Halow everyone and welcome to dhiirigeliye today we're going to learn aboit 12 habits to enhance your memory.
1. ADJUST YOUR DIET
The food we eat can have a huge impact on our cognitive function after all, the brain is just another part of the body if you're struggling with memory loss, especially in older age, try adjusting your diet to include help foods and avoid harmful ones generally, foods that contain lean, healthy proteins, fresh vegetables, fiber, omega-3 fatty acids, and vitamins C and E are known to boost cognitive function these include leafy greens, beans, nuts, olive oil, fresh fruits, berries, cocoa and fatty fish- for that last one, taking a fish oil supplement can be helpful the mediterranean diet and dash diets have both been proven to fight dementia foods to limit include refined carbs, processed sugars, diary, refined oils, and trans fats.
2. GET ENOUGH SLEEP
Sleep is essential to a variety of bodily functions, memory recall included research has shown that sleep deprivation can negatively impact your memory this is because sleep plays a crucial role in memory consolidation, a natural process in which short-term memories are strengthened and transformed into long-term memories inside your brain during REM sleep a study of nurses showed that those working the night shift scored 68% lower on memory tests compared with those working the day shift be sure you are getting enough sleep every night, meaning at least 7-9 hours for most adults make sure your bedroom is dark, cool, and peacefully decorated avoid screentime right before bed and try to maintain a regular bedtime to train your brain and body to get primed for rest.
3. PRACTICE MINDFULNESS
It might seem counterintuitive that cultivating mindfulness in which you focus on the present moment would help you with your memory, which is associated with the past but research has shown that mindfulness can not only help lower stress, but also improve your memory and since stress is a key factor in memory loss, this makes perfect sense there are a variety of ways to incorporate a mindfulness practice into your daily life cultivating a daily meditation practice helps you center your mind on the thoughts that most to you journalling can help you process emotions and writing down your thoughts can reinforce them in your long-term memory yoga is not only good for building strength, but also improves circulation to your brain and leaves you feeling calm and energized.
4. CHECK YOUR VITAMIN D
If you're finding yourself with memory issues, it could be a nutrient deficiency you might not be getting enough vitamin D scheduling a simple blood test at your doctor's office or local health clinic can allow you to learn your vitamins D level in a matter of hours, vitamin D plays many critical roles in our body, including cognitive function in fact, low levels of vitamin D have been linked to an increased risk of developing dementia later in life it's relativity easy to increase your vitamin D level make sure to get at least a little bit of exposure to sun each day whenever possible eat vitamin D rich foods like salmon, mushrooms, yogurt, and milk or you can simply take a daily vitamin D supplement.
5. AMP UP YOUR EXERCISE
Regular exercise keeps both yoir body and your brain in top shape exercise improves your circulation, including getting blood to your brain and it helps clear your thoughts, leaving you feeling peaceful, centered, and more prepared to take in and retain information do your best to incorporate at least a little bit of exercise into your daily routine, ideally at least 20 minutes of moderate cardiovascular activity simply taking a daily walk helps increase your heart rate, and getting outside helps clear your thoughts as well try to take the stairs whenever possible rather than the elevator and stretching exercises like yoga or tai chi have been tied to improved working memory in order adults.
6. USE MNEMONICS
Mnemonics devices are a way of learning and remembering a specific set of information people generally use mnemonic to remember a hard-to-recall list of items in a particular order they take the first letter of each item in the list and create either an easier-to-remember phrase, or even a single world for example, you can remember the order of the planets using "my very educated mother just sent us nine pizzas," a sentence that shares the same first letters as Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune, and Pluto or alternately, if you're trying to remember a new contact's tricky name, you could take the first few letters of their name and turn it into a fun, catchy phrase.
7. PLAY BRAIN GAMES
Strengthening your memory doesn't have to be arduous try making it fun! There are plenty of games out there that you can incorporate into your daily routine for just a few minutes a day these games not only offer you a nice enjoyable break, but also help you sharpen you cognitive function and boost your memory examples of games that boost brain function are crosswords, word searches, and wordle—all of which encourage critical thinking and language abilities meanwhile, sudoku and logic puzzles activate the problem-solving parts of your brains, as does tetris- which also forces you to make decisions quickly, keeping your mind agile.
8. DON'T CRAM INFORMATION
If you're studying for a test or preparing for an important meeting, it might be tempting to just dedicate a few hours the night before to try to cram all the information but while cramming might get you through the test or meeting, you won't truly learn the information in other words, you will be committing it to your short-term memory, but not your long-term retention studies have shown that-cramming is not an efficient use of your time or effective in long-term memory recall students survaved who tried to learn everything the night before in one marathon session did not retain information as long as those who studied steadily a little bit every day.
9. MANAGE STRESS
Our daily lives can be stressful-work school, relationships, political strife, and the endless news cycle weigh on your brains all the time stress has been shown to impact memory those with negative thought patterns find their brains consumed by worry and can become more forgetful in addition to the mindfulness techniques already discussed, there are several ways to de- stress try regular stretching, taking social media and screentime breaks, taking a relaxing bath, walking outside, and regularly socializing with family and friends.
10. STAY ORGANIZED
Keeping your physical surroundings organized can help your brain stay organized too distraction impacts our cognition, and a messy environment can keep you from focusing on what you truly need to learn and remember plus, that distraction can cause stress even just knowing you have made a mess for yourself that you need to deal with can make you upset, and stress is a known factor in poor cognitive ability try to contain loose papers and recycle as many as possible invest in containers to corral loose objects and make sure pens and other clutter stay in drawers to organize your thoughts, keep to-do lists and write post-it notes with important reminders leave them on your bathroom mirror so you are sure to see them regularly.11. ATTACH MEANING
It's easier to remember the things that are of utmost importance to u.s or example, while you might not remember that last minute item for your grocery list, you probably know your mother's maiden name and birthday by heart attaching meaning to information you're hoping to retain can increase the odds of you remembering it if you're looking to remember something, try thinking about its impact on your future success to understand the gravity of keeping track of it or create a mental visual of the item that is tied to a loved one.12. WRITE IT DOWN
Hight achieving people are known to be list-makers for a reason you are more likely remember something when you write it down first off, you'll see the note you madebfor yourself, and the visual reminder will help drill the information into the deep recesses of your brain plus, the act of writing itself helps you remember if using a computer, you only use a certain number of keystrokes—nothing feels particularly unique but handwriting is super specific to the exact words you are using no two moves are exactly alike, and the physical sensation promotes learning the physical act of writing activates your "muscle memory" which reinforces information.
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