Whether you’re tired of losing your car keys or you want to recall more of what you learn through study, you can improve your memory by following these guidelines:
1. Eat a healthy diet that includes “brain” foods. Fish and foods that contain a lot of omega oils nourish the brain, and this can help improve your memory. Include plenty of fruits and vegetables in your diet and avoid foods that are high in sugar.
2. Take “brain” friendly supplements. The best supplements for improving your memory are high quality fish oil and multi-vitamins that contain vitamin B. You don’t need to invest in special herbal remedies that claim to improve memory.
3. Move around and exercise throughout the day. Exercise increases the flow of oxygen and nutrients in the blood. It keeps your blood flowing to the brain so it has the energy it needs for peak performance.
4. Reduce stress in whatever way works for you. When you’re under high levels of stress, you can’t think or remember things nearly as well as you can when you’re relaxed and calm.
5. Get plenty of sleep. Aim for at least 7 or more hours of sleep each night to keep your brain functioning at its best.
6. Give your brain “time out” breaks from concentration throughout the day. It doesn’t matter whether you’re working, studying or playing video games, your brain needs rest periods.
Stop what you’re doing every hour or even more often if needed to stretch, have a drink of water, take a short walk or do something else that doesn’t involve a lot of concentration.
7. Avoid drinking a lot of alcohol. Although studies show very light or even moderate alcohol consumption may help improve memory, more than 1 or 2 drinks a day will impair it.
Some studies suggest drinking small quantities of red wine may help your memory. If you don’t drink or you have medical reasons to avoid alcohol, red grape juice may be just as beneficial as wine.
8. Seek treatment if you’re depressed. An inability to concentrate is a main symptom of depression, and this relates directly to memory problems.
9. Research, learn and practice memorization techniques. Search “memory techniques” on the Internet, then learn how to use a few.
Visualization works well for some people, while others improve their memory the most with a memory technique called “chunking.” Some people use different techniques for different types of memory tasks.
10. Take a “use it or lose it” approach to your brain. The more you exercise your brain, the better your memory will be.
You don’t have to buy special “memory enhancing” products to stimulate your brain. Reading, listening to the radio, doing puzzles or visiting museums are all free, fun and easy ways to use your brain.
Improving your memory isn’t nearly as hard as you might think. Use these 10 tips to take a positive, proactive approach and consider memory improvement a long term commitment rather than a short term goal.
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