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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 December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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