Good memory is one of the crucial assets that every human being is proud of. Since memory is an inbuilt ability it faces many risks and can be lost due to very many reasons including failing health, accidents other bad habits like drug abuse and also old age. Traumatic events in life can also result to lost, poor memory or memory lapse.

Good memory can help you to save time and therefore enhance productivity. It is very frustrating when you cannot recall where you placed your keys and end up being late for work, an exam, interview, church service or even picking up your kid from school. This actually can destroy relationships and also potential achievements.

Have you ever been to an exam room and cannot recall anything even after thorough revision?. What about forgeting  your shopping at the store after purchasing due to an interruption by an old friend?

In academic world, good memory is key to success. The examiner will test your understanding but you cannot comprehend what you cannot even remember. Below are some of the ways to improve your memory.

5 Lifestyle activities to engage in

1. Physical exercise

According to the Journal of Exercise Rehabilitation, regular exercise reduces the risk of cognitive decline with age and protects the brain against degeneration.

Physical activity improves blood circulation in the body. This will enable you to remain active with maximum concentration on whatever you put your hands or brain on. Proper concentration will enable you to remember and you had engaged yourself in previously.

Physical activities to keep you at par include running, biking/ cycling, jogging and also games like football, netball and also volleyball.

2. Meditation

A research by National Library of Medicine (PMC 7967907) found out that practice of meditation or music listening can significantly enhance both subjective memory function and objective cognitive performance in adults with SCD.

Meditation enables you to reflect on the subject you choose giving you a dynamic overview of the situation and therefore a calming effect. It is through this effect that you feel peaceful enabling the brain to work without straining and easily recall events in life.

3. Learn new things

Learning new things is one way of assessing your memory capability. This ensures that you do not subject your brain to cramming or routine things from time to time. Grasping/learning new things keeps the brain active and ready to comprehend and retain any new information that is fed to it. You can take a new route to work or from work, learn a new language, or skill like playing a musical instrument.

4. Access yourself periodically

This is almost like meditation but you actually set an exam for yourself after reading a book or learning a new skill.  You write down your answers and compare with the real thing. This is like revision which exposes you the second time or consequent time to the initial concept. Next time you meet the same concept you will be able to remember how to go about it.

5. Be organized

Well organized people have information retained systematically in their brain hence enabling them to remember things clearly. For instance you will always remember where you keep your keys if you have a designated place for them.

Food and diet elements that are known to improve memory

1. Rosemary consumption

According to National Library of Medicine (PMC 881910), administration of R. officinalis improved cognitive function in animal models of cognitive deficit and in normal intact animals and the herb could be a potential treatment for Alzheimer’s disease.

PMC 7491497 concludes that rosemary has compounds (rosmarinic acid, carnosic acid and essential oil) which can provide promising natural medicines in treatment of anxiety, depression, Alheimezers disease, epilepsy, Parkinson’s disease and withdrawal syndrome. However it should be used sparingly as research is still ongoing on it’s usage and dosage.

Rosemary can be used in salads, preparing dishes like chicken, meat, fish amongst others. In most parts of Africa it is added to hot beverages like tea and coffee or hot water.

2. Fish oil.

According to National Library of Medicine( PMC 9641984), omega-3 improved learning, memory ability, cognitive well-being and blood flow in brain. The research also notes that fish have the highest concentrations of DHA and FPA and encourages natural intake of omega-3 through food.

This clearly indicates that fish oil or the natural fish are good for maintaining good memory or improving failing memory.

3. Balanced diet

 PMC 10083484 states that good brain health enables an individual to comprehend their abilities and adjust their cognitive, psychological, emotional and behavioral functioning according to various life events to cope optimacy. Individual nutrient deficiencies may substancially affect brain development and subsequent cognitive health.

A balanced diet should comprise of fruits and vegetables, proteins either or both plant and animal proteins. They include but not limited to fish, beans, meat, eggs, poultry, pulses etc. Carbohydrates may include rice, bread, potatoes, pasta among others. Cereals and nuts are also a plus to a balanced diet.

Water and other fluids are also very vital.

A balanced diet ensures the body as a whole gets vital vitamins and nutrients for normal functioning.

What to avoid

Certain lifestyles drastically affect the normal functioning of the body which narrows down to specific body organs including the brain. Bad habits that could damage or make you risk damaging your memory are stated below.

1. Taking too much sugar
2.  Smoking and taking alcohol
3.  Eating junk food and being overweight without regard to exercise.
4. Drugs that cause memory loss
5. Sleeping less hours and being exhausted without time to relax
6. Reckless driving that could result to an accident
7. Strenuous exercise that could affect the heart and result to complications like stroke or deficient supply of blood to the brain.

Disclaimer

The information in this article should not be used as an alternative to the advice of your Doctor, Clinician or Therapist. Kindly note that some of the items here are still under research.