Feeling like you have had too many senior moments lately?
Are you afraid that your brain is winning the aging competition?
Fear not! I know exactly what you need!
Here are the 8 best things for memory improvement that will surely help you!
Keep reading and you will find out how you can boost your memory and impress others.
Note. This article is based on my own research on memory improvement methods.
1. Catch Some Z's
Are you guilty of being a night owl?
Staying up late has become a habit that you can't give up?
Well, I have some bad news for you.
Sleep is very important for your memory, so keeping late hours should not be an option for you.
Of course, you ought to follow my advice if and only if you want to improve your memory.
So, let's see why sleep is essential for your brain and memory:
- lack of sleep can negatively affect your memory [1]
- sleep is vital for memory consolidation
- it improves the function of your brain
How many hours of sleep do you need?
Well, an adult needs between 7.5 and 9 hours of sleep every night.
Of course, when it comes to children and teenagers the amount increases.
Trouble falling asleep? No problem! I can give some tips on how you can fall asleep faster:
- try lavender oil
- take a bath
- drink camomile tea
- read a book
Let's talk a little bit about lavender oil.
Actually, this essential oil is known for its mild sedative effect.
What do you need to do with it? Well, there are more options here:
- aromatherapy
- massage
Keep in mind that you need to dilute the lavender oil with a carrier oil before you use it for massage.
Here are some examples of carrier oils:
- coconut oil
- almond oil
- olive oil
If you love taking long baths, a bath before you go to sleep is exactly what you need.
Yet, make sure that you add Epsom salt to your bath.
This special salt will make your body relax and you will fall asleep faster.
Also, a cup of chamomile tea and some relaxing music are also efficient remedies.
Here's how to prepare the tea:
- Boil one cup of water.
- Put the chamomile-dried flowers into a mug.
- Add the hot water over them.
- Let the tea steep for 5 minutes.
- Enjoy!
Remember to drink the tea one hour before your bedtime.
Beside drinking tea, you might also like to read a good book.
Of course, reading is helpful when it comes to sleep problems such as insomnia.
Moreover, such an activity improves your brain function and memory.
So, try these tips and go to bed early, not too early though.
If you do that, I'm sure you will forget about your memory problems.
SUMMARY
Sleep is important for your overall health, but especially for your memory and brain.
So, as an adult, you need to sleep between 7.5 and 9 hours per night.
Yet if you can't fall asleep you might try some natural remedies like lavender oil.
2. Use Mnemonic Techniques
Have you ever heard of mnemonic techniques?
Have you ever used those techniques to memorize something faster?
Well, mnemonic techniques are some methods that can help you remember various things. [2]
They are used by many people and they surely can help you improve your memory.
In which cases you can use those methods?:
- for spelling words
- to remember ideas
- to memorize numerous information
So, they are definitely a tool that everybody can use.
Besides, there are many mnemonic techniques, so you can choose the ones that suit you best.
Of course, here we can't mention all of them, but I can give you some examples:
- rhyming mnemonics
- note organization mnemonics
- song mnemonics
- visual mnemonics
Let's take them in order.
We will start with rhyming mnemonics.
Basically, when for rhyming mnemonics you use rhyme to memorize something.
Do you know any examples?
Here is one: “In fourteen hundred and ninety-two, Columbus sailed the ocean blue.”
Did you understand this method? If your answer is yes, then let's move on to the second one.
I think that the name, “note organization”, says it all.
However, let's see when you can use notes to remember things:
- for to-do lists
- for questions
- for main ideas
- for keywords
However, make sure that you remember where you put your sticky notes.
Also, I advise you to use your fridge door as a board for sticky notes.
It is the best place, believe me. Why? Because you visit it every day, right?
If you are creative and you like to sing, you can include the information that you need in songs.
Do you remember the “A, B, C” song that children sing? Well, that is our singing mnemonic.
You also need creativity for our last method, the visual mnemonic.
Let's see how you should use it:
- create a story about the things that you need to remember
- use your imagination to do that
- associate the words with images
One more thing! There are other types of mnemonics that you can use.
The ones that I mentioned here are just part of them, but the most interesting and effective if you ask me.
As you can see you have more options, so make sure that use at least one of them.
SUMMARY
Mnemonic techniques are some useful methods that can help you remember things.
They are pretty effective especially for remembering ideas or memorizing various information.
Some of them are note organization or visual mnemonics.
3. Get More Vitamin D
Vitamin D is for memory. The sentence rhymes, so I hope you will remember it.
If we talked about rhyming mnemonics, we have to put this technique into practice, right?
Enough about rhyming, because this is not the focus of this stage.
Actually, this step is all about vitamin D and how it can help you improve your memory. [3]
Of course, you also need certain vitamins if you want to boost your memory.
Vitamin D is one of them, as you can see. Why is that so? Well, let's find out:
- vitamin D improves cognitive performance
- more specifically, it boosts your memory and attention
- it also prevents memory loss and deficit
Now that you know why you need vitamin D, let's see how you can get the right amount.
