How to improve your memory – A comprehensive guide

Have you ever been stuck in a situation where you couldn’t remember even the simplest things? Do you easily forget things like the spelling of simple words or the position you dropped your keys? Do you struggle to recollect the notes you’ve read for exams?

These situations can be extremely embarrassing. It brings you to a state where you just want to cut your brain open and retrieve that information.

Thankfully, you don’t need stimulants to get your brain on the move. This article highlights different ways you can improve your memory and cognitive health. You don’t require any special medication, just simple daily activities that will keep you going.

Let’s get down to it.

How to Improve Your Memory

1. Eat the right kind of foods

How much fruit and vegetable do you include in your diet? You indeed are what you eat. Research has shown that the food you eat might affect your memory. Certain kinds of meals help to improve brain function while others can lead to a decline in the level of brain activity, subsequently increasing the risk of memory loss.

You have to maintain a moderate diet. Take in more of foods rich in fibre, proteins, and soluble fats. Avoid foods that contain cholesterol as these have been shown to cause damage to the brain. 

Don’t eat just anything when you’re hungry. You should consider the following when setting up your next meal:

  • Carbohydrates: Low-carb diets are known to reduce brain function. You should eat foods like rice, oats, and tubers to improve your memory.
  • Proteins: Foods like beans and eggs are a good way to improve brain function. 
  • Fruits: Vitamin C helps to strengthen your immune system and reduce the risk of Alzheimer’s Disease (AD) and Parkinson’s Disease. Include fruits like pineapple and avocado that are rich in vitamin C in your everyday meals.

It’s important to watch what you take in, and while at it, don’t forget that moderation is key.

2. Get enough exercise

Exercise is very important for your mental health. It helps to calm you down and improve your brain function. It refreshes your brain and gets it ready for subsequent tasks.

Activities like jogging, swimming, bike riding, and yoga are some of the exercises that you can carry out to help improve your memory.

3. Live an organized life

Always be organized when you read. Jotting in random books may cause you to forget important details and lead to panic attacks in the test hall or at an office presentation. Make sure to highlight important points as this will help in recollection.

Studies have shown that information gathered together are easier to remember.

4. Employ the use of mnemonics

Have you ever wondered why you can still remember those things you were taught in kindergarten? It is because these things were taught with rhymes and songs.

Clustering points and turning them into mnemonics ensure that they stay in your memory for longer periods than when you try to cram so many things at the same time.

5. Create images for your study

Visualize the things you read as you look at them. Register a picture in your mind. Look out through the window and associate the things in your environment with what you’re trying to study. 

Remembering becomes easier this way and will help improve your memory.

6. Quit smoking

Research suggests that smoking may lead to degeneration of brain cells. This will ultimately cause a decline in your cognitive health functions. If you want to improve your memory or you suffer from memory loss, you should stay away from cigarettes. 

7. Challenge your brain

How much exercise do you give to your brain? Forcing the brain to explore unfamiliar areas increases its performance and improves memory output. Several studies have been carried out to prove this claim. 

Play brain-challenging games like scrabble and chess. Next time you come across that brain teaser or trivia, don’t turn away. Solve that puzzle. Attempt that riddle. Challenge your brain.

8. Stay stress-free

Stress and study cannot go together. Weighing your brain with overloads will only lead to unnecessary distractions. Be sure to let go of any interference in your mind before you open anything. Make sure you declutter before studying. 

You can take little walks, listen to music, exercise, or meditate to reduce stress levels. This will ensure that you don’t waste time reading only for you to forget the bulk of what you studied. 

9. Embrace nature

It’s time to stand up from that room and go out. Connect with nature. Take a walk around your environment. Enjoy the beauty around you. Open your window blinds and let in the sun and the natural air. Take it all in.

Spending time outdoors is known to improve cognitive and long term memory.

10. Get enough rest

Take breaks between reading periods. Do not read for very long periods at a time. Have some rest and walk around before going back to your studies. 

According to research, students who take rests before tests remember more during exams. Don’t stay up all night trying to balance the account because you have to present the next day.

Before you go to the exam hall, be sure to get some sleep. It improves your memory and makes it easier for you to remember.

Properly organize your schedule. Start early. This will give you enough time to rest and you won’t need to cram so much information on exam eve.

11. Socialize

Even snails come out of their shells. Don’t be a loner. It is a proven fact that socializing greatly reduces the risk of attention deficit hyperactive disorder (ADHD). Spend time with your loved ones and people that make you happy. Social isolation causes a decline in memory at old age.

Final words

Now that you know the things to do to help improve your memory, it is time to put them into practice. You can always improve your memory. You can always get better.

It is important to note that your mental health is just as important as your physical health. Start now, and you may just be on your way to enjoying the wonderful benefits of having a super memory.

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Jude Uchella is a research writer and a strong advocate for health and fitness. He takes pleasure in helping people live their best life. When he's not writing, he's probably researching the next topic to write about. :)