways to Help Boost Your Memory

There is an adage that teaches “you can’t teach old dogs new tricks.” However, the human brain has a fantastic ability to adapt and change at whatever age you are. It was believed that the brain function peaked during adulthood then gradually declined as we age, leading to memory lapses. Now it is known that the modern lifestyle contributes significantly to the cognitive decline. A poor diet, exposure to toxins, stress, lack of sleep and many little and ignored factors are some of the examples of an unhealthy lifestyle. The flip side also holds true in that a healthy lifestyle will support your brain health and can even encourage the brain to grow new neurons. A strong memory depends on the vitality and health of the brain. There are lots of tasks you can do to improve the strength of your mind, and therefore, your memory.

Adopt healthy eating diets and habits

The types of food that you eat and also the ones that you ignore play a crucial role in improving and maintaining memory. A diverse diet consisting mainly fruits, vegetables and healthy fats are essential and will do the brain a lot of good. Increase your Animal-based omega-3 fat intake and avoid sugar and carbohydrates.

Give your brain a workout

Regularly exercising your brain maintains its growth and can even spur development of new nerve connections that will help improve memory. Exercise encourages the brain to work at an optimum level by stimulating nerve cells to multiply, thus strengthening their interconnections and protecting them from damage. Memory, like muscular strength, requires you to exercise it for the best functioning. The more you use your brain, the better you’ll be able to process and grasp information. Challenge your brain with puzzles and games and try new challenging tasks that will make you flex your brain muscles.

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Physical Exercises

Mental exercise is essential for brain health, but also so is physical activity. Exercising helps the brain to stay fit and sharp. It increases oxygen circulation to the brain and reduces risks for disorders that lead to memory loss, such as diabetes. Exercising reduces stress to both the body and brain. It also plays a significant role in growth and stimulating new neuronal connections.

Get adequate sleep

The number of minimum hours required to sleep varies depending on age and activity. Sleep impacts directly on learning and memory. Sleep is essential for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.

Avoid Stress

Stress is part of life and cannot always be avoided due to the world’s overwhelming demands. However, stress has severe effects on the brain and body. Chronic stress makes you emotional and forgetful as it kills brain cells. You can try stress-reducing activities such as exercise, relaxation and hobbies. These will reduce stress and help your brain to be sharper and increase your ability to remember things.

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Stop multitasking

Multitasking is the ability to do a number of activities simultaneously. Multitasking slows you down, makes you prone to errors and more forgetful. If you are doing multiple things at the same time, the brain finds it difficult to choose which information to store and which to ignore.

Use of these supplements

Much has been made about the use of supplements to improve memory. And none is better than Nu Skin’s BioGinkgo. BioGinkgo is an extract from the leaves of the Ginkgo biloba, and it helps to improve memory, concentration and overall circulation of blood to the brain, arms, and legs. It also reduces cases of absent mindedness. One tablet a day with a meal should do the trick and help you improve your memory.

Master and try out a new skill

Think of something new that you have always wanted to learn, say skating or playing the guitar or even speaking a different language. These activities stimulate the neurological system, counter the effects of stress, reduce the risks of dementia and enhance the brain’s health. They help improve your memory, so long as they keep you engaged and challenged.

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Laugh

They say that laughter is the best medicine, and indeed, it is. A good laugh engages multiple regions in the brain and activates areas of the brain vital to learning, memory, and creativity. Hop on Netflix to find a comedy or read a good funny book and get chuckling.

Use mnemonic devices

Mnemonic devices are memory tools that help you to remember information and concepts. They help organize information into a format that is easier to remember, such as the use of acronyms, rhymes, visualization and breaking information into smaller chunks for easier remembrance.

If you are serious about improving memory and cognitive function, the above ten techniques will offer a cheap and easy-to-do solution.

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Featured photo credit: Ed Gregory/Man Feeling Happy Outside via stokpic.com

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Bethany Cleg

Photographer, Entrepreneur

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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