Eat Your Way To Great Health & Longevity: Free eBook Reveals 101 Of The Best Superfoods To Incorporate Into Your Diet, Along With Their Amazing Health Benefits. Click/Tap Here To Download Now... >>
It’s perfectly normal to have the occasional day of forgetfulness, but sometimes it seems that we have trouble remember everything from names to where we put the car keys.
If you’re tired of racking your brain trying to remember appointments or anniversaries, there are a few simple things you can to do improve your brain power:
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1. Reduce Stress
It’s been shown that hormones released in the body when stressed can have an adverse effect on how well the brain functions. Cortisol is one of those hormones, and it’s known to interfere with neurotransmitter function.
Try a daily meditation or yoga session to get stress under control.
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2. Drink Your Milk
In a study involving 972 people, it was found that those who consumed milk at least 5 times a week did markedly better on tests of concentration and memory when compared to those who rarely consumed dairy.
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3. Write It Down
One practical way of improving your memory is to write things down when you want to remember them. It literally exercises your memory by creating an oxygenated blood flow to the part of the brain associated with remembering things.
Keeping a journal and writing about things that happen each day helps create a better capacity for remembering.
4. Boost Your Physical Activity
Every time you exercise, your blood flows faster carrying more oxygen to your body; that includes your brain. That extra oxygen helps wake you up and can boost brainpower.
It’s recommended that healthy adults get 150 minutes of moderate aerobic exercise (a brisk walk, for example) over the course of each week. Alternatively, aim for 75 minutes of intense aerobic exercise, like jogging.
If you can’t fit 30 minutes of exercise into your day, try breaking it down into smaller 10 minute breaks.
5. Socialize Regularly
Stress and depression are known to adversely affect the memory, but social interactions help alleviate both conditions. Especially if you live alone, you should make the effort to spend time with friends and family. And if someone invites you to a party – go!
6. Get More Sleep
If you are really serious about improving your memory, make sure you’re getting sufficient sleep.
The Journal of Clinical Sleep Medicine published a study where subjects were given a series of memory tasks. Some were then instructed to nap, while others stayed awake. Those who took a nap were able to recall more about their tasks than those who stayed awake.
7. Stand Up
Every 15 minutes, you should get up and walk around the office. As mentioned above, an oxygenated brain works better. But when you spend long periods sitting down, your body becomes more dormant, which can cause lapses of concentration.
So stand up and move around – whatever it takes to keep that blood moving!
Did you know that there is a World Championship of Memory? It’s true! And many of those champions use visualization to help them do amazing feats like memorize the order of a deck of shuffled cards.
Visualization works by attaching a memorable feature to an item, and then allowing that feature to help you recall the item. For example, if you meet a woman named Rose, you may notice she has a large nose. Visualize a large nose smelling a beautiful red rose, and the next time you see her, you’ll be much more likely to remember her name when you see her nose!
9. Eat Your Fruits And Veggies
A study from Harvard showed that eating blueberries and strawberries can slow down mental decline in women, when compared to women who didn’t eat berries regularly.
It’s also been noted that people who eat more veggies – especially green leafy vegetables – retain more of their memory as they grow older. Other memory boosting vegetables include beets, celery, and cabbage; all high in nitrates which are shown to improve blood flow, getting more oxygen to the brain.
10. Squeeze Your Right Fist
Clenching your right fist while learning something can actually help you to remember. When you wish to recall the information later, clench your left fist.
A study showed that people who clenched the right fist while learning and the left while remembering were able to recall better than groups who squeezed the opposite fist or did not clench a fist at all.
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