HOME

How To Improve Memory: Say Goodbye To Forgetfulness And Memory Gaps

 

Much of your life depends on your memory or ability to recall. From little things like tying your shoelaces to more complicated tasks like driving a car, you need memories. The human brain has an infinite space for storing these memories, acting as a database for everything you learn. Sad to say, it isn’t perfect. You may notice that at times you have difficulty recalling things, like where you placed the car keys or the last sentence to a poem you memorized. These are called memory gaps. At other times, you find yourself forgetting about an appointment or that you need to pick up the kids from school. This is called forgetfulness. The brain is like a muscle though – it can be trained to perform better next time. With the following tricks on how to improve memory, you will be less forgetful and have fewer memory gaps.

Sleep at least 7-8 hours each day

Long-term memories represent the most important things you need to learn. It’s only in your sleep that the brain stores long-term memories, particularly during the dreaming phase. It just so happens that dreaming only takes place during a full sleep cycle which lasts 7 to 8 hours straight. So if you want to keep your memory sharp, you need to sleep that long each day. If you’re a student asking how to improve memory, you will surely find this tip useful since you’re more likely to skip sleep to prepare for a chapter test or semestral exams. Sweet dreams.

Eat foods that aid memory

Certain types of food are capable of enhancing your memory. We call them memory-boosters. They speed up the brain by encouraging communication between cells so it works faster and more efficiently. Examples of memory-boosting foods are fish rich in Omega-3 fatty acids, soy, bright-colored fruits, berries, chocolate, nuts, seeds, whole grains, eggs, and dairy products. Whether you are the forgetful type or someone who has memory gaps, you can benefit from eating these foods. If you want to resolve your problem of how to improve memory faster, consider eating them more regularly. Below is a list of some of them.

  • Berries – Blueberries, elderberries, blackberries, and raspberries
  • Bright-colored fruits – Apples, avocados, cantaloupes, cherries, grapes, kiwifruits, oranges, peaches, pineapples, plums, tomatoes, watermelon
  • Cold-water fish – Anchovies, halibut, herring, mackerel, salmon, sardines, tuna
  • Nuts – Almonds, Brazil nuts, cashews, hazelnuts, peanuts, pecans, walnuts
  • Seeds – Flaxseeds, dry sunflower seeds, roasted pumpkin seeds
  • Whole-grains – Brown rice, barley, cereals, oatmeal, popcorn, whole-grain breads
  • Dairy products – Cheese, milk, yogurt

As you grow older, age will continue taking its tall on your body. One of the prices you have to pay is memory loss. To avoid age-related memory gaps and forgetfulness, you must also eat foods that prevent memory loss. Green leafy vegetables and cruciferous vegetables have been proven to delay the effects of age on memory. The more you eat, the less memory gaps you will encounter in late age. Foods rich in folic acid (folate) also decrease the rate at which memory naturally declines so they can help you how to improve memory. Listed below are examples of green leafy veggies, cruciferous vegetables, and foods rich in folic acid. Everyone is encouraged to eat them.

  • Green leafy vegetables – Collard greens, kale, mustard greens, spinach, Swiss chard
  • Cruciferous vegetables – Bok choy, broccoli, Brussels sprouts, cabbage, cauliflower
  • Foods with folic acid – Artichokes, beets, black-eyed peas, broccoli, fortified whole-grain cereals, green peas, lentils, oranges, soybeans, spinach, and wheat germ

Foods containing phytochemicals reverse age-related memory deficits and improve a person’s ability to recall. Foods rich in phytochemicals include apricots, berries, black currants, broccoli, cherries, cherry tomato, eggplant, elderberries, grapes, onions, plums, red apple with skin, red beats, red and purple cabbage, and rhubarb. They either contain anthocyanin, quercetin, or both. To preserve phytochemicals, it would be best if you eat them fresh. They’re recommended for people with advanced age and declining memory, but anyone working on how to improve memory can eat them given their memory-boosting effects.

Go outside and exercise

Physical activity helps keep oxygen flowing to your brain. Not only will it make you mentally alert, it also keeps your brain healthy. The health of your brain is crucial for having good memory which is why you need to exercise on a daily basis. Rather than staying indoors, go for a morning jog around your neighborhood or a nearby park. The surroundings will stimulate your senses and help with how to improve memory. If you have a portable music player with you, play some music on headset and listen while exercising. Music also stimulates the brain and keeps your memory sharp.

Challenge yourself

Always do things that are mentally challenging to keep your memory sharp. You can play chess or checkers with a friend, read a book, cook meals, or tinker with handheld devices. If you have a handheld device, you can purchase games to train your memory. The best games track your progress so you’d know which needs improvement. Using the computer is another challenging activity for the mind. Some publishers also offer memory games for PC. Mental stimulation keeps your brain going and prevents it from succumbing to age-related memory loss. That way, you don’t have to ask how to improve memory.