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November 27, 2022
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13 Easy and Effective Ways How to Improve Your Memory In Just 30 Days!

How to improve your memory

Do you know that it’s possible for you to improve your memory? Do you know that it’s possible to memorize the sequence of an entire deck of cards in just 12.74 seconds? Shijir-Erdene Bat-Enkh of Mongolia can, and holds the record for the most cards memorized in the shortest period of time. Other people hold records of other ‘memory’ achievements. How can people do this? How are they able to memorize hundreds of details so quickly?

Aside from years of dedicated practice to memory sport by healthy eyes for life, there are several ways that our memory can be improved. You don’t have to compete in a memory sport event to improve your memory. Having a sharp recall can help us in several ways, and the best part is that most of the methods in which world champions use can also be applied in our daily lives.

Here are some ways that can help you improve your memory of healthy life data.com.

1. To Improve Your Memory You Need To Get Focused

Focusing your attention is probably the easiest way you can improve your memory. It will be easier for you to remember a piece of information or detail when you are actively attending to it. When we mindfully pay attention to the information that we want to remember, it is easier for the brain to move it to our long-term memory and 7 healthy habits for a healthy life.

Nelson Dellis, a memory champion, says our brain needs to be present to receive information, and the best way to do this is to be focused.

2. Use Visualization

For more practical uses, say you need to remember a new word, phrase, or item. Thinking in pictures is a great memory aid for food 4 healthy life. By attaching the word or phrase to an image, recalling the image will also bring up the associated item you need to recall. This imagery will train your brain to become better at recalling specific information.

3. Build On What You Know

Relating unfamiliar concepts to what we already know can greatly help us remember it. This is because we connect the new information to a previously existing memory, making it easier for us to recall it.

This technique can be used whenever we need to study unfamiliar material. But we can also use it for more practical situations, like remembering an address or a person’s name, by connecting the new information to something we already know.

Read also: Memory Loss: Common Causes and Symptoms of Short and Long-Term Memory Loss

4. Make Use of Mnemonics To Help Improve Your Memory

Does the term ‘ROY-G-BIV’ ring a bell? Or does My Very Educated Mother Just Served Us Nine Pizzas make any sense dos and don’ts for healthy life?

ROYGBIV is simply a mnemonic for the seven colors of the rainbow while the statement about my educated mother is a mnemonic for the names of the planets.

Mnemonic are mental techniques that make it easier to remember information. It has been used for hundreds of years to help schoolchildren memorize information. But adults can still make use of mnemonic techniques in recalling the order of information and details for other things.

Effective mnemonics are the ones that have a catchy tone to it (roy-gee-biv) or something that evokes humor or novelty (An educated mother serving pizza?).

5. Rehearse and Elaborate

Our brain only stores information in our short-term memory for about twenty seconds. If the information is not rehearsed or repeated healthy life unlimited, it is highly likely that we would forget about it as the information failed to make it to our long-term memory.

One way to commit information to our long-term memory is through elaborations and rehearsal. This simply means we need to keep on recalling and reviewing that information or detail we want to remember. We should rehearse the information at spaced intervals rather than cramming everything so that our brain can process the information more effectively.

Being able to recall and memorize information can help us in so many different ways. It can help us with our studies, work, and other more practical situations. You don’t need to be an aspiring memory champ for you to start improving your memory. Anyone can improve with practice, so don’t sell yourself short by claiming you have a poor memory.

6. Consume Less Added Sugar

Consuming an excessive amount of added sugar has been associated with a variety of health problems and chronic illnesses, including cognitive decline. Sugar-rich diets have been linked to memory loss and decreased brain volume, particularly in the region of the brain that stores short-term memory. One study of more than 4,000 people found that those with a higher intake of sugary beverages, such as soda, had on average smaller brain volumes and poorer memories than those with a lower sugar intake. Reducing your sugar intake not only improves your memory, but also your overall health.

Read also: Memory Loss: 6 Common Foods that May Cause Memory Loss And Yo Should Avoid Them

7. Engaging In Regular Workout Can Help Improve Your Memory

Regular Physical activity is very critical for overall physical and mental health. According to research, it is beneficial for the brain and therefore may drastically enhance memory in people of all ages, including children and the elderly for lee health healthy life center.

A study of 144 individuals from the 19 to 93 years of age demonstrated, for instance, that a single period of 15 minutes of moderately vigorous exercise on a stationary bicycle improved cognitive performance, including memory, across all ages.

Numerous studies have demonstrated that physical activity may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, resulting in enhanced brain health .Engaging in regular exercise during midlife is also linked to a reduced probability of developing dementia later in life.

