Memory plays an integral role in our lives, both in a short and a long period. If you are wondering how to improve memory, then here I am telling you that there are natural and effective ways to do this.
Regardless of what you may think, it is certainly possible to improve the ability to remember information. Just you have to know the right ways to do it.
Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.
We live in a world of non-stop, 24/7 information. It is like a waterfall which is putting news, figures, facts and figures in our conscious mind endlessly.
Unfortunately, our brains are not designed to absorb this overwhelming information. It is no surprise that most people struggle to remember information and remember things.
Even if you think you have a good memory and are comfortable with multi-tasking, you will also be aware that your brain can have so much information at a time. Research shows that the more information and deflections you receive, the harder it is to transfer information to your long-term memory.
Fortunately, meditation can help.
Even if you meditate for only 10 minutes per day, you will boost your ability to concentrate, which, in turn, will make it easier for you to remember important facts.
While any amount of meditation will do something to help your memory, one study noted that “8 but not 4 weeks of brief, daily meditation enhanced the state of negative mood and increased attention, memory of work, and recognition.” Reduced scores of memory as well as state anxiety. “.
So, if you are looking for the most benefits, try with meditation practice for at least 8 weeks.
However, meditation is not just closing your eyes and sitting in a lotus position. Some people just like to walk less in nature. It clears and calms their minds, and still gives their meditation an all-important boost.
2. Get plenty of sleep
If you are sleep deprived or not getting good sleep, then chances are you are not able to remember well. This is because sleep and memory are intimately connected.
If you have a busy life and are not getting enough sleep on your own regularly, it will negatively affect your cognitive abilities, including your memory.
If you want to learn how to improve memory, how much sleep should you get?
By the way, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within a few days, you will see a tangible improvement in your ability to remember and remember things.
Maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your long and short term memory, Then it is important that you try to get at least the recommended amount of sleep every night.
To improve your sleep cycle naturally, try these three things:
- Sleeps a certain (preferably before 10 o’clock)
- Don’t eat too late
- Make sure your bedroom is as dark as possible
Sleep is a precious activity. It revitalizes your body, clears your mind, and helps in the storage and retrieval of information.
However, I am not sleepy now because I want to tell you about another great way to increase memory.
3. Challenge your brain
When was the last time you challenged your brain?
I do not mean to be challenged in the sense of eating more or sleeping less. I’m talking about enhancing your mental abilities through things like crossword puzzles, sudoku and memory games.
To expand your memory bank, and speed up your recall, you need to constantly challenge your brain.
Feedback from Lifehack readers such as myself suggests that the brain training app is a super-effective way to do this. Used regularly, these apps can increase your attention, attention span, problem solving ability and memory.
There are hundreds of these apps available (most of them for free), but I recommend getting started with one of the big three:
- Peak (Android / iOS, free, 10 million + downloads)
- Lumosity (Android / iOS, free, 10 million + downloads)
- Elevate (Android / iOS, free, 5 million + downloads)
If you normally spend a part of your week playing computer games, then why not let some of them live while focusing your attention on increasing your brain power, rather than shoot and kill your enemies!
Challenging your brain will strengthen your nervous pathways and increase your mental capacity. But don’t just take my word for it; Try one of the apps above and see the positive benefits for yourself.
4. Take more breaks
When I think of my days as a budding entrepreneur, I distinctly remember working all hours under the sun – and many even under the moon!
At the time, I believed that breaks were for the weak, and to become rich and successful, I needed to shed blood, sweat and tears.
However, if you want to know how to improve memory, then taking a break regularly is the best way to keep yourself productive, creative and alive for opportunities. It is also the best way to learn new information.
Usually, when studying a lot of new information, most people will spend hours reading it trying to learn and memorize the material as quickly as possible. Unfortunately, he has overlooked something.
A 2011 study at the University of Illinois concluded that “the brain is designed to detect and react to change … and prolonged attention to a single task actually impedes performance”.
