There are several ways we can boost our brain power and improve our short-term and long-term memory; So here are seven tips you can follow for that:
1. Eat brain foods:
Some foods are better for our memory than others. And then to protect our brains, according to research, the following “superfoods” can help us:
Green leafy vegetables:
These foods, along with other plant foods, can help our memory, because they are rich in healthy nutrients that are thought to slow cognitive decline.
Berries:
We hear a lot about flavonoids when it comes to our brains, which are the natural plant pigments found in berries, and in a study published in the Annals of Neurology, researchers found that women who ate two or more servings of strawberries and blueberries a week managed to delay the deterioration of their memory.
Omega-3:
Fatty fish provides most of the omega-3s, which are healthy, unsaturated fats that are thought to improve memory. It is recommended to eat fish at least twice a week, but choose those that are low in mercury such as salmon, cod, or canned tuna. On the other hand, if you do not like fish, talk to a medical professional about taking a supplement instead.
2. Exercise regularly.
Sometimes it may seem that the solution to everything is exercise. But it helps you. Its benefits are not limited to improving our physical fitness and releasing endorphins only; it also secretes proteins that protect nerves and enhances our cognitive abilities, as research conducted at the University of British Columbia found that regular aerobic exercise can increase the size of a region of the brain that helps improve memory.
3. Use apps to train the brain:
Not everything we do is about eating healthy and exercising, so why not exercise your brain instead? One experiment found that people who did 15 minutes of brain-training activities 5 days a week were able to see improvements in their brain function. There are several great ways you can try this, including Lumosity and the Game Show.
4. Play board games:
What could be better than boosting your brain power and improving your memory while having fun with friends or family? Board games can bring you many benefits. First, regions of the brain The hippocampus and prefrontal cortex are responsible for memory formation, which is what we use when we play. Second, board games have the added benefit of being social, and one study suggests that those with a very active social life will not experience rapid memory decline, as a study showed a recent survey found that the most important emotion elicited by playing board games is satisfaction.
5. Practice meditation:
One of the most effective ways to improve your memory is to practice meditation. A recent study found that just two weeks of meditation training can improve your cognitive abilities. This isn’t surprising, because meditating often is about focusing for longer, without letting other (less important!) distractions distract you.
There are many ways you can learn to meditate, and you can even do it when you’re at home using apps like The Mindfulness App, Headspace, or Calm.
6. Go to sleep at a set amount of time.
Some people make the mistake of giving up enough sleep to get more things done during their day. However, this is not only detrimental to their physical and mental health; It even harms their creativity, problem-solving, and memory skills as well. According to Harvard University, adults need 7.5 to 8.5 hours of sleep to be their best, and there are some rules you can set to help. Try to go to bed at the same time each night, and avoid using any devices before bed, especially those that emit blue light.
7. Take up a new hobby.
Brain exercises should involve something you have to learn rather than something you have already mastered. So choose a new hobby, whether it is learning to play a musical instrument, learning a new language, or even a craft; Challenging tasks that require you to work through levels or stages to provide the perfect opportunity to improve yourself a little bit at a time, which in turn strengthens your memory.
