How to Improve Your Memory in 10 Easy Steps

You've lost track of where you put your keys. You can also be unable to recollect what's-her-name. name's

It's natural to forget things, yet it may be annoying and even frightening. This does not, however, mean that all hope is lost. At every age, there are ways to improve your cognitive ability.

Despite the fact that our brains achieve their maximum size in our early twenties and then steadily decline in volume over time, research have shown that the brain may be renewed. In reality, the brain can grow and acquire new skills and information throughout one's life—especially if both the body and the mind are regularly exercised (which is a muscle, after all).

While growing older may make learning new information more difficult for certain people, the good news is that many areas of the brain, particularly habit-based memory, which preserves talents gained through repetition and practice, remain unaffected, according to the Mayo Clinic (like riding a bicycle).

Here are some pointers to help you keep your memory sharp.

1•Challenge yourself.

When your mind is exposed to new stimuli, new cell connections are formed. That is why attending a class, trying different cuisines, learning a new sport, or learning a new pastime like bridge or chess are all good. According to a study published in the journal Psychological Science, people's memory increased as they learned a new skill. Keeping the brain challenged and occupied is good for it.

2•Focus

Distractions can draw your focus away from a person or a task, making it difficult to recall. Going about your day mindlessly might be damaging at times. "If you can't remember where you put your keys, phone, or other valuables," Ruth Curran, author of Being Brain Healthy, explains, "it's probable that you weren't paying attention when you placed them down." Curran claims that focusing your mind on what you want to remember is one of the most effective ways to solidify a memory. The storage, consolidation, and retrieval of information in the brain are all aided by concentration.

3•Use your senses

Memory formation, storage, and retrieval are all aided by sensory cues. Emotional memories are stored in the same part of the brain as our sensory memories. Scents, sounds, and sights may all elicit strong memories in this way. If you're attending a lecture, take notes. Read aloud to yourself, even if you're a visual learner. Touching or smelling something might help you concentrate and remember more details. Consider this: the aroma of sunblock might take you to a long-ago beach day.

4•Exercise

In addition to boosting physical health, regular aerobic exercise has been shown to alter the brain and protect memory and cognitive abilities by increasing the size of the hippocampus (the area of the brain responsible for language memory and learning) and forming new connections between neurons. It boosts the quantity of oxygen in your brain and reduces your chance of disorders like diabetes and cardiovascular disease, which can both lead to memory loss. According to the Centers for Disease Control and Prevention, adults should get at least two hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity each week.

5•Socialize

Is it feasible for your friends to help you get smarter? Many experts believe that getting out and socializing is the key to keeping your mind sharp, avoiding dementia and Alzheimer's disease, and improving mood and memory. According to a study published in the American Journal of Public Health, older women with large social networks had a decreased risk of dementia.

6•Use mnemonics

This technique employs tactics and ideas to help students learn and recall difficult-to-remember information. For example, "Every Good Boy Deserves Fudge" is a song that many of us were taught to remember the lines on the treble staff (E, G, B, D, F) in music; "My Very Excited Mother Just Served Us Nine Pies" is a song that many of us were taught to remember the order of the planets in music (Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune and Pluto).

7•Build a routine

Routines, while they might be boring at times, are incredibly efficient in helping memory. Keep everything in its proper location, such as putting your keys in the same area every time you walk in the door; making a daily to-do list (and check it multiple times throughout the day). Routine=Repetition=Memories

8•Group and relate

Make a link between the new information and what you already know if you're trying to recall anything new. To recall the names of new people you meet, connect their names to the names of people you already know. Consider breaking down a phone number into smaller chunks if you're learning it. Divide the phone number 8005678900 into three groups, for example (800, 567, 8900).

9•Sleep on it

As you sleep, the memories you make throughout the day are strengthened and preserved. According to experts backed by the National Institutes of Health, sleep is essential for learning both before and after you study. Sleeping aids in the preparation of the brain for learning and memory formation. Sleep assists in the preservation and cementing of memories in your brain once you've learnt something new.

10•Feed your brain

A diet rich in fruits, vegetables, whole grains, "good" fats (nuts, salmon, olive oil), and lean protein can aid memory improvement. Blueberries, wild salmon, walnuts, avocados, and beans are some of the best brain foods.

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