There are ways to improve memory. Our memory like the rest of our body needs regular exercise to be in good condition. As the athlete must train to allow the body to respond to difficult times, so does the memory needs its own special training in order to stay in “shape” and improve. There are simple ways, which you can follow to keep your memory in shape and also techniques that can actually help you to improve your memory’s condition and performance.
Memory loss causes
The quality of the memory of a person depends not only on the education, the learning environment and the physical environment in which we live in. It also depends on other factors that can influence our life (e.g. loss of a beloved person). There is also the hereditary genetic factor that plays a very important role. Besides that, other memory loss causes are:
There is a direct link between sleep deprivation, insomnia and problems with memory.
A good night sleep is essential for the proper functioning of our memory. Research has shown that it takes at least 6 hours of sleep for the memory to function at its maximum potential.
It is very important not to neglect and ignore the requirements of our body for sleep. If equipped with the necessary sleep, then not only the memory will be better but also you will be able to deal with everyday stress. There is also the option of a power nap, that can help your refresh your mind and memory during the day.
Depression is a cause that weakens the memory.
Depression in our time has become a very common disease. It can occur in all ages. There are a lot of reasons that may cause depression. Events that very seriously injure the human soul, such as the loss of a beloved person, are usually accompanied by depression and lead to memory problems.
It is important in cases of depression to seek out advice and assistance from qualified doctors. Proper cure of depression allows for the full restoration of memory.
The disease of the thyroid gland is affecting a large number of people and has a negative effect on memory.
The early diagnosis of thyroid disease will prevent further deterioration of memory. The diseases of the thyroid gland may occur in all ages.
Diabetes has become a global scourge. Many patients do not treat diabetes properly. The vascular system failures that continue to reside in a diabetic who does not treat the disease effectively are contributing to memory loss.
The correct treatment and control of diabetes improves memory. Other chronic diseases of the liver, lungs, kidneys adversely affect the memory. In such cases early diagnosis and treatment improve memory and prevent further deterioration.
Alcohol and drugs
The alcoholism, drugs and some medicines, may cause memory loss or even degeneration of other intellectual abilities.
Alcoholics initially have problems with their short memory. Then the amnesia is exacerbated by problems with long-term memory.
Moderate alcohol consumption (1 to 2 drinks for men and 1 drink for women, daily), does not harm the brain. Unlike the excessive consumption of alcohol is toxic to the brain and memory.
Drugs can harm the brain and reduce mental capabilities. For example ecstasy (the drug) causes serious damage to memory.
Lack of Vitamin B12
The lack of certain vitamins can also lead to memory loss. Vitamin B12 is necessary for the proper functioning of the brain. A balanced diet gives the body the necessary vitamins and minerals needed.
Vitamin B12 is found in fish, eggs, meat, poultry, milk and dairy products.
6 Ways to improve your memory
As already mentioned our memory is like an athlete. The more you practice your brain and memory the better will be their performance. The saying “practice makes perfect” is applicable for the improvement of our memory as well. Besides the factors that can lead to a memory loss (as explained above), there are some ways to adopt in order to improve your memory. The most important are show below:
1. Never stop learning
Look for topics that interest you and really get involved with learning new information and developments about them. If possible, you can join groups of common interest in classes or courses in order to come into contact with other people who have common interests with you.
Reading, following lectures, programs, information on television and the Internet, are sources of continuous education for your brain with beneficial results to your memory.
2. Cultivate your social and family relationships
The man has inherent sociability. The more social you are, the better it is for your brain. The isolation is damaging many body systems. Studies have shown that the brain and heart have a lot to gain from good family and social relationships.
In this context you can become a volunteer providing assistance where the community needs you, or even to participate in an organized group, which corresponds to your own interests. If you have a pet for example, you can socialise with other people who have a pet and discuss with them relevant issues with them and develop closer relations.
3. Develop new habits
Every time you oblige yourself to do something new, in fact you oblige yourself to trigger new forces to achieve the objectives you have set.
Consider changing the location of your furniture, try button up your shirt with one hand or lay butter on bread in a different way or with you eyes closed, try to learn to use the mouse with your other hand. You can think of several original ideas on the way to exercise your brain and help your memory improve.
4. Exercise your mind with games
The more you use the features of the brain, the more you help your memory stay in shape. There are many games that arouse your intellectual capabilities but can also contribute to a better sociability. Backgammon, chess, puzzles and many other board games offer you entertainment and also help you improve memory.
5. Physical Exercise can improve your memory
Physical exercise improves the circulatory system. Even the simple but regular daily exercise such as fast walking can improve the heart and the oxygenation of the brain. There is no need to be a marathon runner in order to benefit from physical activity. The benefits of exercise affect positively many body systems, and particularly our memory and other cognitive capabilities. It is enough to exercise for 20 minutes everyday in simple forms of exercise such as walking, cycling, swimming and dancing.
It is scientifically proven that walking for 2.5 hours each week substantially improves the memory in people over 50.
6. Food that will help you improve your memory
What we eat every day, affects the performance and long-term condition of our memory. Surveys in recent decades, have shown that certain foods can contribute to the better functioning of the neural circuits of the brain that control memory.
The common feature of these foods is that they are rich in antioxidants and vitamins that can help and benefit the nervous system.
Remember that in order to get better results with vitamins in your body, it is better to eat more fruits and vegetables rather than taking vitamin supplements. The reason is that by eating foods rich in vitamins you also absorb other useful nutrients that act complementary and support the work of vitamins.
Some of the foods that can improve your memory are:
1. Green leafy vegetables, spinach, cabbage, lettuce
2. Broccoli and cauliflower
3. Fruit juice, fruit
4. Various kinds of berries, pomegranates
6. Fatty fish such as salmon, sardines, mackerel
7. Olive oil and other vegetable oils