At some point in all our lives, we forget the simplest things. From forgetting where you put your keys to forgetting why you entered a room, memory lapses happen to everyone. For some people, it happens frequently, and that may be concerning. There are a number of factors that contribute to memory loss, including age, stress, sleep deprivation, or even medical conditions such as Alzheimer’s.
There are several things that we can do to improve our memory. When we incorporate these proactive measures into our lifestyle, it can help to retain brain health, reducing the risk of memory decline. Today, we are going to look at eight science-backed strategies that you can use to protect your memory.
1. Prioritise Quality Sleep
The importance of sleep cannot be stressed enough. Quality sleep supports cognitive health, while poor sleep quality affects you physically and mentally. When you sleep, your brain consolidates memories and clears out toxins accumulated throughout the day. As a result, when persons are affected by chronic sleep deprivation, they can find it challenging to remember anything.
Research has indicated that adults should get at least 7 hours of uninterrupted sleep per night. People who do acquire 7-9 hours of sleep have been revealed to be top performers on memory tests, according to studies. Therefore, to retain your memory, it is encouraged that you set a sleep schedule and avoid screens before bed.
2. Stay Mentally Active
Physical exercise keeps your body healthy, and mental exercise promotes a healthy brain. When you participate in mentally stimulating activities, it supports your neural connections. Activities such as solving puzzles, learning a new language, or playing strategy games like chess challenge your brain. These not only make you a critical thinker; they also enhance your memory and improve focus, according to studies. The brain-training exercises also lower the risk of cognitive decline.
3. Adopt a Balanced Diet
Your diet is very important to your mental health, so having a balanced diet enhances cognitive function. By increasing your intake of antioxidants, healthy fats, and essential vitamins, you can maintain your memory. You can opt for foods like berries, dark leafy greens, salmon, walnuts, and turmeric. These foods are known to promote memory and prevent brain degeneration. It is also important that you reduce your sugar and processed food intake. Research indicates that these impair memory and lead to decreased brain volume.
4. Exercise Regularly
Getting adequate exercise also plays a role in your memory. When you engage in physical activity, more blood is sent to the brain, which delivers oxygen and nutrients that support healthy neurons. Research has shown that frequently exercising helps lower the risk of health conditions such as dementia. Research indicates that even moderately walking or cycling can help increase memory and problem-solving skills. Therefore, you can do moderate aerobic activity for 150 minutes per week to improve your memory.
5. Stay Socially Connected
Human interaction plays a vital role in mental health. Regular social engagement stimulates the brain and wards off feelings of loneliness and depression, both of which are linked to memory decline. Whether it’s having lunch with a friend, joining a club, or simply chatting with loved ones, fostering relationships keeps your mind sharp.
6. Manage Stress Effectively
Stress affects your health in many ways, one of which is impairing your memory. Stress, particularly chronic stress, results in cortisol filling the brain. Cortisol is a hormone that also hinders your learning. Everyone is affected by stress, but we can combat stress by practising stress-relieving techniques. Whether you choose to do yoga or deep breathing exercises, these are stress-reduction techniques that can protect your cognitive function. You can also lower your stress levels by taking breaks and relaxing.