Of course, you can take a supplement that contains vitamin D.
There are many such supplements on the market, so you will easily find one for you.
Yet, make sure that it is a qualitative one.
If you want to try some more natural methods of obtaining vitamin D, you have two options:
- eat foods rich in vitamin D
- spent more time outside
We will talk about both of them, but first food.
I'm sure that you already like this remedy, so let's find out what foods are best for you.
In fact, when it comes to vitamin D, fish is the champion.
So, you might want to try the following types of fish:
- tuna
- salmon
- sardines
- cod
- swordfish
If fish is not your cup of tea, you might want to eat some eggs.
Did you expect me to say that eggs are rich in vitamin D?
Well, actually, the one that contains it is the egg yolk.
Besides, I'm sure that you can easily add eggs to your meals as you can prepare them in various ways:
- fried
- boiled
- scrambled
- omlete
Moreover, I'm sure you know that eggs are an essential ingredient for many dishes.
What else can you try? I will answer with a question.
What do you say about fortified foods? These foods are fortified with vitamin D:
- cereals
- orange juice
- dairy products
If I still didn't convince you to try out these foods, let me talk a little bit about the second option.
Thus, you can get vitamin D by staying outside, in the sunlight.
This might sound a little bit strange, but it definitely works, trust me on this.
So, all you need to do is to spend at least 30 minutes outside.
This is all about vitamin D, but keep in mind that it is vital for memory improvement.
SUMMARY
Vitamin D is one of the most important vitamins when it comes to memory.
That's because it boosts your memory and attention and prevents memory loss.
So make sure that you consume foods rich in vitamin D or stay outside in the sunlight.
4. Have A Cup Of Coffee
Are you a coffee lover?
Are you already imagine the smell and taste of coffee?
Let me tell you something. Coffee can help you improve your memory.
Yes, you've read it right! This is one of our remedies.
If fact, the one that helps you is caffeine, the substance that can be found in coffee and not only.
So, let's see why I included coffee here:
- enhance long-term memory
- stimulates the cognitive function
- improves your memory performance
As you can see, coffee is definitely one of the weapons we can use against memory loss.
However, there are some precautions that we need to take into consideration.
Which are those? Well, here they are:
- The amount of coffee that you drink per day should be moderate.
- Do not drink coffee before your bedtime because it might ruin your sleep.
- Try to drink coffee with little sugar or no sugar at all.
- If you still want to sweeten your drink you can add some honey to it.
As I previously mentioned, the one responsible for memory improvement is caffeine.
Thus, if you don't like coffee, you might want to try the following:
- black tea
- dark chocolate
- green tea
The same precautions apply to these as well.
What else should I tell you?
Well, keep in mind that moderation is key when it comes to caffeine.
Also, try to try more remedies, not only this alone.
Otherwise, enjoy your cup of coffee and improve your memory.
SUMMARY
Another remedy that can help you is coffee or, more specifically, caffeine.
It improves long-term memory and stimulates cognition function.
So, make sure that you moderately consume drinks that contain caffeine.
5. Start Moving More Often
Do you like to exercise or to take long talks?
Are you a person who prefers physical activities?
If your answer is no, let me tell you what you are missing.
I'm sure you already know that exercising is beneficial for your overall health.
Yet did you know that it can improve your memory as well?
Well, I can assure you that this information is correct. How come exercising is good for you?:
- increases your memory and your brain function
- promotes the health of your brain cells
- also helps you concentrate better
- decreases the level of your stress
As you can observe, exercising is very helpful when it comes to memory improvement.
So, I hope that I convince you to start exercising.
Now that you made up your mind, let's see what types of exercises you can try:
- aerobic exercises
- biking
- walking
- swimming
- climbing stairs/hills
These are just few of the exercises that you can try.
However, as you can see, they are easy to put into practice.
Aerobic exercises are similar to dancing.
Of course, you can also try to take a dance class or to relax by dancing for a few minutes.
If you are a more active person, you might want to try:
- biking
- swimming
- even hiking
If these are not for you, a long walk will do.
Yet keep in mind the following:
- Try to exercise for at least 30 minutes per day.
- It is advisable to exercise outdoors.
- In this way, you will also get the fresh oxygen that you need.
This is all about physical exercises and memory improvement.
But remember a really good day starts with physical exercises, no matter your problem.
So, don't skip a day without doing them and you will be amazed by the results.
SUMMARY
Physical exercises are also on our list thanks to their benefits.
In fact, they can boost your memory and promote the health of your brain cells.
Thus, keep in mind that you need to spend at least 30 minutes per day doing exercises.
6. Try Memory Exercises
Actually, physical exercises are not the only ones that can improve your memory.
Your brain needs to exercise as well. I know, this might sound strange.
How can our brains do exercises?
Well, I'm talking about mental exercises. I will talk more about this in a minute.
Yet, before that, let me prove to you that these types of exercises are really efficient.
