5 Ways to Improve Memory
1. Get
Enough Sleep
Becoming more older, declining someone’s slepp quality. It causes a
decrease in memory level. Many experts agree that if people want improve their memory, getting enough sleep. “Sleep is key
time for your brain to solidify the connections between neurons,” says Barnard.
According to the journal Sleep
Medicine, researchers asked some subjects to perform some memory
tasks and then either take a nap or stay awake. The people who napped remember
more of the tasks they had performed than those who stayed up. One thing you should remember: Get seven to eight hours of sleep everyday.
2. Go
Exercise Regularly
Besides getting enough sleep, regular exercise also can improve your memory. Exercise improves blood circulation to the
brain which increases oxygen too. Exercise also makes you relax, thus it can
help your memory. Some studies suggest that regular exercise, whether
moderate or vigorous, can increase the brain's memory center by one or two
percent each year. Without exercise, the memory center will remain stable or
may decrease in capacity. You
can do an aerobic or take a walk for 30 minutes to help you improving your
memory.
3. Eat
Good Food
The types of food you eat is also affecting
your memory. This is reinforced by a research. Research shows that omega-3
fatty acids are beneficial for
brain health. Fish is a particularly rich source of omega-3, such as salmon,
tuna, mackerel, and sardines. The other
non-fish sources of
omega-3s such as seaweed, walnuts, spinach, broccoli,
pumpkin seeds, and soybeans. Research also shows that diets high in saturated
fat (from sources such as red meat, whole milk, butter, cheese, cream, and ice
cream) increase your risk of dementia and impair concentration and memory. The
best way to improve your memory is eat
more fruit and vegetables.
4. Do A Workout for Brain
Regularly giving the brain a workout can keep it growing and cause the development of new nerve
connections that can help improve your memory. A workout for brain can be done by
several things. There are developing new mental skills, especially complex ones such as learning a new language or learning to play
a new musical instrument, and challenging your brain with playing puzzles and
crosswords. You can play brain games too if you like
playing games. Those
can keep your brain active and improve its physiological
functioning.
5. Meditate
Meditation increases
oxygen intake, stabilizes heart rate, breathing, and blood pressure, and
increases the intensity of alpha, teta, and delta waves, which is the opposite
of physiological changes that occur when a stress response occurs. (Herbert
Berson MD, Harvard Medical School) Meditation
also control
blood pressure becomes more stable, equivalent to the use of blood pressure
control drugs, with no side effects. ("Hypertension", American Health
Association Medical Journal) Researchers at the UCLA
Laboratory of Neuro Imaging have called meditation “push ups for the
brain.” Over 1,000 published studies have demonstrated the health benefits of
meditation. Proven cognitive and mental health benefits include
memory improvement, stress reduction, mood enhancement, increased focus and
attention, and better performance at work.
Ariany Restu Kurnia Santi