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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 June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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