As you age, certain physiological changes affect different normal brain functions. It may take you longer to learn and remember information, and you will find that you are not as quick as you used to be.
When you often experience difficulties recalling information, you may think this is a sign of memory loss.
However, if the information you are trying to recall comes to mind after a few minutes and these experiences do not prevent you from performing your daily tasks and roles, it is safe to say that you are only going through a slowing down of your mental processes.
It means that you won’t have to worry about memory loss.
However, it does not mean you can do nothing about your forgetfulness. If you feel it is hindering you from being more productive and performing better, take steps to improve your memory.
Ways to Enhance Your Memory
There are different ways to improve your memory and avoid being forgetful at any age. You can try the following:
1.) Undergo neurofeedback training.
If you are looking for therapy that takes place inside a clinical or formal setting, you can opt for neurofeedback, which is one of the best professional memory training programs.
Under neurofeedback brain training, a specialist will discuss with you your goals and your memory problems. They will then conduct an in-depth assessment of your mind’s strengths and weaknesses.
Based on their evaluation, you will be given a customized training program to improve the underlying imbalances that cause you to be forgetful.
Although the training sessions take place inside a clinic or center, they are pleasant and enjoyable. You simply have to watch videos, TV shows, or movies of your choice on a comfy couch.
While watching, non-invasive sensors placed on your scalp will measure your brainwaves. These attachments enable your therapist to gain feedback from your brain in real time.
Whenever the sensors indicate your brain is promoting healthy activity, you will be rewarded in the form of improved audio and video quality.
After a number of sessions, your brain will remember this new, healthier mental activity and make it a habit. As a result, you will forget less and pay attention and remember better.
If you are interested in this treatment, choose a specialist qualified in neurofeedback training to ensure you experience its health benefits.
2.) Engage in physical activity daily.
Exercising regularly allows you to experience plenty of physical, emotional, and mental benefits, which include improving your memory.
Regular workouts are actually beneficial for the brain and can help improve the memory of people of all ages.
When you engage in any physical activity, you increase blood flow to your entire body, which includes your brain. This can help you keep your memory sharp.
Research has also shown that exercising regularly can boost the secretion of neuroprotective proteins. Additionally, it can improve the growth and development of neurons.
All these can lead to improved brain health and memory.
Also, according to one study, those in middle age can reduce the risk of dementia in the future by engaging in physical activities daily.
To experience these benefits, engage in moderate aerobic activity, such as brisk walking and gardening, for at least 150 minutes per week. If you prefer something, such as jogging and swimming, perform them for at least 75 minutes weekly.
Ensure you spread these activities and frequencies throughout the week.
3.) Exercise your brain.
Aside from physical activities, mentally stimulating exercises can also help keep your brain in excellent shape and keep forgetfulness at bay.
Stimulating the mind can help improve your memory since they enhance connections between cells in the brain that support recall.
Below are some ways you can give your brain a great mental workout:
- Doing crossword puzzles and playing other brain games, such as word recall games, Scrabble, and Boggle
- Playing bridge or chess
- Taking alternative routes when driving and walking
- Learning to play a musical instrument
- Playing brain-training games and apps on mobile devices
- Joining a book club
- Volunteering for a project that involves a skill you don’t usually use at work
For young children and teens, encouraging them to play traditional and digital brain games and join educational camps can give them the mental stimulation they need for memory improvement.
4.) Get quality sleep nightly.
Studies show that adults need between seven and nine hours of sleep for adequate rest and to be fully functional the next day.
Sleeping less than seven hours every night causes sleep deprivation, which can lead to memory, problem-solving, and creative thinking issues.
Another study suggests that adequate sleep is crucial for memory consolidation, especially since essential memory-enhancing activities happen during the deepest stages of sleep.
If you have difficulties dozing off, start setting a regular sleep schedule. This means going to bed at the same time every night and waking at the same time each morning. Stick to your routine, even on weekends and holidays.
Also, try reducing your intake of coffee and caffeinated beverages, especially late in the afternoon.
5.) Follow a healthy diet.
A diet rich in unhealthy fats and other foods can have negative effects on your memory and other mental abilities.
If you want to boost your memory, eat less added sugar and refined carbs. Instead, consume more fresh vegetables, fruits, whole grains, and lean proteins to keep cognitive decline at bay.
Some of the best foods that can improve your memory and other cognitive functions include:
- Green leafy vegetables
- Nuts and seeds
- Salmon, tuna, and other fatty fish rich in omega-3 fatty acids
- Lean poultry
Also, ensure you stay hydrated all day. Since the brain is mostly water, drinking plenty of it helps you maintain proper memory function and improve your concentration and cognition.
Studies suggest that having close relationships, meaningful friendships, and a strong support system are vital to both emotional and mental health.
Because of this reason, always make time for your family and friends.
Spend the weekend with your family at home or doing activities with your children. See your friends regularly as well; watch a movie or play, or simply have coffee with them.
Keep in mind that humans are social beings. As such, a life full of friends and fun comes with plenty of health benefits, especially mental and emotional ones.
With these tips, you can keep memory loss at bay and maintain a sharp memory regardless of your age.
Hi, I’m the Founder and Developer of Paramedics World, a blog truly devoted to Paramedics. I am a Medical Lab Tech, a Web Developer and Bibliophiliac. My greatest hobby is to teach and motivate other peoples to do whatever they wanna do in life.