It’s never too early or too late to improve your memory. Though the effects of memory loss can be more apparent as you age, it can start as soon as your late 30s. Fortunately, there are a few proven ways to boost your memory.
10 Great Ways To Improve Your Memory
1. Keep Learning New Things
Studies show that keeping your mind active is an effective way to improve your memory. Most importantly, there are no restrictions on the kind of activities you can partake in. Whether it’s learning a new language, learning a new skill, or going back to school, your brain will get a well-needed workout.
2. Sleep Well
It’s been established that your body needs sleep to function well. Research shows that your brain needs a good night’s sleep to get rid of toxins, store memories properly, and categorize information. If you’re not sleeping well, you’re more likely to have problems with your memory, concentration, and cognitive abilities. Doctors recommend getting seven to eight hours of sleep so it helps to create a bedtime routine.
3. Manage Your Diet
The link between a healthy diet and the brain is complicated but research suggests that eating well supports brain health. Some of the foods that are good for your brain are green tea, fresh fruits, berries, and vegetables, as well as good sources of omega-3 fatty acids such as salmon, tuna, mackerel, sardines, flaxseed oil, spinach, broccoli, and pumpkin seeds.
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4. Try Memory Techniques
Certain techniques are designed to help you remember things well. Mnemonic devices like acronyms, information chunking, abbreviations, songs, or rhymes are a few of the tricks you can use. It can also be useful to associate new information with what you already know.
5. Be Social
According to research, your friends can be exactly what you need to keep your memory intact. However, many people lose contact with their friends over time. Whether it’s getting together with family or friends, it’s great to keep in touch with your social circle.
6. Get Some Exercise
Physical activity is a huge brain booster. If you choose the right exercise, you may even be able to turn it into a social activity. Going on a hike with friends or joining an exercise class are some good options.
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7. Manage Your Stress
Stress can take a toll on your body. When it affects your mind, you’re likely to have trouble concentrating and remembering things. If you’re in a persistently stressful situation, the memory issues can become permanent. While it’s recommended that you try to avoid stress, developing stress management techniques might be a better option for you. Some people find yoga and meditation helpful.
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8. Laugh Often
When they said “Laughter is the best medicine”, they weren’t kidding. Studies show that having a good laugh can alleviate stress and engage multiple parts of the brain.
9. Keep Active
This tip is most effective for those who have a lot of time on their hands. Being active in your community or finding ways to use your expertise can keep your brain engaged. This, in turn, can help your memory.
10. Manage Chronic Conditions
Certain illnesses can affect your memory. The list includes heart disease, high blood pressure, thyroid problems, and diabetes. Additionally, some of the medications that are prescribed for sleep disorders and depression can have a similar effect. It’s best to talk to your doctor about your options if this happens.
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What Black Americans Need To Know
According to the Alzheimer’s Association, about 21 percent of Black Americans over the age of 70 are living with dementia. Studies also show that Black people are twice as likely to be diagnosed with dementia than other ethnicities. Additionally, doctors are concerned about two things – those who have been diagnosed often don’t get the treatment they need and the number of people with dementia may be even higher than reported because 55 percent of Black Americans believe that memory loss is a natural part of aging.
While doctors aren’t sure why Black Americans are more prone to develop dementia, they encourage everyone to do what they can to remain healthy and improve their memory.
When To See A Doctor
It’s normal to forget things now and then, especially in stressful situations. However, if you’re regularly forgetting the names of people you know well, getting lost in places you frequent, and asking for information you used to know, it’s cause for worry. People who are dealing with significant memory loss may also become confused easily, have trouble following instructions, and stop taking care of their hygiene. These are all signs you need to see your doctor.
Contrary to popular opinion, memory loss isn’t an inescapable part of aging. There are multiple ways to keep your memory intact regardless of your age. If you’re having trouble remembering things regularly, you should talk to your doctor about being assessed.
