Updated: Mar 23, 2021
Having a good memory is dependent on the brain's health and vitality. Besides, studies indicate that the human mind can adapt and change, even during old age. This ability is called intelligence. Experts say that the brain can form new neural pathways and change existing connections In addition, the brain can adapt and react in ever-changing ways with the right stimulation. Here are some tips to show you how to maintain healthy memory.
Your brain needs a workout
As you grow to adulthood, your brain builds millions of neural pathways to process and recall information faster. These pathways help to solve familiar problems, and perform habitual tasks with minimum mental effort. If you use the same pathways, you are not giving your brain the proper stimulation to keep growing and developing.
Brain exercises should be challenging, like develop new skills or learn and memorize a difficult piece to play on the piano.
Get enough sleep
It is crucial for adults to get at least 7.5 hours of sleep; anything less will compromise memory and problem-solving abilities. In addition, your creativity, and critical thinking skills hampered.
Have a regular sleep schedule. Bedtime should be the same every night; likewise, getting up should also be the same each morning. Do not break the routine even during weekends or holidays.
To achieve this, you need to turn off the TV and keep away mobile phones, computers, or tablets to enjoy a good night's sleep. Also, you need to cut back on caffeine at night.
Did you know that having healthy relationships with family and friends is the ultimate brain booster? They are a healthy support system and are vital not just to your emotional health but also to your brain health. Research shows that people who have active social lives are less likely to experience rapid memory decline.
Chronic stress can destroy brain cells and damage the hippocampus, which is part of the brain where new memories develop, and old ones are retrieved.
Eat brain-boosting food
A diet based on whole grains, vegetables, fruits, lean protein, and healthy fat does have excellent health benefits. In addition, it can also improve memory and brain performance. Boost brainpower with these:
Omega-3 fatty acids found in fish like tuna, salmon, mackerel, trout, and sardines are excellent brain foods. Other brain boosting foods are walnuts, winter squash, broccoli, pumpkin seeds, soybean, kidney beans, and pinto beans. Fresh fruits and vegetables with antioxidants (colorful fruits and vegetables) have a powerful effect on the brain. A highly effective beverage is green tea.
On the other hand, avoid foods and beverages that can impair your brain's functioning and negatively affect your memory. This is especially true of alcohol.
Ensure early identification and treatment of health issues
There are illnesses and medications that may interfere with memory. It is important that you learn how to maintain healthy memory through self awareness.
Cardiovascular diseases and their risk factors (including high blood pressure and high cholesterol)
Medications (allergy medications, medicines to treat the common cold, sleep aids, antidepressants)
Never skip physical activities
While mental health is vital for brain health, physical exercise will keep your brain sharp and alert. Physical activities will increase oxygen in the brain. Oxygen will reduce the risks of medical conditions like heart diseases and diabetes that may lead to memory loss. Exercise will enhance the effects of brain chemicals and help reduce stress hormones.
Repeat the things you want to remember
Generally, repeating the same things regularly can contribute a lot to boosting memory maintenance. A good example is if you are preparing for an exam. If you read the same notes repeatedly, you will remember what you have read and give the exam's appropriate answers. The same applies to the names of people and places. You can mention them in a conversation, and this will help you remember better. However, do not repeat things too much within a short time to cram. You may forget them once the purpose of cramming is over. Filling the mind helps store information in the short-term memory, so you should put some space between the repeats.
Meditation comes with numerous health benefits, which include improving memory. According to research, meditation increases the grey matter in the brain. This grey matter contains most of the neuron cell bodies. This is the part of the brain that is responsible for memory and other functions. Meditating enhances the brain’s functioning, contributing to better memory maintenance. Unfortunately, grey matter declines as the person ages, and that is why the elderly have low memory and cognitive abilities. It will be helpful if we learn how to maintain healthy memory at an early age.
Make use of all your senses
Studies have shown that using all your senses in an activity can help boost memory. For instance, if you see an object associated with a specific odor, you will remember it even without the smell. This is one of tactics used by the blind to remember people, places, foods, and objects.
Apart from the smell, sounds, and voices also help in healthy memory maintenance. More specifically, if you hear a voice-over and over, you will be more likely to recognize it in the future. This is usually true regardless of the number of years that have passed.
Limit Brain Usage
Exercising your brain by solving puzzles and playing challenging games helps promote memory maintenance. On the other hand, overworking your brain can be harmful. For example, occupying your brain with less important things can take up the space. This space can otherwise be used to learn new things.
Something as trivial as trying to remember where you placed your car keys is uneventful. Perhaps you try to recall where you last saw the white kitchen towel. Both incidents can occupy your brain with no health benefits. To avoid this, take advantage of calendars, sticky notes, and diaries that can help you remember without straining your brain.
In addition, storing things in the same spot every day can also relieve your brain from too much thinking. It will create space for learning new and more significant challenges for health memory maintenance.
Finally, healthy memory maintenance is an integral part of healthy living. With these tips, you now know how to maintain healthy memory and boost your brain power for many years.
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