Everything you do requires memory. Whether it’s your everyday chores, work responsibilities, communication, or any other task in life, memory plays an important role. So, if you’re not in search of ways to enhance your memory, you should be. If you’re someone who wants to excel in life by learning new things, enhancing your memory is extremely important for you. Luckily, it is something that can be done. There are some simple, natural ways to boost your memory. Keep reading to find out all about these amazing tips! Here are some of the most effective tips for enhancing memory:
1. Focus on Your Learning Style
One main reason why people want to improve their memory is for the sake of boosting their learning capacity. It is true that without a good memory, learning is a difficult task. Your learning style is an arrow that can shoot both these targets. There are
6 broad learning styles. Each individual falls into at least one of these. It is also rather easy to figure out your learning type by following a few steps. Once you’re aware of your learning style, you can incorporate methods and techniques that go hand in hand with your style. For example, if you happen to be an auditory learner, you can listen to online tutorials to gain new knowledge instead of opting for another method. Similarly, people who prefer structured learning environments can go for tutors who have a coherent teaching style. If your brain receives information in a manner that is supported by your style, you are highly likely to retain this knowledge in the long term.
2. Add Variation to Your Learning Routine
When you start learning a new skill or get on with a new task, enthusiasm levels are rather high. This is the time when learners are so motivated that they don’t mind doing the same thing all day long. Although it seems fun for the time being, it eventually becomes monotonous or boring. You should add variation to your learning routine from the get-go so that you can avoid getting to a stage where the brain loses interest in the said task or skill. Once it gets boring, it will be much more difficult to learn or remember. Some ways to add variation are:
- Take breaks
- Change your location or environment every now and then
- Add various learning tools into play
- If you have multiple learning styles, incorporate them alternatively
3. Regulate Your Sleep Schedule
Have you ever seen a sleepy person do a good job anywhere? It's pretty rare. That's because a sleepy mind is good for very little. Memory and sleep go hand in hand. Without a fresh mind, not only does learning become harder, but it also gets more annoying and seems tougher. Also, many people retain information better if they sleep after learning something new. Whatever the case is, never skip a
good night’s sleep!
4. Practice Mindfulness
How can you remember something you weren’t paying attention to? A human’s attention span is rather short, but it can be improved. Practice mindfulness to enhance your focus . This will, in turn, improve your memory.((Greater Good Magazine:
Can Mindfulness Improve Your Bad Memory?)) As humans age, memory and cognition are bound to decline. However, effective mindfulness has proven to slow down this deterioration. You can
improve your memory and concentration by following a lot of easy-to-implement tips in your daily routine. Some of the things you can do to practice mindfulness include focusing on your surroundings, being more aware of your breathing, and gaining control over the ability to shift attention from one thing to another.
5. Meditate
Here’s a secret that will change your life: You can control your brain. How? It’s actually not even hard! All you have to do is play brain games and boost cognitive activity by meditating. All these help increase the gray matter in your brain. Gray matter includes neuronal cell bodies, which are technically responsible for memory.
Meditation, in general, keeps the brain calm, which helps new information get organized efficiently. It also supports mindfulness. People who experience short-term memory loss will experience great benefits from meditation.
6. Eat Memory-Enhancing Foods
You are what you eat. The saying is so famous for a reason. Food directly affects every single part of you. The nutrition you receive can enhance your memory immensely. The brain is what controls your memory. Since the brain is a muscle, after all, good food will improve its strength. Here’s what you should eat more of:
Fish Oil
Everybody and their dog knows that
fish oil is a rich source of omega 3 fatty acids. These fats are categorized as healthy fats. Healthy fats are a necessary part of a balanced diet. They reduce anxiety, prevent inflammation, and contribute to the brain’s health.((Healthline:
How Omega-3 Fish Oil Affects Your Brain and Mental Health)) Elderly people who are at risk of memory loss have been proven to experience an improvement in their condition with the help of fish oil supplements.
