6 simple tricks to help boost your memory
While age-related brain lapses are a reality that we will most likely face at some stage, it doesn't mean you can’t fight back. Before forgetfulness starts taking hold, take on board some of these simple approaches to help keep the grey matter sharp.
Close your eyes – When British researchers had people watch short films and then recall details by answering a series of questions, those who were instructed to keep their eyes closed answered correctly 23 per cent more of the time than people who were told to keep their eyes open. The findings add to the body of evidence that suggests that cutting out surrounding interference can help you focus more intensely on remembering an important piece of information.
Healthy body, healthy brain – Treating your body well can enhance your ability to process and recall information. Physical exercise increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise may also enhance the effects of helpful brain chemicals and protect brain cells.
Mental gymnastics – By the time you’ve reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute familiar tasks with a minimum of mental effort. But if you always stick to these well-worn paths, you aren’t giving your brain the stimulation it needs to keep growing and developing. It’s worth shaking things up from time to time. Try taking a new route home from work or the shops, visiting new places at the weekend, or reading different kinds of books.
Just sleep on it – When you’re sleep deprived, your brain can’t operate at full capacity. Creativity, problem-solving abilities, and critical thinking skills are compromised. Whether you’re studying, working, or trying to juggle life’s many demands, sleep deprivation is a recipe for disaster.But sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.
The marvels of meditation – The scientific evidence for the mental health benefits of meditation continues to grow. Studies show that meditation helps improve many different types of conditions, including depression, anxiety, chronic pain, diabetes, and high blood pressure. Meditation can also improve focus, concentration, creativity, memory, and learning and reasoning skills.
Try a brain-boosting diet – Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains, healthy fats such as olive oil, nuts, and fish as well as lean protein will provide lots of health benefits, but such a diet can also improve memory.
Related links:
How to create a personal mantra
Why laughter really is the best medicine