Must read ! Caution: long article ahead Also, helpful article ahead ! These tips and tricks are some of the most effective methods for improving memory.

Do This And Your Memory Will Instantly 10X…

Memory strength is just like muscular strength. The more you use it, the stronger it gets. But you can’t lift the same size weight every day and expect to get stronger. You’ll need to keep your brain constantly challenged. Learning a new skill is an excellent way to strengthen your brain’s memory capacity. There are many activities to choose from, but most importantly, you’ll need to find something that forces you out of your comfort zone and commands your full attention.Here are some examples: • learn a new instrument• make pottery• play mind games, like Sudoku or chess• learn a new language

1. Learn something new

Any time you learn a new piece of information, you’re more likely to mentally record that information if it’s repeated. Repetition reinforces the connections we create between neurons. Repeat what you hear out loud. Try using it in a sentence. Write it down and read it aloud.

2. Repeat and retrieve

Mnemonic devices can be in the form of acronyms, abbreviations, songs, or rhymes. Mnemonics have been tested simce 1960s as an effective strategy for students. You’ve probably been taught a few mnemonic devices for remembering long lists. For example, the colors of the spectrum can be remembered with the name ROY G. BIV (Red, Orange, Yellow, Green, Blue, Indigo, Violet).

3. Try acronyms, abbreviations, and mnemonics

Grouping or chunking refers to the process of dividing newly learned information into chunks to produce fewer, larger chunks of information. For example, you may have noticed that it’s much easier to remember a phone number if the 10 digits are grouped into three separate chunks (e.g. 555-637-8299) rather than one long number (5556378299).

4. “Group” or “chunk” information

The mind palace technique is often used by memory champions. In this ancient technique, you create a visual and complex place to store a set of memories. For more instructions on how to create memory palaces, watch 2006 U.S. Memory Champion Joshua Foer’s TED talk.Here's the name: Feats of memory anyone can do

5. Construct a “mind palace”

Another tactic of memory connoisseurs is that they don’t just rely on one sense to help retain information. Instead, they relate information to other senses, like colors, tastes, and smells.

6. Use all of your senses

Modern technology has its place, but unfortunately has made us “mentally lazy.” Before you reach for your phone to ask Siri or Google, make a solid attempt to retrieve the information with your mind. This process helps reinforce the neural pathways in your brain.

7. Don’t turn to google right away

A busy schedule can maintain your brain’s episodic memory. One study linked busy schedules to better cognitive function. This study, however, was limited by self-reporting.

8. Keep yourself busy

Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine on the weekends. This can greatly improve sleep quality.

9. Sleep on a regular schedule

Diets such as the Mediterranean diet, DASH (dietary approaches to stop hypertension), and the MIND diet (Mediterranean-DASH intervention for neurodegenerative delay) have a few things in common. This includes their ability to improve memory and reduce the risk of Parkinson’s and Alzheimer’s disease. These diets focus on eating: • plant-based foods, especially green, leafy vegetables and berries• whole grains• nuts• legumes• chicken or turkey• olive oil or coconut oil• herbs and spices• fatty fish, such as salmon and sardines (lots of omega-3!)• red wine, in moderation

10. Eat more of these foods:

Proponents of the Mediterranean and MIND diets say to avoid the following foods: • sugar• processed foods• butter• red meat• fried foods• salt• cheeseSugar and fat has been linked to impaired memory. A recent study in humans found that a diet high in fats and sugars — common in a Western diet — impairs hippocampal memory. However, the study relied on questionnaires and surveys, which may not be as accurate.

11. Eat less of these foods:

Exercising has been shown to have cognitive benefits. It improves oxygen and nutrient delivery to the body, and helps to create new cells in the brain which are essential for memory storage. Exercise especially increases the number of cells in the hippocampus. There’s no need for the exercise to be strenuous. Walking, for example, is a great choice.

12. Get physical

Your brain is made mostly of water. Water acts as a shock absorber for the brain and spinal cord. It helps our brain cells use nutrients. So just a small amount of dehydration can have disastrous effects. Mild dehydration has been shown to cause brain shrinkage and memory impairment. Aim for at least eight to ten glasses per day, or more if you’re very active.

13. Drink water

Our memory is a skill, and just like other skills, it can be improved with practice and healthy overall habits. Thanks for reading ! Follow for more.

