You can improve your memory by two simple actions: 1) by recovering your brain condition, and 2) using memory abilities. These are simpler to do than you could think, still, you have to do the effort.

If you’re looking to preserve and improve our memory, here are 12 advice for you to achieve it.

 

Neotenic Rules

Memory works as an archiver. For that reason, if it uses neotenic rules, the process of finding what’s looking for will be easier. So, using comfortable associations with concepts you want to learn, has been a good strategy for the memory to recover quickly what it has learned.

For instance, associating numbers with words that rhyme is the most basic example (one-once; two-you; three-tree, etc.). Moreover, according to Neuron magazine, these type of trick make several brain zones different to the hippocampus, put into operation. For example, perirhinal cortex that’s in charge of visual recognition will enhance.

 

Drink Caffeine Wisely

Beverages with caffeine upgrade mood, memory, productivity, and focus. In addition, these old-fashioned brews are full of flavonoids, antioxidants, and other helpful composites that promote and protect your brain and upsurge mental energy.

Read more about caffeine here

Open and Close your Hands

Researchers proved that closing your right hand for 90 seconds helps memory formation progress. In contrast, closing your left hand helps to recover stocked information in your memory.

 

Quit Smoking

It’s easy to say it than taking action, certainly. But, if you need extra motivation, know that smokers have a bigger grade of age-related memory deficiency and other memory complications than nonsmokers.

Individuals who smoke more than two cartons of cigs a day at midlife have a higher risk of getting dementia in old age contrasted with nonsmokers. However, persons who discontinue smoking by midlife and individuals who smoke fewer than half a carton daily have a comparable risk of dementia as those who have not ever smoked.

 

Brain Training Games

15 minutes practicing of brain training games every day, betters memory performance at work, executive functions, and processing speed, according to a study of Plos One magazine.

 

Sleep Well

Individuals who don’t sleep well at night are likely to be more inattentive than those who sleep peacefully. Besides, a good night’s sleep is important for strengthening memories. In addition, the most usual motive for deprived sleep is insomnia—trouble falling asleep or remaining asleep.

Unfortunately, several medicines used to care for insomnia can prejudice memory and general brain performance too. Consequently, that’s why it’s best to try recovering your sleep practices first and try to medication just if those actions don’t help.

At last, if you do require sleep aids, use the minimum dose for the shortest period needed to get your sleep back on track.

 

Exercise

Just like standard exercise shapes bigger muscles and a fiercer heart, it increases brain volume as well.

In addition, exercise increases heights of brain-derived neurotrophic factor (BDNF), a protein that promotes the realization of new brain cells and new neural networks

When you exercise, especially whe you do it outdoors, your vitality, preassure, self-esteem, and enthusiasm increase. On the other side, your depression, fatigue, stress, and tension will low. Your memory performance enhances by 20% after spending an hour communicating with nature.

 

Meditate

It’s been proved that a 2 weeks training with a technic known as “mindfulness”, it’s possible to better reading comprehension, memory capability at work and concentration. For this reason, meditation is a powerful technic to boost memory.

In addition, a 20 minutes session of yoga has proved to ha an important, instant impact on working memory and attention.

 

Evade Trans Fats

Heart diseases, diabetes, stroke, cancer, obesity, and many other diseases are associated with trans fats intake. For instance, they harm the brain in different ways, promoting free radical damage, inflammation, compromising of cell membrane integrity. Also, they can inhibit chains of omega-3 fatty acids production. Read more about Fats here.

 

Moderate Alcohol Intakes

Drinking plentiful alcohol intensifies the chance for memory loss and dementia. Consequently, individuals with alcoholism have trouble achieving short-term memory duties, like memorizing lists.

Another kind of memory loss related to alcohol consumption is termed Korsakoff’s syndrome. As a result, in this disorder, long-term vitamin B1 lack linked to the toxic consequences of alcohol on the brain can generate unexpected and intense amnesia. Besides, in a few cases this memory loss is long-lasting, but if discovered promptly, can be retreated to some degree.

 

Close your Eyes

It looks like a simple act but is very effective. Researchers from the Surrey University of UK concluded that most individuals can remember even with 23% more efficiency (remember details with more precision) with eyes closed than open.

 

Manage your Stress.

The persistent tapping of regular stresses like limit pressures or minor disputes can surely distract you and affect your capability to concentrate and recall. However, the bigger trouble is a constant intuit of excessive anxiety—that can lead to memory damage. If you don’t have a plan in place for handling your stress, caring your memory is one purpose to get one. For instance, meditation, deep breathing, yoga, and a “mindful” method of living can all help.

 

Evade Sugars

Eating refined sugars is linked to learning disorders, depression, and memory formation. Consequently, High blood sugar levels tend to decrease hippocampus activity, Which is the brain part principally associated with memory.

In addition, sugar and its excesses are linked to mood instability, span attention, and short-term memory affection. Besides, it’s highly suspected to be a root of Alzheimer’s, also known as diabetes of the brain by experts. Read more about sugar effects here.

To accomplish this, you should read the nutritional labels of the products you usually eat and start removing those with the most added sugar. To know how to read nutritional labels of products click here.

 

Keep on Learning

The best exercise for your brain is studying and learning in the process. For this reason, you should always remain reading some articles, newspaper, researches, magazines, or other you like that bring new information to your brain to process.

Besides, when you stop learning, there some parts in your brain that begin to degenerate and unused neural networks start to fade away.

Fortunately, in recent times there’s too much information on your hand thanks to the internet, so, you must use it and use it well.

 

Protect your Brain From Injury.

Head distress is the main cause of memory loss and raises the risk of acquiring dementia. For this reason, you should always use the fitting equipment throughout high-speed actions and interaction sports. Also, you must wear seat belts when going on motor vehicles.

Car accidents are by far the most usual cause of brain damage, so, wearing seat belts significantly decreases the odds of serious head harm. Besides, you should wear a head covering when riding on a motorcycle, bicycling, skiing, and in-line skating.