Everyone knows that to stay in shape, you need a minimum of physical activity.
Our body needs challenges to perform.
Why shouldn’t memory be the same?
Our mental qualities like problem-solving, memory, or attention change over time and do not necessarily improve.
Regular brain training can help you increase your abilities and fight cognitive decline.
We will therefore discuss simple tips, foods to favor, and supplements to consider to take care of your memory on a daily basis.
- 1 Break the routine
- 2 Change your ways
- 3 Practice observation
- 4 Use your left hand!
- 5 Make lists
- 6 Read aloud
- 7 Write!
- 8 Tell stories
- 9 Solve problems
- 10 Step away from technology
- 11 Change your perception
- 12 Foods to eat for concentration
- 13 Supplements for memory
- 14 How to improve your memory?
Break the routine
Routine is actually the structure of your life.
But some documented studies show that brain activity decreases when tasks become automatic.
Introducing new activities or a new organization significantly increases brain activity in several areas of the cortex.
So breaking your routine is an easy way to improve your mental abilities.
Try to get up earlier to do new activities in the morning.
Consider practicing a sport or setting up a meditation session.
Or even just reverse the order of tasks throughout the day.
Change your organization and your brain will be forced to think differently.
Change your ways
The paths you take to work, school, or home are recorded in your memory.
You don’t even have to think about it to get where you want.
But this facility does not feed your neurons.
Instead of always taking the same path, take a detour.
If the highway is usual, take the road from time to time.
You can also open your car windows and have fun identifying sounds and smells.
The hippocampus is very involved in the construction of memories and the creation of mental maps.
It proceeds by the association of sensory information such as sounds, smells, images.
Have you ever noticed how easy it is to forget the details?
Your brain chooses to ignore information it deems unnecessary.
What was the color of the dress of the saleswoman in this shop?
What did your work colleague say to you last week?
What is the name of that actor you loved in that wonderful movie last night?
For sure you don’t remember.
But you might get there if you were careful.
You can set up a kind of observation game to increase your attention and memory.
Choose a detail of your choice to note and observe it everywhere around you.
Look at the color of a garment, eye color…
Whether you’re watching TV or walking down the street, remember to observe.
You give your brain a stimulus, make it work while strengthening it.
Use your left hand!
If you’re right-handed of course.
Otherwise, use your right hand!
Which hand do you prefer for holding your phone, using a spoon, opening a door, or even writing?
Of course, you always use the same hand unless you are ambidextrous.
But such habits cause your brain to be on autopilot and not think about anything.
This lack of awareness doesn’t help your brain.
Reverse everything, use opposite hands.
You will quickly realize that it takes a lot more concentration to do simple things.
By practicing this easy exercise every day, you will gain coordination, improve your learning ability and train your thinking.
Lists are very useful, especially when you tend to forget everything.
They remind you of exactly what you absolutely must not omit.
Avoiding them is therefore an effective way to increase your memory!
Make your usual lists, don’t hesitate, but instead of keeping them close by, try to memorize them.
So when the time comes, you’ll know if you remember what you wrote.
You have prepared your shopping list?
Reread it several times before leaving.
Take it with you but don’t look at it until you’ve finished shopping.
Practice this exercise several times in a row and you will see your memory improve very quickly.
Reading is a great exercise for the brain, but did you know that reading a story activates various brain circuits?
Some image studies have shown that three distinct regions of the brain activate when a person reads silently, reads aloud, or listens to a story.
Reading aloud, listening to an audiobook, or listening to someone reading an article, keeps your imagination alive in a different way and brings new stimulation to the brain.
Computers make us type more than we write now.
But writing can burn information into the brain faster.
And writing can be especially interesting when you need to learn something.
The brain filter system – the reticular activating system – takes note of essential information and increases your concentration.
Writing with a pen triggers this filter and makes you more attentive.
No, that doesn’t mean lying.
These stories should be related to your memories, a lived experience, or a heard fact.
Every morning, think of a story you would like to tell those around you.
You have to make it lively and exciting.
These little anecdotes will help your social relationships while actively training your memory.
Think of an imaginary problem.
For example, you are a business owner.
You are the head of a restaurant that is overwhelmed at lunchtime.
But a fast-food restaurant is going to open just down the street.
What to do not to lose your customers?
Be creative and imagine problems you’ve never encountered.
You only have $20 to spend on groceries for this week.
What are you going to buy to ensure each meal is balanced?
Solving problems mentally is a creative way to create new connections in the brain and improve its functioning.
Step away from technology
Everything tech makes our lives easier.
But to increase your brain capacity, you need to exercise your brain.
So you need to eliminate all those technological aids.
Instead of rushing to a calculating machine, try to solve a simple calculation on your own.
Try to memorize your friend’s phone numbers.
This method will help your memory and may even save you if you lose your smartphone.
In your car, turn off the GPS and find your route on a map.
This will refine your sense of direction.
Change your perception
Our brain is accustomed to separating right from wrong when it comes to our environment.
When we observe things, the left hemisphere of the brain imprints meaning, shape, location.
When everything is disoriented, the right hemisphere reacts and works on a new interpretation.
