Feel like you’re always forgetting something? While a little bit of forgetfulness is understandable, dealing with memory issues on a regular basis is tedious and can lead to problems at work and home. Take a look at a few everyday ways you can give your memory a kickstart and keep it working at its highest capacity.
Eat more fish
Consuming fatty fish, like salmon and rainbow trout, at least two times per week can boost your brain power (and give you glowing skin in the process). Research has shown that people who regularly eat fish full of omega-3 fatty acids have a slower rate of cognitive decline. Incorporate fatty fish into your weekly menu to give your memory an edge.
Scientists have found that just one year of moderate fitness walking three days per week can noticeably increase the size of the brain’s hippocampus—an area that’s key for memory. The hippocampus is known for shrinking as we age and play a role in conditions like dementia. Aerobic activity, like a brisk walk, can actually boost the performance of the hippocampus and keep it healthier, longer. An inactive body is directly correlated with deterioration of the mind so keep both in top shape by staying active.
Listen to music
It doesn’t even have to be classical music to work. Research proves that listening to music activates every known area of the brain. The pleasure music brings boosts dopamine, which makes you happier and more receptive to things like learning something new. It’s why college students swear that listening to their favorite playlists improves studying skills and why runners have more motivation to complete more miles when their earbuds are in.
Whether you attend a local event or play online, the health benefits of bingo are actually pretty well-documented. A group of researchers studied a variety of age groups that included some people who’d been diagnosed with Alzheimer’s disease and found that playing bingo had overall health perks for all. Among the benefits mentioned in the research were increased focus and concentration, stress reduction, and a spike in endorphins from the socialization aspect.
The National Sleep Foundation recommends that adults log no less than seven hours of sleep every day—no exceptions. This includes naps so if you can’t manage it at night, be sure to make up for it later on. Experts believe that along with a nutritious diet and enough exercise, sleep is vital to overall health—including of the brain.
Do something new
Psychological Science published data that found learning a new skill is not only good for confidence—it boosts memory. Try something new, and often. Don’t allow yourself to be boxed into your comfort zone. Sign up for a new fitness class. Make a new recipe. Talk to a new person at work or the gym. Pick up an autobiography about someone you admire and learn what contributed to his or her greatness. Keep your mind in shape by constantly stretching it beyond its limits.
What are your tried-and-true methods for keeping your memory sharp?