It is based on something called “vigilance reduction”. It can be applied to many things. For example, we often do not touch the feeling of clothing with our body because our brain becomes addicted to sensations. However, if you change clothes, you will be likely to notice differences in texture and temperature for a few minutes.
When you take a break from remembering information, it increases your focus and energy, thereby increasing focus overall.
It is similar to physical exercise. You will not attempt vigorous training for four consecutive hours. Instead, you take regular breaks to give your lungs, heart and muscles enough time to recover. Failing to do so will cause muscle cramps and redundancy.
Basically, make sure that you take regular breaks while learning new information. I recommend taking a break of at least 10 minutes every hour. (You may also want to look at the Pomodoro method.)
5. Learn a new skill
I like this quote a lot, because it is 100% true, but often overlooked:
“The mind never stops learning.” -Leonardo da Vinci
From my experience helping to develop the careers of dozens of Lifehack employees, I can certainly say that the mind is stimulated by participating in meaningful and purposeful activities. It also reduces stress and enhances health and health.
Let me give you an example of this:
Imagine that you work for a global financial institution in one of their call centers. You make more than 100 calls a day, many of them complaints. When you started a job a few months ago, you were excited to work for full-time employment and a household name.
Unfortunately, your initial enthusiasm quickly turned into despair.
The endless complaint calls started taking their toll on you. And the supervisors annoyed you a lot, because they were very interested in micro-management rather than making you work in your own way.
Now, in the story above, the ending may be that you were with a job you did not like and lived a dull and frustrated working life for years and years. However, there is an alternative ending: You channeled your dissatisfaction into learning a new skill (computer coding).
It took you a year or two to gain momentum, but it allowed you to successfully upgrade your career, and the ongoing education made the call center job more robust.
Clearly, learning new skills gives you motivation, focus and something to aim for. Your brain loves learning, and you should always tap on it to get new information. When learning becomes a habit, you will find your ability to remember and remember things easily.
If you want to learn something new every day, then check out this article.
6. Start working
If you are not already working regularly, here is another reason to do so:
Exercising for 20-30 minutes three times a week will improve your long-term memory.
Increase in regular physical activity Blood flows throughout your body and supplies extra oxygen and nutrients to the brain. A well-informed brain is a well-organized brain!
Even if you don’t have much time, research has shown that a 60-second daily burst of high-intensity exercise provides many benefits of a longer exercise routine.
Interested in starting?
Here are five different ways that will help you work:
- Join the taboo center
- Join a sports team
- Buy a bike
- Go hiking
- Dance to your favorite music
7. Eat healthy food
I am sure you have heard the expression: “You are what you eat.”
The same applies to your brain.
The food you eat helps determine your brain’s ability to store and remember information. A bad diet (think junk food + soda) hurts not only your physical health, but also your mental health.
Luckily, there are many foods that are particularly good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But fruits, vegetables or foods high in antioxidants will have positive effects on your brain and memory. Here are some ideas: 15 brain foods that will boost your brain power
Conversely, highly processed foods and sugar-laden people negatively impact your memory. This is due to providing insufficient nutrients to their brain, which can easily lead to mental fatigue.
If you want to improve your mental health, then consume and consume them in plenty for brain health:
- turmeric – Helps to develop new cells of the brain
- Broccoli – Prevents brain damage
- Mad – improve memory
- Green tea – Enhances brain performance, memory and attention
- fish oil – Fish oil supplements can increase your brain power
Here are more brain food options that improve memory!
Also remember that your brain is about 75% water, so dehydration can have a huge impact on how your brain works. If you really want to improve memory, stay hydrated!
I sincerely hope that these seven memory boosting methods that I have covered in this article will be useful for you.
You do not need to implement them all, but you can try those that appeal to you.
But, if you are serious about dramatically improving your memory and avoiding cognitive decline, start now by adopting one or more methods.
More on how to improve memory
Featured photo credit: Eric Ward via unsplash.com