Boosting your memory is all about ensuring your brain works at total capacity. Studies show that lifestyle modifications can make a huge difference, protecting your brain from going downhill and increasing your memory. You can see improvement within a few weeks with the following essential habits and training your brain. Read on!
Aerobic Exercises to get your Heart Rate up
Aerobic exercises can stimulate neuronal development in the hippocampus of your brain, leading to improve long-term memory. According to the American Heart Association, moderate exercise, including brisk walking, running, jogging, and biking for 150 minutes per week, can improve your memory.
Likewise, 75 minutes of HIIT or vigorous exercise, such as cycling, can enhance your memory. Remember, a 60 minute aerobic or cardio workout improves your focus for two hours afterward. Try the Spotify running apps if you need the motivation to get your heart rate up. The app detects your pace and chooses the right music track to match.
Not only does caffeine present in the coffee gives you a wake-up call, but it also enables you to store memories effectively. Caffeine blocks specific brain receptors that could impair your memory.
Experts recommend 200 mg of coffee a day, an optimal amount to boost your memory. Make sure you drink coffee before 2 PM. Otherwise, you can disrupt your sleep, a vital component of your memory.
Keep Stress in Check
During tense and challenging times, people often feel more forgetful. A hormone called cortisol is responsible for increasing stress levels in your brain, making it difficult for you to recall things. Remember, chronic stress can shrink your hippocampus and compromise your memory skills.
However, several daily health habits, such as spending time with your family/friends, exercise, an antioxidant-rich diet, etc., can counteract the adverse effects of cortisol. If you want to relax in a fun way, make sure you watch your favorite comedy show. Likewise, anticipating a future laugh can also lower cortisol levels in your brain.
Pat yourself on the back, increase your self-esteem and socialize with people. More social people tend to make better decisions and have better functioning skills, including improved working memory. For instance, a ten-minute stimulating conversation with your family member, friend, or colleague can give your memory a significant boost.
Food for Memory
Consume salmon and walnuts because they contain omega-3 fatty acids to enhance your brain tissue and strengthen your memory. Experts recommend berries, chocolate, and red wine to increase blood flow to your brain, causing it to release Glucocorticoids. These hormones play a crucial role in your brain for memory processing.
These foods contain polyphenols and other essential compounds that increase blood flow to your brain. Besides, collards, kale, spinach, lettuce, and other dark leafy vegetables are crucial sources of vitamin C, vitamin K, and other nutrients that enhance your memory.
Memory Training Exercises
Besides the tips given above, you can keep your brain healthy and memory sharp with the following memory training exercises:
- Do math in your head
- Learn a foreign language
- Take a cooking class
- Draw a map from memory
- Create word pictures
- Challenge your taste buds
- Learn a musical instrument
- Learn a new sport
- Focus on your hand-eye coordination
Steps to Improve your Memory
Step 1: Encoding
When you learn a piece of information, such as a name, date, or direction, your brain breaks it up into chunks and encodes each fragment. If you want to enhance the encoding process, make sure you write down the information and repeat it in your mind. You can also create an image of the information in your brain.
Step 2: Storage
Not everything your brain encodes sticks for a long time. The brain stabilizes memories and moves them into long-term storage. Therefore, proper sleep is essential to ensure you don’t receive new information. Drinking too much alcohol and multitasking can disrupt the brain’s memory storage capacity.
Step 3: Retrieval
If you want to access the encoded and stored information, you will have to activate your brain’s same patterns during the encoding and storage phases. Your brain will pull the stored memory fragments and fill in any gaps.
You can remember things or situations that never happened in your life if the brain fills in the gaps incorrectly. Therefore, exercise is an excellent way to ensure your brain uses the gaps correctly. Daily exercise improves blood flow to the brain and streamlines the encoding, storage, and retrieval processes.
The brain is the most critical organ in your body, regulating, controlling, and coordinating a wide range of functions, including memory processing, encoding, storage, and retrieval. Focus on the tips and tricks given above to boost your memory.