Written by Stephanie James

You might start
forgetting things as you grow older. It can be very frustrating because it
reduces your level of productivity during the day. Fortunately, it is possible
to change your situation.

With the brain’s neural
plasticity and synaptic pruning, you may strengthen the necessary neural
connections. This means that you can improve your cognitive skills and memory even
as you
age.

Below are natural and
simple ways that you can use to do it.

Practice Mindfulness Meditation

Meditation comes with
extensive benefits that include enhancing one’s memory. Whenever you meditate, your brain’s cerebral cortex thickens because blood flow to
the region increases. Consequently, it improves your learning and concentration
abilities; enabling you to remember important things more often.

For starters, here are
some meditation tips that can help you get better at it:

  • Create time to meditate
  • Find a calm meditation space
  • Close your eyes and detach from
    your thoughts
  • Make it a routine

Make Time for Exercise

Physical activities are
essential not only for maintaining a healthy body weight but also for your
mental health. Exercising increases the amount of oxygen in your brain and
strengthens the effects of useful brain chemicals like acetylcholine. It also
facilitates neuroplasticity. Therefore, heading to the gym more often or
jogging in the morning can help to improve your memory.

The following are some
efficient ways to make sure that you don’t skip your physical exercise:

  • Always drink water to stay
    hydrated
  • Exercise whenever you feel ready
  • Look for an exercising partner or
    trainer
  • Set your fitness goals

Cut Back on Alcohol

Minimizing the amount of
alcohol that you drink can improve your memory. Research shows that drinking a
lot of it comes with neurotoxic effects on your brain. It might even destroy the
hippocampus; the brain’s part that is involved in learning and creating new
memories. Therefore, refrain from excessive alcohol consumption to maintain a
healthy brain and prevent forgetfulness.

Are you looking for ways
to avoid going to your favorite bar every day? Here are some basics:

  • Keep yourself busy whenever the
    urge to drink kicks in
  • Stop keeping alcohol in your
    room/house
  • Avoid friends who encourage you to
    drink
  • Set a limit on the amount of
    alcohol you consume weekly

Get on a Regular Sleep Schedule

Getting adequate sleep is
also a practical tip for improving
your memory. It allows for memory consolidation. Hence, your short-term
memories become stronger, and you can remember them for long. People who don’t
sleep well have poor memories. To avoid being one of them, you can:

  • Try to have consistent sleeping
    and waking times
  • Avoid consuming a lot of caffeine
    especially later in the day
  • Stop having long daytime naps
  • Refrain from eating late at night
  • Shower before you sleep

Eat More Fruit; Berries are Highly Recommended

According to a study done
by Harvard researchers, eating blueberries and strawberries prevents memory loss that comes with aging. A blueberry is
rich in flavonoids which strengthen your brain pathways. They have even been
recommended for people living with Alzheimer’s disease and those who want to
lower their risk of dementia.

Be Mindful of the Level of Sugar Intake

Poor memory has been
associated with taking a lot of sugary foods. Eating a lot of sugar is known to worsen conditions like
dementia and Alzheimer’s disease. This is because it reduces your brain volume;
lowering your capability to store short-term memories. To boost your memory,
avoid taking foods and drinks with a great deal of sugar.

Regardless of your age, it’s
always a good idea to get ahead of memory loss and work on ways to improve it!
Don’t remember what you had for breakfast yesterday? The tips that we have
provided above can help your memory improve and ultimately improve multiple
areas of your life. 

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