A good memory helps a person do his activities of daily living. In addition, being able to remember things allows him to act independently in any sort of settings. It helps one perform well at school, at the workplace, and at home. So, what activities can be done to improve one’s memory?
Eating nutritious food choices helps boost memory. According to Help Guide, the brain needs energy or fuel for it to function, just like the other body organs. As per the publication, food choices like fish, fruits, vegetables, and green team can aid in sharpening memory. Fish, such as salmon, sardines, tuna, mackerel, herring, trout, and halibut, have omega-3 fatty acids, which are for the heart and the brain. While omega-3 can be derived from fish and seafood, the fatty acid can also be obtain from non-seafood sources, which include soybeans, pumpkin seeds, broccoli, spinach, pinto beans, winter squash, flaxseed oil, ground flaxseed, and walnuts. Food rich in saturated fat, such as red meat, butter, cream, cheese, ice cream, and whole milk, should be consumed in small amounts because saturated fat lead to memory and focus impairment. Fruits and vegetables contain antioxidants, which help defend the body from harmful toxins and chemicals. In fact, colorful variety of fruits and vegetables are good sources of antioxidants. Green tea consumption also boosts memory, since it has powerful antioxidants called polyphenols, which also protect the brain from free radicals. An interesting note with regard to improving one’s memory is wine and grape juice. As per the publication, alcohol can also enhance cognition and memory when consumed in moderation. Wine and grape juice also contain a flavonoid called resveratrol, which boosts blood flow in the brain and decreases a person’s risk of having Alzheimer’s disease.
Aside from eating, memory can be enhance through mind exercises. According to Everyday Health, regular exercise improves the health of the blood vessels, thus promoting the oxygenation in the brain and protecting its tissue. Johnny Orr Memory Center and Health Aging Institute medical director Robert Bender told the publication that the brain wanted to lean new things, adding that when the brain was passive, it had the inclination to atrophy or shrink. Thus, sedentary activities like watching television for several hours per day encourage decreased brain stimuli over a period of time. As per the publication, some activities that help boost memory include problem solving, taking a cooking class, learning a foreign language, drawing a map from memory, and refining the hand-eye abilities. Math, the queen of sciences, has proved itself to challenge the mind inside and outside school while cooking makes use of the senses of sight, smell, taste, and touch, and they involve various parts of the brain. The sense of hearing, along with listening, is trained when someone learns a foreign language. In fact, building one’s vocabulary is also associated with a decreased risk for cognitive impairment.
Sleeping is another notable activity for memory enhancement. According to Healthy Sleep, researchers identified how sleep affected learning and memory and they used two approaches to yield the results. As per the publication, the first approach views various stages of sleep as well as transitions in their duration when it comes to learning various tasks. The other approach allowed the researchers focuses on how lack of sleep impacts learning abilities. It was found out that sleep deprivation leads to impaired attention and concentration, which further results to blockage of information reception. Thus, high quality sleep is encouraged to promote memory and proper brain function.
Bottomline, proper nutrition, regular activities, and adequate rest facilitate the improvement of cognitive function and memory.