To activate the brain, turn objects over and observe them.
You can use anything, a photo, a clock, a bottle label.
This may seem strange to you, but this is an easy way to train your brain by jostling it.
Foods to eat for concentration
We don’t imagine that what we eat can also affect mood, brain energy, memory, or even our ability to apprehend stress or problems.
We must therefore think about nourishing our brain in a suitable way to improve its functioning.
Vegetables are an excellent source of carbohydrates mixed with fiber that slows absorption and brings glucose to the brain without the slightest risk of a blood sugar spike.
They are also very high in vitamin B so valuable for brain function.
Broccoli is already a superfood, but it is also one of the best for nourishing the brain and increasing memory.
It is rich in vitamins B, C, K, calcium, iron, fiber, and the potassium it contains strengthens the nervous system.
All these nutrients protect against free radicals, and maintain optimal blood circulation while filtering heavy metals that can damage the brain.
These benefits are not limited to broccoli but to the entire cruciferous family, all kinds of cabbage.
Including beets in your diet will boost your brain capacity.
It contains a lot of nitrates, which increases blood circulation in the vessels of the brain.
It also contains vitamin B9 which supports cognitive function and fights its decline.
Target walnuts and almonds, they are the best brain boosters.
They are an excellent source of omega 3 and 6 essential fatty acids, vitamins B6 and E which improve brain function and protect against cognitive decline.
Sunflower seeds and pumpkin seeds are great for the brain.
They contain a blend of protein, Omega 3 essential fatty acids, and vitamins B.
By including a few seeds in your daily meals, you also get a boost of zinc that supports memory and thinking.
Avocado is a source of monounsaturated fats and omega 3 and 6 essential fatty acids.
This combination improves brain blood circulation, decreases cholesterol, and aids in the absorption of antioxidants.
It also contains antioxidants such as vitamin E which protects the body and the brain from free radicals.
It still contains vitamin K and potassium which protect against strokes.
Blueberry is one of the best antioxidants that protect the brain from oxidative stress that can lead to degenerative diseases like Alzheimer’s.
The flavonoids it contains increase communication between neurons, which improves memory, learning, and cognitive functions such as reasoning, decision making, and understanding.
Coconut oil contains medium-chain triglycerides the body uses for energy production, leaving glucose for the brain.
It also seems to have a very positive impact on blood pressure, blood sugar, and cholesterol.
Anything that benefits blood circulation and heart function also benefits the brain.
This oil is also anti-inflammatory and seems to be linked to Alzheimer’s disease prevention.
Mint is a source of vitamin A which helps learning and vitamin C protects against cognitive decline.
According to some studies, the mere smell of mint affects brain function by improving alertness and memory.
Supplements for memory
Omega 3s are important because they contain DHA (docosahexaenoic acid ) and EPA (eicosapentaenoic acid).
The brain is almost entirely fat and is therefore composed of 60% Omega 3 DHA.
DHA is a long-chain omega 3 essential for brain development.
EPA is a short-chain omega 3 that is very beneficial for joints and ligaments.
Omega 3 (#ad) calms mental activity and improves concentration and memory.
The recommended dosage is a minimum of 1000mg per day.
Alpha Lipoic Acid
Alpha-lipoic acid is a key antioxidant in protecting brain cells from free radicals.
It also supports other brain protectors like vitamin C, vitamin E, glutathione, coenzyme Q10.
Alpha-lipoic acid is also involved in controlling blood sugar and insulin levels.
It is very suitable for reducing age-related decline and maintaining memory.
The recommended dosage is 100mg per day.
Prefer the R form of the alpha-lipoic acid (#ad) which is more natural and assimilable than the S form.
This substance is naturally produced by the body, acting on the structure of cells and ensuring the maintenance of nerve cells, especially in the brain.
Supplementation helps to stop the cognitive decline and regenerate cells.
It improves communication between cells and thus increases learning capabilities.
The recommended dosage in phosphatidylserine (#ad) is 100mg per day.
This substance is present in the mitochondria of every cell.
The body needs this antioxidant for normal heart and brain function.
Its role is to support the energy production of cells.
If you feel mentally fatigued, co-enzyme Q10 can help you regain physical and mental energy quickly.
The recommended dosage is a minimum of 30mg per day.
Prefer Ubiquinol (#ad) which is the most assimilable form of Coenzyme Q10.
Ginkgo biloba is a plant used in Chinese medicine that contains two very effective antioxidants: flavonoids and terpenoids.
They noticeably improve cerebral blood circulation, energy, and short-term memory, prevent cognitive decline, and increase concentration and attention.
The recommended dosage in ginkgo Biloba (#ad) is 120mg per day.
How to improve your memory?
When you want to live the fullness of existence, all you have to do is introduce small experiences to develop a constantly evolving brain activity.
All these new perceived sensations reinforce certain areas of the brain that control emotions, memory, concentration, problem-solving skills, and learning.
What can you do with it?
What kind of exercise can help you fight the damage of aging and improve your memory?
Just give it a try, adapt your diet by discerning what can benefit brain function, and add a few select supplements for optimal memory despite the passage of time.