5 Lifestyle Changes to Improve Your Memory
What are ways to improve your memory?
- Include physical activity in your daily routine
- Stay mentally active
- Adopt a healthier diet
- Take a brain-boosting supplement
- Sleep well
People normally experience an occasional lapse in memory. Most of the time, it can happen due to a heavy workload, stress, or a preoccupied mind. But if what you’re experiencing is consistently poor memory, it can be problematic. Several factors cause poor memory, including age and genetics. These factors cannot be controlled. The good thing is, there are many manageable risk factors for memory loss, such as diet and lifestyle. Taking control of these factors is a great way to improve your memory. Continue reading on to learn how!
Include physical activity in your daily routine
One of the most crucial aspects of brain health is blood circulation. Through it, essential nutrients and energy get transported to your brain. Nutrients are then used to power all functions of the brain, including your memory.
The best way to get your blood pumping and keep your brain sharp is through physical activity. For most adults, doctors recommend at least 150 minutes a week of moderate exercise (like brisk walking), or at least 75 minutes a week of vigorous exercise (like jogging or weight training).
To get the power you need for an active week, add Nutrimeal from Essential Supplements to your diet. In each pack, you’ll have a quick, easy breakfast or nutritious lunch on the go.
Stay mentally active
Similar to the other muscles in your body, your brain also needs plenty of stimulation and exercise to stay in top shape. Mental workouts are just as essential to your memory as staying physically active. Giving your brain plenty of stimulation is essential to maintaining healthy amounts of gray matter, which are brain areas that house your neural cell bodies, axon terminals, dendrites, and nerve synapses.
Challenging your mind can also help your brain grow and expand its neural pathways, which make memory retention and recall much easier.
Mental activities can be as simple as taking alternate routes while driving, or doing a simple puzzle every day. More challenging activities, such as learning a new instrument, are especially effective at improving your ability to remember new information.
Social interaction is also considered a mental exercise and is important in warding off memory loss. So, make sure your days are full of activity and contact with loved ones, friends, and others — especially if you live alone.
Adopt a healthier diet
Certain foods may be fun and delicious to eat, but can negatively affect your brain health and cause poor memory. Studies show that foods with plenty of added sugar, such as soft drinks and candies, can be linked to a higher likelihood of Alzheimer’s disease.
Therefore, you need to consume a healthy diet to protect your brain health. Eat lots of fruits, vegetables, and whole grains to get all the important phytonutrients your brain needs to power all of its functions. If you have trouble with this diet, try supplementing with a high-quality multivitamin, such as CellSentials from Essential Supplements, to meet your daily dietary needs.
Having a healthy diet may also help you maintain a healthy weight, which can be great for your brain. Several studies state that being obese can alter memory-associated genes in the brain, negatively affecting memory. Obesity can also up your insulin resistance and inflammation levels, both of which impair memory.
Take a brain-boosting supplement
Aside from phytonutrients, your brain relies on fatty acids to regulate brain cells, neurogenesis, brain inflammation, and synaptic function. In particular, your brain needs Omega-3 fatty acids to protect itself and function properly.
Fish oil supplements are a great source of Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Taking a supplement like BiOmega from Essential Supplements has been shown to reduce inflammation, relieve stress and anxiety, and slow mental decline — all of which support a more robust memory. It’s so effective, it can even improve memory in older adults with mild cognitive impairment, as found in another study. Their results showed that after 12 months of continued use, their short-term and working memory improved significantly.
Sleep plays an important role in helping your brain sift through and store new experiences and information into long-term memories. Your brain needs adequate and restorative sleep to properly consolidate memories — getting less than 7 hours of sleep a day will interrupt this process and prevent your brain from storing memories.
Most adults need anywhere from 7 to 9 hours of sleep to feel well-rested, and for their brain to create new memories. If you’re constantly having trouble meeting the recommended hours of sleep, you may experience poor memory that gets worse over time. Following healthy sleep habits, such as avoiding screen time before bed and fixing up a more sleep-conducive bedroom environment will help you get the rest your brain needs.
If you’re still struggling to sleep well, taking our Pure Rest supplements every night will supply you with enough melatonin to ease you into slumber.
Find yourself misplacing your keys, or forgetting your phone at home constantly? Have a hard time remembering new faces and names? Memory loss isn’t something to take lightly when it affects your daily life negatively. If you’re suffering from poor memory, consider these five simple ways to improve memory, and change up your lifestyle to best protect your brain health.
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