Mark Twain once said: “When I was younger, I could remember anything, whether it happened or not; but my faculties are decaying now and soon I shall be so I can not remember any but the things that never happened.”.
Our memory, taken for granted by many, sometimes due to ignorance or intentionally to avoid the pain it is attached to, is the thing that separates us from other living things.
The abilities that benefit us, allows us to grow as human beings are highly dependent on memory. Learning can only be achieved once we acquire what needs to be remembered efficiently.
Here are some of the things you can work on to help your memory stay sharp:
1. Get enough sleep:
Sleep is important for memory consolidation, so it’s important to get enough restful sleep. Studies from the journal Neuron in 2010 found that sleep deprivation was associated with impaired memory consolidation.
Memory consolidation happens when your brain is trying to put together everything in a meaningful way for access. Those short naps after reading a long text on new information can really help you remember the details better.
So if you are studying for an exam or a presentation, you are better off taking some shut eye to really retain what you read.
2. Stay physically active:
Physical exercise has been shown to improve memory function and increase the production of brain-derived neurotrophic factor (BDNF), a protein that helps to support the growth and development of new brain cells.
A study published in 2015 “Journal of physical education and sports” supports this.
It is instantly noticeable after exercise that you feel better. Your mental faculties work optimally when you’ve sweated out a little excess energy.
Going to the gym, a quick run, or maybe indulging yourself in a few tik-tok dance videos can make a huge difference in your memory retention.
3. Have a healthy diet:
According to the American Journal of Nutrition in 2010, a diet rich in fruits, vegetables, and healthy fats is important for maintaining good brain health and cognitive function.
As they say, you are what you eat. What is recommended by these studies is to go on a Mediterranean diet.
Eat like the Greeks, spend some more time and effort in preparing good food. It is the fuel that will make sure your memory and your brain works efficiently
4. Stay mentally active:
The Journal of the American Medical Association says engaging in activities that challenge your brain, such as reading, puzzles, and learning a new skill, can help to improve memory.
Those countless minutes spent on your Sunday paper doing crossword puzzles will keep you from becoming senile. Start dusting off your chessboard or play monopoly or card games if you like to rev up some of those brain cells.
5. Reduce stress:
A study published in Psychoneuroendocrinology states chronic stress can interfere with memory function, so it’s important to find ways to manage stress effectively.
This is definitely a backbreaker at times. Much ado about nothing as that famous Shakespear line would say. Most of the time we create those stressful moments.
We are creating the scenarios in our brain and react negatively to our own detriment. Try meditation or prayer.
6. Stay hydrated:
Drinking enough water is important for maintaining good cognitive function, including memory. The Journal of Physiology in 2015 conducted a study on young women which found dehydration was associated with impaired memory function.
Your lips are a quick indicator if you’re parched. If it’s dry chances are you are dehydrated. One can live without food for a week which you can’t do without water. Make sure to chug at least eight glasses a day to help your memory stay intact.
7. Get enough social interaction:
A study published in the Journal of the International Neuropsychological Society found that socializing with others has been shown to have a positive impact on cognitive function and memory.
No man is an island. You can not live without other people’s company. Humans are social beings and part of what makes us tick and maintains the brain to stay healthy is a healthy social life.
It’s also important to note that memory can decline with age, and certain medical conditions, such as depression and anxiety, can also affect memory.
If you are concerned about your memory, it’s a good idea to speak with a healthcare professional.
This new year, try to not only work on your body but also what gives you your identity and well being; your mind.
