4 ways to improve your memory

4 ways to improve your memory

Our lives are made up of memories. Out of all the signs of aging, the one people seem to fear the most is the loss of memory and mental sharpness. As brain expert Daniel Amen M.D. says, “Brain health is enhanced by good diet as well as physical, mental, and social activities.”

We lose gray and white matter in the brain as we age, which decreases mental sharpness. Promoting connections between the brain’s nerve cells can keep you sharp. Let’s take a look at 4 ways to improve your memory.

1. Avoid multitasking:
It is tough not to multitask nowadays, especially with our mobile devices constantly reminding us of our latest text message or social media update. While these are not bad things, they can be distracting. “We need to have an environment that nurtures memory function,” Monique M. Williams, assistant professor of medicine and psychiatry at Washington University School of Medicine, told Live Science. “Be sure to have an area that is quiet and free from distractions. Multitasking is not an efficient means to accomplish tasks.”

2. Exercise:
This is not a well-known benefit, but exercise actually helps improve brain health and may boost memory. A 2014 study from the University of British Columbia showed that regular exercise may increase the volume of the hippocampus, which is the part of the brain responsible for memory.

3. Get a good night’s sleep:
This is one of the most crucial steps for boosting memory and locking down concepts in learning. Getting a good nights sleep is key to memory, and many studies have confirmed this, including a study from the University of Geneva. “Rewards may act as a kind of tag, sealing information in the brain during learning,” says lead researcher Dr. Kinga Igloi from the University of Geneva. “During sleep, that information is favourably consolidated over information associated with a low reward and is transferred to areas of the brain associated with long-term memory. Our findings are relevant for understanding the devastating effects that lack of sleep can have on achievement,” she says.

4. Pay attention to diet:
Brain health foods are very important for keeping your memory in top shape. Saturated fats have been shown to increase the risk of Alzheimer’s disease. On the other hand, nutritious foods like berries, salmon, dark chocolate, oranges, pecans, and almonds have potent brain healing and anti-aging benefits.

Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.

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REFERENCES:
1. “A Nap to Recap or How Reward Regulates Hippocampal-prefrontal Memory Networks during Daytime Sleep in Humans.” ELife. ELife, n.d. Web. 20 Nov. 2015.
2. “No, Champagne Won’t Improve Your Memory (But These 7 Things Will).” The Huffington Post. HuffingtonPost.com, n.d. Web. 20 Nov. 2015.
3. “5 Experts Answer: What’s the Best Way to Improve My Memory?LiveScience. TechMedia Network, 30 Mar. 2011. Web. 20 Nov. 2015.
4. “Aerobic Exercise Increases Hippocampal Volume in Older Women with Probable Mild Cognitive Impairment: A 6-month Randomised Controlled Trial.” British Journal of Sports Medicine. British Journal of Sports Medicine, n.d. Web. 20 Nov. 2015.

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