Whether studying, at work, or in everyday life, we constantly have to remember things. But stress, unhealthy diet, lack of sleep, and more make our memory tired. We forget to buy items from the shopping list, miss events, or can't remember where we left keys.
In this article, we will share some valuable tips on how to improve your memory.
How Can Diet Help to Improve Memory?
Brain food is all the rage. But what exactly is that? – Foods that improve memory often contain Vitamin B, minerals like Iron and Zinc, and healthy fats - the energy for the brain.
But one crucial component is often forgotten: water. For a powerful brain, you should drink plenty of water. Alcohol, on the other hand, impairs the ability to concentrate and damages memory in the long term.
Popular brain foods include walnuts, fish, and olive or rapeseed oil, as they contain essential fatty acids for memory. Cashew and Brazil nuts are Magnesium suppliers, which play a critical role in stressful moments.
It also would help if you avoided sugary snacks because they only push you for a short time. Your brain relies on a steady supply of glucose. The best way is to choose the long-chain carbohydrates, which can be found in whole grain products.
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Improve Memory Through Exercise
Sport is essential for physical fitness and mental health because exercises improve blood circulation and enhance the oxygen supply to the brain cells. Try the exercise for at least 30 minutes about 3 to 5 times a week, ideally combining concentration exercises with the sport. Dancing, climbing, or ball sports are the perfect choice to stay fit.
Memory Training for the Brain
Crosswords, Sudoku, Puzzles, and Co. are typical examples of training the brain playfully. But once a practice is known and the solution is simple, you no longer promote neuroplasticity. It means your brain no longer makes new connections. It is therefore essential to always take on new and challenging tasks. Staying in your comfort zone all the time doesn't help your memory. How about learning a new language? Or maybe, musical instrument lessons? These are worth trying, but reading books is also good memory training. Also, the brain needs to break up routines. For example, if you are right-handed, brush your teeth with your left hand.
Another way to train memory is to incorporate small training sessions into everyday life. For example, you can create a shopping list and check whether you have been able to remember everything.
Which Medicinal Plants and Supplements Can Help to Support Memory?
Secondary plant substances from medicinal plants are said to have a memory-improving effect. For example, green tea and ginkgo consist of tannins that improve brain blood circulation. Other traditional medicines that are used to enhance memory are Brahmi, ginseng, guarana, coffee, and medicinal mushrooms such as Lion's Mane.
FOCUS from CLAV contains ginkgo, green tea extract, and vitamins and minerals for improved concentration and alertness.
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Improve Memory Through Relaxation Exercises and Sleep
Stress and fatigue make memories fade. That's why relaxation and getting enough sleep should always be on your list. For example, you can improve your well-being and reduce stress with yoga exercises, meditation, or autogenic training.
And for healthy sleep, you need enough time. About 7 to 8 hours are recommended to start the day well. You can find more information about healthy sleep here.
Improving Memory: Tips for Your Health at a Glance
- Eat healthy with plenty of Vitamin B and minerals.
- Fatty acids are necessary for the brain. You can find them in nuts, seeds, and fish.
- Drink plenty of fluids, ideally water.
- Avoid sweet snacks and prefer complex carbohydrates from whole grain products.
- Exercise improves cerebral blood flow and brings oxygen to the cells.
- Always face new challenges to keep your brain flexible. Over time, you'll be able to memorize more information.
- Use the power of nature and improve your memory with medicinal plants like ginseng.
- Relieve stress with relaxation exercises to give your brain the focus it needs.
- Get a good sleep to keep your brain sharp and your memory better.
Get active now, implement some of our tips to improve your memory, remember new things well, and stay mentally fit at any age.
Sources:
- https://www.healthline.com/nutrition/ways-to-improve-memory
- https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
- https://www.webmd.com/balance/features/tips-for-better-memory
- https://www.health.harvard.edu/topics/memory
Disclaimer: This article is a collaborative effort of the CLAV editorial team, created on the current literature base. All our publications are supplemented with passion and expertise for naturopathy and a healthy lifestyle. Our medical experts approve all texts before publication. Please Note: Dietary supplements are no substitute for a balanced, healthy diet or medical advice.
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