How often do you open up your fridge and forget what it was that you wanted to snack on? What about going to the grocery store and not remembering what it was that you needed to restock on? These instances can occur daily and are telltale signs that we need to work on improving our memory functions. To uncover some simple ways you can improve your memory, keep reading.
Feed Your Mind with the Right Fuel
Adopting a ‘Mediterranean Diet’ has been reported to be one of the most effective ways you can increase your memory and cognitive levels. The Mediterranean Diet is primarily based upon meals that are rich in fruits, vegetables, wholegrains, olive oil, beans, nuts, legumes, herbs and spices. There is also a moderate emphasis on including seafood with your meals, and with even lesser consumption levels, poultry and meats. A 2005 study tracked the progress of more than a thousand seniors for 8 years and found that adopting a Mediterranean diet reduced their risk of Alzheimer’s by 53 per cent! Try implementing the Mediterraneans diet into your lifestyle and see whether you can feel any difference with your attention and memory levels. If anything, you’ll be surprised by how many delicious and creative meals you can come up with, based on Mediterranean culinary styles of cooking.
Keep Your Hydration Levels High
Water accounts for 50 to 60 percent of your total body mass. Your brain is made up of 73 percent water. In order to keep your brain happy and functioning at its best, you must ensure that it is well hydrated. Scientific research conducted in Britain found that if you drink plenty of water, you’ll be able to boost your short-term memory. The study of 101 undergraduate students concluded that if you are even mildly dehydrated, your attention, psychomotor and memory levels will be negatively affected in comparison to someone who is actually hydrated. The study also noted that there is a strong connection between mood, memory and hydration. If you are dehydrated, your mood levels will be reduced, leading to a decrease in memory function. The next time you have an exam, or have an important pitch, make sure that you bring a water bottle incase you forget something!
Make Sure You’re Getting Enough Sleep
Most studies claim that between 7 to 9 hours of sleep a night is healthy for most adults. In Pixar’s ‘Inside Out’, the main character Riley is able to formulate and process her memories only once she goes to sleep and enters her mind’s ‘Dream Production’ studio. In a similar fashion, we are able to organise and store our memories, only once we enter REM sleep. Vast theories support the notion that we are able to remember things from the past because we attach an emotional narrative to certain memories; this ‘storing and filing’ of memories happens inside our brains while we are asleep, much like what happens in the analogy cleverly shown in ‘Inside Out’. In order for us to be able to accurately recall what happens in our daily lives, or remember things for the future, it is vital that we make sure that we are recharging our minds with adequate sleep.
Challenge Your Mind with Brain-Training Exercises
A fun and creative way to enhance your memory is to exercise your cognitive skills through brain-training exercise. While most people will think of sudoku and crossword puzzles, there are other things you can do; escape rooms, learn a new language, or even travel. One research study found that completing cognitive exercises (such as a crossword) for 15 minutes, at least 5 days a week, can greatly improve your short-term memory, speed of processing and problem solving capabilities. If you ever find that you have an extra 15 minutes, try and spend it by completing a puzzle. There are tons of free puzzle games available on mobile devices, so you have no excuse! If you’re wanted a more interactive and social way to challenge your mind, I definitely recommend trying to complete an escape room with your friends or family. You’ll be able to make brand-new memories that you’ll be able to cherish, share, and bring into the future.
In practicing the above activities, you will be able to strengthen your brain’s neuroplasticity, and in turn, improve your mind’s memory function in no time!
