A strong memory depends on the health and vitality of
your brain. Whether you’re a student studying for final
exams;or even a working professional interested in doing all
you can to stay mentally sharp, or a senior looking to
preserve and enhance your grey matter as you age,
there are lots of things you can do to improve your
memory and mental performance.
1. </PHYSICAL EXERCISE/
While mental exercise is important for brain health,
that doesn’t mean you never need to break a sweat.
Physical exercise helps your brain stay sharp. It
increases oxygen to your brain and reduces the risk for
disorders that lead to memory loss, such as diabetes
and cardiovascular disease. Exercise also enhances
the effects of helpful brain chemicals and reduces
stress hormones. Perhaps most importantly, exercise
plays an important role in neuroplasticity by boosting
growth factors and stimulating new neuronal
2. EAT EGG REGULARLY
Egg yolks are nutritional powerhouses packed with
many vitamins and minerals essential for good brain
function. This cheap and versatile ingredient is a
good source of iron, which is essential for creating
red blood cells which carry oxygen to the brain,
helping to keep your mental faculties sharp and to
keep you alert and focused. Eggs are also a good
source of vitamin B12 – a deficiency of which can
lead to memory loss and confusion – and iodine,
which has been shown to improve problem-solving
abilities even in only mildly deficient children.
3.DON'T DEPRIVE YOUR BODY OF SLEEP
There is a big difference between the amount of sleep
you can get by on and the amount you need to
function at your best. The truth is that over 95% of
adults need between 7.5 to 9 hours of sleep every
night in order to avoid sleep deprivation. Even
skimping on a few hours makes a difference! Memory,
creativity, problem-solving abilities, and critical
thinking skills are all compromised.
But sleep is critical to learning and memory in an even
more fundamental way. Research shows that sleep is
necessary for memory consolidation, with the key
memory-enhancing activity occurring during the
deepest stages of sleep.
Get on a regular sleep schedule. Go to bed at the
same time every night and get up at the same time
each morning. Try not to break your routine even
on weekends and holidays.
Avoid all screens for at least an hour before bed.
The blue light emitted by TVs, tablets, phones, and
computers trigger wakefulness and suppress
hormones such as melatonin that make you sleepy.
Cut back on caffeine. Caffeine affects people
differently. Some people are highly sensitive, and
even morning coffee may interfere with sleep at
night. Try reducing your intake or cutting it out
entirely if you suspect it’s keeping you up.
4. EAT BREAK FAST REGULARLY
Don’t miss breakfast. Having to wake up in
the morning and get to work early enough
may tempt you to skip breakfast, especially for
the men. Eating
breakfast has been shown to improve your
short term memory and concentration. High
fibre whole grains like oatmeal and fruits are
all great for breakfast. You should not take
something too heavy because this will not only
make you sleepy, it can also put your brain to
5. TAKE GREEN TEA
As your brain is made up of around 80 per cent
water, keeping it properly hydrated is vital for
helping it to function at optimum levels. However, if
you’re not a fan of regular water, swapping it for a
cup of green tea could have added benefits for your
brain. A Korean study has found that green tea can
help to increase mental alertness and enhance your
memory. Researchers have also found that the
antioxidants found in green tea can help to protect
the brain and reduce risk of dementia.
6. MANAGE STRESS
Stress is one of the brain’s worst enemies. Over time,
chronic stress destroys brain cells and damages the
hippocampus, the region of the brain involved in the
formation of new memories and the retrieval of old
ones. Studies have also linked stress to memory loss.
7. TAKE TIME TO LAUGH
You’ve heard that laughter is the best medicine, and
that holds true for the brain and the memory as well as
the body. Unlike emotional responses, which are
limited to specific areas of the brain, laughter engages
multiple regions across the whole brain.
Furthermore, listening to jokes and working out punch
lines activates areas of the brain vital to learning and
creativity. As psychologist Daniel Goleman notes in his
book Emotional Intelligence, “laughter… seems to help
people think more broadly and associate more freely.”
Looking for ways to bring more laughter in your life?
Start with these basics:
Laugh at yourself. Share your embarrassing
moments. The best way to take ourselves less
seriously is to talk about the times when we took
ourselves too seriously.
When you hear laughter, move toward it. Most of
the time, people are very happy to share something
funny because it gives them an opportunity to
laugh again and feed off the humor you find in it.
When you hear laughter, seek it out and ask,
Spend time with fun, playful people. These are
people who laugh easily—both at themselves and at
life’s absurdities—and who routinely find the humor
in everyday events. Their playful point of view and
laughter are contagious.
Surround yourself with reminders to lighten
up. Keep a toy on your desk or in your car. Put up a
funny poster in your office. Choose a computer
screensaver that makes you laugh. Frame photos of
you and your family or friends having fun.
Pay attention to children and emulate them. They
are the experts on playing, taking life lightly, and
Thanks for reading 🙂 #hugs