Your memory helps you comprehend the environment around you. It retrieves both short-term and long-term information, whether you’re attempting to remember someone’s name or where you parked.
Who couldn’t use a little extra mental fortitude to help them remember the important things? It turns out that there are scientifically supported strategies to improve memory and promote brain health:
1. Make a Physical Movement.
Exercise is a kind of medicine for the mind and body. Aerobic activity increases white matter in the brain, whereas cardiorespiratory exercise increases gray matter. White matter is more involved in communication within and between the brain and spinal cord which is crucial for memory function. Whereas gray matter is primarily responsible for processes that takes place in the brain.
Thus, what level of physical activity is necessary to sustain mental well-being? The ideal range for obtaining all the advantages of mental wellness is revealed by a study that was published in the Lancet Psychiatry: You only need to dedicate 30 to 60 minutes, three to five times a week, to bolster mental health and elevate your mood (1).
2. Sleep Well.
Sleep is obviously essential for maintaining our general health, but did you also know that it is specifically important for maintaining a good memory? Every night as you sleep, your brain processes all the data from the day and filters out the details it doesn’t need to store what is important.
If you want to improve your memory while you sleep, make sure to go to bed a little earlier because getting seven to nine hours of good sleep guarantees that the correct memories are kept!
3. Nourish your Brain.
You can alter your diet in the following ways to enhance memory and brain function:
- Choose what and when to eat to support your metabolism.
- Boost your intake of antioxidants, healthy fats, and animal protein.
- Limit processed foods, refined grains, and added sugars.
- Keep your blood sugar levels in check.
The scientific discipline of nutritional psychiatry works with food and supplements to deliver vital nutrients and phytonutrients that support a person’s needs for mental wellness. Stated differently, deliberate dietary modifications can bolster your personal mental health and overall cognitive performance.
4. Take Plenty of Omega-3s.
Omega-3 fatty acids, especially EPA and DHA, which are mostly found in marine sources (fish and algae), are essential for improving memory and supporting overall cognitive function.
Adequate omega-3 dietary consumption has been demonstrated to improve cognitive health; DHA, with or without EPA, has been found to boost overall neuroprotection, increase blood flow to the brain, and improve working and episodic memory, among other benefits.
Taking high-quality omega-3 supplements that provide a healthy daily intake of these beneficial lipids—1,000 mg of EPA + DHA and above—is a simple approach to enhance memory and a variety of other brain functions.
5. Meditate and Unwind.
Over the past few years, mindfulness activities like meditation have undoubtedly grown in popularity, and for a valid purpose. It has been demonstrated that meditation enhances general brain function and lengthens telomeres, a marker for lifespan (Read more about telomeres here!). More precisely, meditation improves memory and learning by growing gray matter in the brain (2,3).
To Wrap Things Up
Adopting these scientifically proven techniques into your regular routine will significantly improve your memory and mental agility. Every action you take to improve cognitive function—from getting regular exercise to making sure you get enough sleep to feeding your brain the correct nutrition and omega-3s—makes a big difference.
Furthermore, practicing mindfulness through meditation promotes general brain health in addition to memory improvement. You can develop a more resilient memory and a sharper intellect by implementing these techniques. Long-term advantages require consistent practice, so for the best effects, start small and incorporate these behaviors into your daily routine.
Source |
- Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study – PubMed (nih.gov)
- Mindfulness practice leads to increases in regional brain gray matter density – PMC (nih.gov)
- The underlying anatomical correlates of long-term meditation: larger hippocampal and frontal volumes of gray matter – PubMed (nih.gov)
Anthuwin cupido says
Mental agility can do wonders for our overall productivity and problem-solving abilities. I remember a time when I was struggling to stay on top of my workload, and it felt like my brain was moving through molasses.
But after incorporating some brain-boosting techniques, like the ones in your post, I was able to tackle tasks with newfound focus and efficiency.
Jasmine Feliciano says
That’s so awesome! Using them was definitely a game changer in terms of focus and productivity! 😄
Cassie says
These are all great ways to improve mental agility and memory! I knew exercise is good for the brain but didn’t know it helps increase white and grey matter! So interesting! Thanks!
Jasmine Feliciano says
You’re welcome! So glad it offered that positive insight on the anatomical changes ☺️
Cynthia says
The older I get the more I am mindful of taking care of my health. This is a great article, great points.
Jasmine Feliciano says
Kudos to you for being proactive! Thank you kindly for reading 😊