Occasionally, we all forget things like names of acquaintances, concepts, where we put items and things we intend to take with us when going somewhere. That is natural and unavoidable, especially as we age. But the condition can be worse for some people, which could be genetic, a result of lifestyle choices, or some medical conditions.
Considering how important memory is to our daily existence, learning, identity and personality, it is important that you take note of things that can improve or worsen its condition. In this article, you will learn 7 techniques that will help to improve your memory and reduce the risk of having dementia in the future, which, according to the World Health Organisation, affects 55 million people globally and approximately 10 million new cases yearly.
What is memory and why is it important?
Memory is the ability to recall experiences, information and people. It makes a reflection on past experiences possible and allows us to make informed decisions as well as make meanings of familiar situations and perceived objects.
Memory is responsible for storing and retrieving information. What all this means is that without a functional memory, the mind would be blank and we cannot make sense of our experiences.
In short, life without memory is better unimagined as it means such persons lose the ability to live independently. Since memory is so important to our existence, it is expedient that we care for it.
How can you improve your memory?
1. Remain mentally engaged
Just as physical exercises help to keep the body in shape and fit, mental exercises also keep the brain fit. It is recommended that you remain mentally active by engaging in activities that stimulate your brain. You may do this by learning new things regularly.
Read new books and engage in other mentally challenging activities like playing puzzles, bridge, sudoku, chess, scrabble and quizzes. You may also consider learning to play musical instruments or learning a new language. Teaching is another activity that can keep your memory fresh and active. You may also want to depend less on Google.
2. Be physically active
Physical activity increases the flow of blood and oxygen to the entire body, including the brain. This helps to boost the performance of the memory and improve cognitive ability. Interrupting hours of reading with even a light physical activity has been shown to improve cognition.
By increasing oxygen flow to the brain, physical exercise helps prevent memory loss and keep the brain sharp. You may consider skipping, jogging, brisking, or playing tennis as a way of getting active.
3. Get social
Depression and stress are two things that can hasten memory loss. So, it is helpful to keep quality social relationships and embrace opportunities to interact with loved ones, colleagues and friends, especially if you live alone. Various studies have shown that having fun and hanging out with friends and family regularly is capable of slowing down the process of memory decline. Excessive reliance on smartphones and social media has negative impact on social interactions.
4. Get enough sleep
Getting enough sleep should be everyone’s priority as it is necessary for the optimal functioning of the whole human system. Specifically, sleeping for 8 to 9 hours daily helps to enhance learning and maintain a good memory.
Sleeping after learning something new has been found to aid remembrance. Therefore, every minute of sleep you get significantly impacts your memory.
To get the best result, it is recommended that you:
- maintain a regular sleeping schedule – sleep and wake up at the same time.
- avoid caffeinated drinks, heavy food and alcohol before bedtime as they are known to interfere with sleep.
- stay away from devices like tabs, computers, TVs and phones for, at least, an hour before going to bed.
5. Eat healthy, memory-boosting meals
A healthy meal is as good for your memory as for your body. To keep your memory healthy, it is important you know what to eat more often and what to avoid or reduce to the barest minimum. Eat more fruits, fish, whole grains and vegetables. Healthy fats from fish sources – tuna, salmon, tuna, sardines and mackerel – contain Omega-3, which provides the much-needed nutrient for brain cells. Non-fish sources of Omega-3 include nuts, kidneys, spinach, broccoli, pumpkin seeds and soybeans.
Several studies have also indicated that eating dark chocolate enhances the flow of blood to the brain and improves memory. Also, the antioxidant properties of green tea are capable of protecting brain cells and slowing down the rate of aging and memory loss.
Simultaneously, it is also important that you minimise your intake of sugar, unhealthy fats from red meat and poultry skins, fried foods, butter and processed foods.
6. Treat underlying medical conditions
Several health challenges instigate and accelerate memory loss. Activities and sports like boxing, car racing, football and slips and falls can result in head trauma. Brain injuries from such high-impact can cause memory loss and the situation may get worse if left untreated. Other medical conditions that can cause memory loss include diabetes, high blood pressure and depression. Therefore, treating these memory-damaging conditions is important for an appreciable recovery.
7. The retrieval method
The retrieval method is a kind of mental exercise carried out after learning something new. It involves attempts to recall information from the study material at different intervals. This activity challenges the brain and keeps it engaged. This can be reinforced when combined with repeated learning sessions.
Closing remarks
The brain is an important part of the human body without which all of our experiences will have no meaning. While we may be unable to control everything likely to impact this seat of memory such as ageing and genetics, our lifestyles and choices can contribute positively or negatively to its efficiency and aging process. Therefore, it is recommended that you reflect on the choices you make.
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