Do you find yourself forgetting where you put something? Or perhaps you just can't remember the name of that person even though you see them all the time.
If you want to retain your memory then you have to work at it. Your brain needs to be used in different ways to maintain your acuity.
If you're like most people, I’m sure you don’t need one more thing to incorporate into your life. But wait until you see how you can use things you're already doing to improve your memory.
1) Drink plenty of water.
Don’t forget to get enough water. Drink one half your body weight in ounces of water each day.
2) Eat healthy whole foods.
When you eat whole foods you give your brain food that will help it to stay alert. Consider a plant-based diet of at least 80 percent plants — fruits, vegetables, whole grains, beans, nuts, seeds, and legumes.
For animal-based foods I recommend grass-fed, free-range, antibiotic-free, wild foods including eggs, fish, poultry, red meat and white meat.
3) Work out with aerobic exercise.
Aerobic exercise benefits your body, increasing your breathing rate and ultimately raising heart and lung efficiency. It exercises the memory too.
According to the Medical Dictionary, “Aerobic exercise is any type of physical activity that increases the heart rate and promotes increased use of oxygen in order to improve the overall body condition."
The University of British Columbia conducted a study which found that regular aerobic exercise increases the size of the brain, specifically the hippocampus.
The hippocampus is the part of the brain involved with learning and verbal memory. Various studies show that other areas of the brain, like the prefrontal cortex and the temporal cortex, increase as well.
4)Relax. Yes, relax.
When you are stressed, you release hormones like cortisol that can be harmful to your brain by destroying connections between nerve cells. So take time every day to relax and restore your balance. Perhaps go for a walk in nature, or take a bath with Epson salts.
5) Get good sleep.
While you are sleeping, your brain takes thoughts from your short-term memory and places them into your long-term memory so you can remember them later. Plan for 7-8 hours of sleep per night.
6) Read a variety of subjects.
Reading materials on a broad array of subjects stimulates your brain to maintain and improve your mental recall.
7)Try new activities to challenge your brain.
Do things that you have always wanted to learn how to do. Take up a new instrument, learn a new language. Play games like Sudoku or crossword puzzles.
8) Make health a priority.
Did you know that chronic conditions like diabetes, heart disease, depression, thyroid issues, or kidney dysfunction can impact your mental focus and memory? Some medications can impact your memory too.
Have regular checkups to make sure you are managing your conditions to the best of your ability with the help of your doctors.
9) Be Social.
Talking to friends about different topics allows your mind to stay engaged. Social interaction reduces stress and depression as well. When you are together, consider playing games to challenge your brain as well.
10) B vitamins to the rescue.
There are several B vitamins that are essential for brain health. They are often grouped together and called B- complex vitamins. In particular, vitamins B6, B12, and folate are needed for mental acuity.
Try these activities to see if they can improve your memory loss. You will be pleasantly surprised at how well they work for you — especially relaxation!
If your memory loss is affecting your ability to conduct your daily activities, then you should see your doctor for a full examination.