The bottom line

Do This And Your Memory Will Instantly 10X

Lifestyle steps may reduce brain disease risks and help to keep your brain and memories sharp. A major 2020 report suggests 12 factors within our control are responsible for up to 40 percent of dementia cases, such as smoking, poor fitness and obesity. Another study found it's never too late to make key lifestyle changes to see brain benefits.

Increasing your brain power 

Keeping an eye on your overall health is key for brain health.<ul><li>Watch these health numbers. Monitor and manage your blood pressure, cholesterol, and blood sugar levels. Diseases like hypertension and type 2 diabetes damage small blood vessels in the brain and affect thinking and memory.</li><li>If you often have difficulty following a group conversation, go for a hearing exam. </li><li>Get good sleep. When you're asleep, your brain goes into housekeeping mode and cleans out toxins.</li><li>Have your meds reviewed at least once a year. </li><li>Depression and chronic anxiety may make people more vulnerable to dementia as they age.</li></ul>

5 Brain health tactics

<ol><li>Smoking: Current smokers are 34 percent more likely to develop dementia in later life.</li><li>Junk food. Highly processed foods and those high in saturated fat, like red meat and full-fat dairy increase inflammation in the body, including your brain.</li><li>Too much alcohol. Research shows that heavy drinking can kill brain neurons and accelerate memory loss.</li><li>Air pollution may be toxic to nerve cells. Consider restricting outdoor activites in low quality air, avoid high-taffic areas while exercising and keep rooms wellventilated at home.</li></ol>

4 Things that are hard on your brain

Consume a mix of nutrient-packed foods, not one superfood.<ul><li>Choose flavonoids. A half-serving of apples, berries and pears may curb inflammation and cell damage.</li><li>Be careful with supplements as they may contain unapproved drugs.</li><li>Dark leafy greens may delay age-related cognitive decline.</li><li>Consider the Big 3. Meals that are 1/2 produce, 1/4 lean protein, and 1/4 whole grain with some fat.</li><li>Drinking 2 to 3 cups of coffee plus the same amount of tea daily can reduce dementia and stroke by 30 percent.</li><li>2 -3 weekly servings of fatty fish like salmon, tuna, and sardines may lower the chance of dementia.</li></ul>

Eat for brain strength

Fuzzy thinking and poor focus can be caused by anything from a sluggish thyroid to a vitamin 12 deficiency, or after recovery from COVID-19. If you suspect your cognitive fogginess is related to coronavirus, consider a neuropsychological evaluation at a post-COVID-19 recovery clinic. You may be a candidate for cognitive rehabilitation therapy to improve your memory.

Beating brain fog

Regular aerobic exercise boosts blood flow to your brain.<ul><li>Adults should get 150 weekly minutes of moderately intense exercise, such as 30 minutes of brisk walking five times a week.</li><li>Consider Yoga or Tai Chi. The unfamiliar moves can help your brain create new neural pathways.</li><li>Take a dance lesson. A study showed that older adults who danced several times a week showed less loss of the brain's white matter.</li><li>Lift some weights twice weekly for 30 to 45 minutes to help the brain's hippocampus from shrinking with age.</li></ul>

Exercise

<ul><li>Make Learning a Lifelong Pursuit. Trying new activities and building new skills throughout life may also help to reduce the risk of cognitive decline.</li><li>Retire a little later. A study suggested that working until age 67 or later may offer a buffer against age-related cognitive problems.</li><li>Focus on simple acts. Everyday activities like letter writing, reading, playing board games, mowing the lawn or doing laundry may be good for the brain, a 2021 study shows.</li><li>Hang out with friends.</li><li>Practising relaxation like meditation may help curb brain problems.</li></ul>

Keep your brain engaged

It's normal to occasionally misplace something. However, see a doctor if you notice that you have a regular pattern of one or more of the following: <ul><li>Asking the same question repeatedly, especially with behaviour changes.</li><li>Mixing up words, such as saying “radio” instead of “TV.”</li><li>Placing items in inappropriate places, like car keys in the fridge. </li><li>Getting lost while driving to places you know well.</li><li>Experiencing mood changes for no apparent reason.</li></ul>

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Do This And Your Memory Will Instantly 10X

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Bite-sized knowledgeto upgradeyour career

#brainhealth

IDEAS ABOUT #brainhealth

Do This And Your Memory Will Instantly 10X

It's Not Too Late. You Can Boost Your Brainpower at Any Age.

It's time to

READ

LIKE

A PRO!

Bite-sized knowledge
to upgrade
your career