Ever feel like you’re forgetting something? If so, you’re not alone. It’s a phenomenon that happens to everyone, and it can be frustrating when you realize you can’t remember where you put your keys or why you went into the kitchen in the first place. These tips will help improve your memory recall, whether you’re trying to keep track of simple daily tasks or are studying for an upcoming test or presentation at work.
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Get a Good Night’s Sleep
One of the best ways to improve memory recall is by getting a good night’s sleep. Lack of sleep can cause mood swings and make it more difficult to focus on tasks, which negatively impacts memory recall. Make sure you’re getting at least 8 hours of sleep every night to reap the benefits of this tip. Some people need less than that, while others require much more. However, the average person needs between 7-8 hours of sleep per day to maintain optimal mental health.
Exercise Regularly
Exercise is not only great for your physical health, but it can also improve your memory recall. A study done in 2013 found that people who exercised regularly had better memory performance than people who did not. Exercise can release endorphins that help you feel good, and it also increases blood flow to your brain which helps with clarity of thinking. You don’t have to exercise hard or long to see results; a simple 20-minute walk three times per week will suffice.
Meditate
Meditation can be beneficial in many ways. It can help you to clear your mind, reduce stress and provide a sense of mental peace. Meditation also has the potential to improve your memory recall as it stimulates your brain cells to work together more effectively.
The next time you want to learn something new or have a hard time remembering an important detail, try taking five minutes out of your day to meditate. Even if meditation isn’t for you, these five other tips are worth trying.
- Take Breaks: Take short breaks throughout the day when studying or working on projects. These breaks give your brain time to recharge and process what it’s just learned so far.
- Eat Brain Foods: Try eating foods rich in Omega 3s like salmon, walnuts, and avocados which are known to promote healthy cell growth in our brains by keeping them healthy, happy and active all at once.
Play Brain Games
Playing brain games is a great way to keep your mind sharp. The following are some games that you can play:
- Sudoku- this game requires you to use logic and math skills as well as memory recall when trying to solve the puzzle. It’s not an easy game, but it will help improve your memory and ability to think on the spot.
- Crosswords- crossword puzzles work much like sudoku, where you need to use logical thinking and math skills as well as good old-fashioned memory recall to solve them.
- Hanging Man- Hangman is one of the oldest games out there (dating back to 18th century France), but it still proves popular today.
Eat a Healthy Diet
Eating a healthy diet is one of the best ways to improve your memory. A healthy diet can boost your brain’s performance and make you more alert. Eating plenty of fish, whole grains, dark leafy greens, and other fruits and vegetables will provide you with all the necessary nutrients to help keep your memory sharp. Avoid sugary snacks like doughnuts, cookies, and cake that can lead to weight gain which in turn leads to an increased risk of dementia or Alzheimer’s disease. One study found that obese people who had diets rich in antioxidants, vitamins E and C, and beta-carotene had lower levels of inflammation than those who didn’t consume such foods.
Reduce Stress
One of the best ways to reduce stress is to practice mindfulness. This will allow you to be more in tune with your thoughts, emotions, and surroundings and therefore less reactive to what’s happening at the moment. It’s also important not to take on too much at once, which can lead to overwhelm.
You can also take care of yourself by getting enough sleep, eating balanced meals, and exercising regularly. These habits will help you feel energized and ready to tackle challenges head-on.
Take Supplements
Taking supplements can help to improve memory recall, especially when paired with a healthy lifestyle. However, there are several factors that influence how well supplements work. The following tips can help you get the most out of your supplement regimen:
Take the supplement as directed on the packaging. Don’t take more than is recommended or less than is required to see results.
Consider food timing when taking supplements. Taking supplements like fish oil and curcumin (in turmeric) can significantly increase brain function and memory, but it’s important to consider how these supplements interact with other medications and substances.
Certain types of blood pressure medication may decrease the effectiveness of fish oil, while caffeine may negatively impact curcumin. For example, if you drink coffee in the morning then opt for a fish oil supplement in the afternoon instead.