Cocoa
How amazing is life? You’re literally being told to add delicious cocoa to your diet. You certainly can't complain. Just in case you need some supporting evidence because it sounds too good to be true, we’ll let you know why cocoa is so good for enhancing memory. It is a generous source of anti-oxidants. More importantly, cocoa encourages blood flow. Your brain will only stay healthy if it receives enough blood flow and nutrition. This is why cocoa does wonders for enhancing memory.((Front Nutr:
Enhancing Human Cognition with Cocoa Flavonoids)) One thing to keep in mind is that dark chocolate cocoa is more effective than white chocolate cocoa.
Anti-Inflammatory Foods
Did you know that inflammation is a major cause of deteriorating memory?((RWJBarnabas Health:
Fight Inflammation and Alzheimer's Through Diet)) Inflammation leads to oxidative stress, which then leads to dementia. Your mental health, in general, is at risk with inflammation. So, it is best if you eat more anti-inflammatory foods. Fruits, vegetables, and teas are some of the best options to include in your diet.
Vitamin D
One of the most common deficiencies in patients of dementia is vitamin D. It is a huge contributor towards cognitive function. Trends have shown that people with vitamin D deficiencies experience cognitive decline and are at a higher risk of dementia. If you live in colder climates, you are more likely to have a vitamin D deficiency.((Amens Clinic:
How Does Vitamin D Deficiency Affect Your Memory and Mood?)) Some foods that are rich in vitamin D are:
- Dairy products
- Mushrooms
- Fatty fish, such as salmon and tuna
Sunlight is also a great source of this vitamin!
Curcumin
Even though you will have included anti-inflammatory foods in your diet, there is still a risk that something small may cause inflammation. To counteract this issue, you should use curcumin. Curcumin originates from the turmeric root. It has anti-inflammatory properties, reduces oxidative stress, and prevents the buildup of amyloid plaques. All these qualities keep the user at minimal risk of Alzheimer’s, too.((Ann Indian Acad Neurol.:
The effect of curcumin (turmeric) on Alzheimer's disease: An overview))
7. Avoid the Wrong Foods
Once again, you are what you eat. Bad food can affect you equally as much as good nutrition. If your goal is to avoid memory loss, you should also be avoiding the following:
Refined Carbs
Refined carbs include foods like cake, white bread, white rice, etc. These carbs are digested quickly and cause a steep increase in blood sugar levels. That in itself is harmful. Moreover, refined carbs are also closely associated with obesity. Overweight individuals suffer from memory loss at younger ages. In fact, it is strongly recommended that people who want to enhance their memory should maintain optimum weight. Obesity is directly linked with dementia and a decline in brain activity.((NCBI:
Does Obesity Increase the Risk of Dementia: A Literature Review)) With the rising trend of fast food, refined carbs have become a part of pretty much every human’s diet. From kids to elders, everyone is exposed to foods that seem to be harmless but end up being highly risky.
Sugar
As mentioned above, high blood sugar levels are not good for the brain. This is why sugar intake must be monitored. People with higher sugar levels have worse memories and lesser brain volume in comparison with people who have lower sugar levels. Furthermore, research has proven that sugar is one of the major causes of short-term memory loss.((Forbes:
Too Much Sugar Linked To Reduced Memory, Brain Volume)) By decreasing your sugar intake, you’ll not just improve your memory, but you will also get rid of numerous other health risks.
Alcohol
Alcohol in the blood leads to a memory deficit. Although occasional drinking doesn’t have a noticeable effect, habitual drinkers are at a huge risk.((Healthline:
How Alcohol Is Linked to Memory Loss)) Excess alcohol intake has neurotoxic effects. It can directly attack the part of the brain that deals with memory.
The Bottom Line
If you get to it with full passion, you can experience noticeable results in your mind’s performance within a few weeks. Since none of these tips are hard to follow, you should begin with a positive attitude right away!
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