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Forget Things Easily? Try These 4 Simple Ways To Improve Your Memory

Forget Things Easily? Try These 4 Simple Ways To Improve Your Memory

When it comes to memory loss, we tend to associate it with the elderly and a slow decline as we get older. But new studies are showing that problems with memory are actually prevalent in much younger people. Certain lifestyle factors are major contributors to losing our memory and can hit us as young as our 20s. [1]

Depression, a lower education level, being physically inactive, high blood pressure, diabetes, obesity, and smoking were contributing factors in the amount of memory loss a person can suffer, with depression being the biggest factor in all ages. Of course, our modern lifestyles can lead to increased stress that goes towards memory loss in our younger years but overall mental health is important to ward off those moments of forgetfulness.

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How Can I Sustain Or Improve My Memory?

1. Chunking Technique

Our short term memory is the most noticeable when it comes to memory loss. Most of us are able to hold around four to seven items in our short-term memory – try memorising a long shopping list and you may struggle past the seventh item. A way around this and improving your short-term memory, in the long run, is to create meaning to elicit memory improvement. For example, rearranging the first letter of each item to create a word or several words like sweet potatoes, tomatoes, apples, radishes, fennel, ice cream, spaghetti, honey can be remembered as STARFISH.

Studies have shown people can go from remembering seven-digit sequences to eighty-digit sequences from using this technique. [2]

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2. Creativity And Association

Our imaginations are dying to be used so when it comes to memory, being creative with our effort to remember can go a long way. Creativity is driven by memory so activating your creative mind with remembering numbers, items and names can help immensely. So creating stories in a sequence, be it a journey you embark on where you meet people who represent items or numbers, allows you to make unique associations and makes it easier to remember. This is commonly called the story method and can help you remember chronological orders as well as sequences. [3]

For example, a study asked people to remember many groups of three different words such as ‘bike’, ‘dog’ and ‘street’. One group was asked to remember through repetition while another group was asked to form a story with each set of three words such as ‘a dog riding a bike down the street’. Those that created stories were able to recall the word combinations much better than the ones that relied on memory alone.

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3. Visual Cues

Most people remember images better than verbal or written information so associating items with pictures can create mental hooks that improve long and short term memory. Using visual cues causes the brain to focus which is what it needs to remember. Reviewing images you’ve associated with something also causes reinforcement within the brain that is needed for good memory skills.

Visual cues go towards reducing learning time, improves comprehension, enhances retrieval, and increases retention so it’s one of the most effective ways to improve your memory skills. [4]

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For example, if you’re learning a new language, some words may be so unfamiliar that it can be hard to recall them. However, you could find a similar sounding word in your own language and create a visual accordingly. For example, the Spanish word for ‘folder’ is ‘carpeta’ so you could imagine a folder laying on a carpet to help you remember the word.

4. Up Your Vitamin B12 Intake

If you feel your memory fails you sometimes or you’re constantly in a brain fog, then it could be down to a deficiency in vitamin B12. A deficiency can lead to a wide variety of mental disorders from depression to dementia, that’s why it’s important to keep your vitamin B12 intake topped up.

Taking a vitamin B complex supplements will quickly restore depleted levels in the body and making sure you eat foods rich in the vitamins like shellfish, liver, red meat, eggs and cheese will also help keep your memory at an optimum level.

Reference

[1]http://www.medicaldaily.com/memory-loss-young-adults-problem-too-depression-poor-education-and-physical-inactivity-increase-risk
[2]https://www.scientificamerican.com/article/mind-reviews-the-ravenous-brain-daniel-bor/
[3]https://www.mindtools.com/pages/article/newTIM_01.htm
[4]http://psycnet.apa.org/psycinfo/1986-13677-001

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Jenny Marchal

Freelance Writer

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Last Updated on October 29, 2018

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

1. Stress

It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

2. Diet

Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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3. Allergies

If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

If you still unsure, then you should seek out the help of your doctor.

4. Lack of sleep

All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

If you want to feel more energized throughout the day, start doing this.

5. Hormonal changes

Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

6. Medication

If you’re on some medication, then it’s very normal to start experiencing some brain fog.

You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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7. Medical condition

Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

The bottom line

If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

Featured photo credit: Asdrubal luna via unsplash.com

Reference

[1]Food Allergy: Common Allergens
[2]HealthLine: 6 Possible Causes of Brain Fog

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