Improve your memory with five simple tips
Whether you're working or studying for a math test, your memory helps you access short-term and long-term information and process the world around you.
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Whether you're buying ingredients for your grandmother's famous lasagna recipe or studying for a math test, your memory helps you access short-term and long-term information and process the world around you.
We could all use a little extra mental strength to help us remember important things, is it? Fortunately for us, it turns out that there are several natural remedies that can help maintain the health of our brain and improve our memory:
1. Eat for your brain
A good and balanced diet is essential for a good memory. It is important to have a proper supply of glucose, which is crucial for circulation in the brain. It is recommended that you eat foods rich in omega-3 unsaturated fatty acids, vitamins C, A, E, and D, and minerals and fiber.
The most ideal foods are fish, onions, dark vegetables, and berries. It is recommended to avoid excessive food intake with a high content of refined sugar, as well as to reduce alcohol intake.
2. Try omega-3 supplements
Omega-3 fatty acids are vital for overall cognitive function and memory improvement, especially EPA and DHA, which are omega-3 fatty acids found primarily in fish and algae.
Consumption of adequate amounts of omega-3 has been shown to help cognitive health, and it has been shown that especially DHA (with or without EPA) improves working memory, strengthens general neuroprotection, increases blood flow to the brain, and much more.
3. Be active and exercise
Exercise is a medicine for the body and the brain. Studies have shown that cardio exercises increase white and gray mass in the brain. Gray matter is responsible for most of the processes that take place in the brain, while white matter is more involved in communication within the brain and between the brain and the spinal cord, all of which is important for memory function.
Physical activity increases the brain's supply of oxygen and reduces the risk of diseases that can lead to memory loss, such as diabetes and cardiovascular disease. Exercises that require greater motor skills can help you the most, and walking or running in nature will be enough.
Through various memory training exercises, we will effectively maintain mental flexibility and make it easier to remember the information we have learned. Examples of exercises can be solving crossword puzzles, quoting words related to a particular word, entering missing letters, etc.
4. Relaxation with meditation or yoga
Meditation and yoga have been inevitable tools for peace and relaxation in recent years. Meditation has been shown to prolong longevity and improve overall brain function. In addition, it increases the gray matter in the brain and helps improve memory and learning.
5. Don’t forget the sleep
Getting enough sleep is key to learning and maintaining a good memory. When we sleep, our creativity and concentration increase, which is very important for feeding data into our memory. It is advisable to adhere to a sleep schedule where we get up and go to bed at the same time every day, even on weekends and holidays.