So, why are those exercises helpful?:
- engage the brain
- stimulate the brain function
- boosts your memory
Now, let's dive into the discussion about the types of exercises that you should try.
As usual, I'm going to give you some examples. Here they are:
- playing memory cards game
- crossword puzzles
- playing chess
- learn a foreign language
- take a cooking class
Of course, these are just a few of the exercises that you might want to try.
Yet, they are some of the best.
This being said, let's take them in 0rder and talk a little bit more about them.
When I say memory cards game the first thing that comes into your mind are images, right?
Well, those games are pretty well-known nowadays and they help you:
- improve your short-term memory
- boost your ability to remember patterns
Crossword puzzles are also a great way to spend your free time.
Moreover, they stimulate your brain and prevent memory loss.
However, if those exercises are not for you, you might want to play chess.
If you are a chess lover, this remedy is exactly what you need.
Are you a curious person who constantly wants to try new things?
Then, why don't you learn a new language or take a cooking class?
These two activities are really helpful when it comes to memory problems:
- reduce the risk of memory loss
- stimulate more parts of the brain
- boost your memory
As you can see, you have a lot of options from which you can choose.
So, this is the sign that you need to give those exercises a go.
They are a fun way of spending your time and they sustain your brain function.
What other reasons do you need to try them out?
SUMMARY
Other types of exercises that you might want to try are mental exercises.
They help stimulate brain function and also improve your memory.
For these reasons, don't forget to try memory card games or crossword puzzles.
7. Stay Away From Sugar & Alcohol
You may say: “this remedy can be applied to more diseases”.
This is true. Avoiding sugar and alcohol can boost your overall health.
However, as our topic is memory and memory improvement, we will focus on this for now.
So, why is it important to stay away from sugar and alcohol?
- drinking alcohol can negatively affect your short and long-term memory [4]
- sugar increases the risk of memory loss
- both of them negatively influence your brain activity
As you can notice, sugar and alcohol do not improve your memory, on the contrary.
Thus it is better to limit the amount of sugar and alcohol that you consume.
Don't try to cheat by consuming brown sugar or other artificial sweeteners.
Those can still be harmful to your brain.
What can you have instead? Well, sugar can be replaced with other natural sweeteners like:
- stevia
- dried fruits (dried dates or figs)
- raw honey
- maple syrup
What can you replace alcohol with? Here are some suggestions:
- tea
- natural juices
- detox water
- smoothies
So, next time when you want to enjoy a delicious drink try these options instead.
They are definitely tasty and a lot healthier than alcohol, I can assure you of that.
Let's revise a little bit. What do you need to do in order to improve your memory?
That's right, to avoid sugar and alcohol!
SUMMARY
Sugar and alcohol are not beneficial for your memory and health.
On the contrary, they might negatively affect your brain function.
So, it is better to avoid these two or to consume them in moderate amounts.
8. Don't Forget To Socialize
How often do you hang out with your friends?
Do you like to spend time with people and socialize?
I hope you do because our last step refers exactly to this, socialization.
You may wonder how communication and socialization help you improve your memory.
Actually, it is scientifically proven that those are beneficial for you:
- boost your memory
- prevent certain memory disorders
- increases cognitive function [5]
So, what do you need to do in order to improve your memory?
You ought to spend more time with people and to talk to them.
This might seem an easy task, but I have to mention that is preferable to do that face-to-face.
This means that if you want to have a qualitative time with your friend you need to meet them in reality.
Online meetings might be a comfortable solution, but they are not that efficient.
If socializing is not an easy task for you, try to do the following:
- go to a social event at least once a week
- be a volunteer for a certain cause
- join a support group
- get a new hobby
Of course, these are just few examples.
When it comes to socializing, the options are limitless.
Yet keep in mind that you need to have at least one social interaction per week.
If you do that not only your memory but also your social skills will improve.
SUMMARY
Our last step refers to socialization because this is also helpful in your case.
In fact, it can enhance your memory and prevent various memory disorders.
Thus all you need to do is to make time to talk to your friends or to other people.
My Final Verdict
Does information slip your mind often? Or do you want to remember things faster?
Are you afraid that your memory will deteriorate fast?
Don't worry, I have the perfect solution for you and your problem.
Here are some of the best things for memory improvement:
- Catch some z's
- Use mnemonic techniques
- Get more vitamin D
- Have a cup of coffee
Make sure that you put them into practice and you will see the results.
You yourself will be impressed with the progress that you made.
However, keep in mind that you need to be perseverent and patient if you want the best results.
If you follow my advice accordingly you will see the outcomes that you expect.
References:
1. https://pubmed.ncbi.nlm.nih.gov/-31603840/
2. https://pubmed.ncbi.nlm.nih.gov/-34605496/
3. https://pubmed.ncbi.nlm.nih.gov/-28742648/
4. https://pubmed.ncbi.nlm.nih.gov/-32179028/
5. https://pubmed.ncbi.nlm.nih.gov/-33177112/