8. To Improve your Memory Consume Alcohol With Moderation.

Consuming excessive amounts of alcoholic beverages can be detrimental to one’s health and memory in numerous ways. Drinking excessively is characterized by a blood alcohol concentration of 0.08 grams per milliliter or higher.

According to studies, it alters the brain and causes memory deficits. Students who consumed six or perhaps more alcohol in just a short span of time, be it monthly or weekly, performed worse on immediate and delayed memory-recall tests in comparison to those who never drank, according to a study of 155 college freshmen.

Alcohol has neurotoxic effects on the nervous system. Repeated episodes of binge drinking can damage the hippocampus, a crucial memory-regulating region of the brain. While the occasional drink or two is likely acceptable, avoiding excessive alcohol consumption is a smart way to protect your memory.

9. Get Enough Sleep To Help Improve Your Memory

Since quite some time, insufficient sleep has been associated with memory impairment. Sleep is very essential for memory consolidation, the procedure by which short-term memories are enhanced and quickly converted into long-term memories.

According to research, sleep deprivation could have a negative effect on memory. For instance, a particular study investigates the impact of sleep in 40 children aged 10 to 14 years old. Each set of children were given training for memory tests in the evening, and afterwards tested the next morning after a night’s rest.

The other group was trained and evaluated on the same day, without a break for sleep. Results on memory tests were 20% higher for the group that got some shut-eye between training and testing.

Another study discovered that night-shift nurses committed more mathematical errors and scored lower on memory tests than day-shift nurses by 68 percen. Sleeping for 7 to 9 hours nightly has been recommended by health professionals for adults.

Read also: Surprising Foods That Can Improve Memory Health

10. Find Out Your Vitamin D Levels.

Vitamin D is a crucial substance that helps the body in many different ways. Having low vitamin D levels has been related to many negative health outcomes, including impaired mental performance.

Those with blood levels of vitamin D below 20 ng/mL lost memory and other cognitive abilities more quickly than those with normal levels, according to a study that tracked 318 older persons for 5 years.

Dementia risk is increased in those with low vitamin D levels. Extremely dark-skinned people and those living in colder climes are more at risk for vitamin D insufficiency. If you want to know if a vitamin D supplement is necessary, discuss the matter with your doctor and consider getting a blood test.

11. Choose Foods That Have Anti-inflammatory Properties.

It’s possible that eating foods high in anti-inflammatory properties will aid boost your memory.

Antioxidants help reduce inflammation throughout the body by alleviating the oxidative stress that is brought on by free radicals. Antioxidants are found in foods such as fruits, vegetables, and teas, which you can ingest.

A new analysis of nine studies that involved more than 31,000 participants indicated that individuals who consumed a greater quantity of nutrient-dense meals like fruits and vegetables had lower chances of cognitive decline and dementia in comparison to those who consumed a smaller quantity of these items.

Berries have a very high concentration of antioxidants such as flavonoids and anthocyanins. Consuming them regularly might be a very beneficial strategy to protect one’s memory.

12. Reduce Your Intake of Refined Carbohydrates.

Memory loss may be a side effect of eating excessive amounts of refined carbohydrates, such as those found in pastries, cereal, cookies, white rice, and white bread. These foods have a high glycemic index, which means that they are quickly digested by the body, which causes an increase in blood sugar levels (26Trusted Source).

According to a number of studies, eating a Western diet, which is characterized by a high consumption of refined carbohydrates, is associated with symptoms of dementia, cognitive decline, and diminished cognitive function.

One study involving 317 healthy Korean children found that those who consumed more processed carbohydrates such as white rice, noodles, and fast food had reduced cognitive capacity, including poorer short-term and working memory.

Another study found that adults who ate ready-to-eat breakfast cereal every day had lower levels of cognitive function than those who ate cereal less frequently.

13. Keep Your Weight at a Healthy, Moderate Level.

It is essential for one’s well-being and is one of the best ways to keep both the body and the mind in top condition to keep a healthy weight and maintain a healthy body composition. Obesity has been linked to a number of negative health outcomes, including cognitive decline, in a number of studies.

Being obese can actually cause changes to genes in the brain that are associated with memory, which can have a negative impact on one’s memory. Insulin resistance and inflammation are both conditions that can have a detrimental effect on the brain, and both can be brought on by obesity.

A higher body mass index was associated with significantly worse performance on memory tests, according to the findings of a study that involved 50 people between the ages of 18 and 35 years old. In addition, being obese is linked to a greater likelihood of developing Alzheimer’s disease, a degenerative form of dementia that gradually impairs both memory and cognitive ability.

The Bottom Line

In a nutshell, there are many easy ways to improve your memory. By following the tips in this article, you can train your brain to better remember information. With a little effort, you can see a significant improvement in your memory and cognitive function.

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