The brain is considered to be the most complicated machine in the world and one that we know very little about. The complex electrical impulses that occur in the brain allow us to function and also help us retain what makes us unique, our memories.
Unfortunately, aging tends to cause a decline in our brain’s ability to adequately retain and recall our memories. And this problem is being seen more and more frequently due to a growing elder population along with habits that negatively affect our brain health.
To tackle this problem, experts have come up with a list of tips that can help improve your brain’s neuroplasticity and give it the exercise it needs to stay young for longer. Following these tips can help improve your memory recall and retention without any additional nootropic drugs.
Here are ten tips to boost memory retention and recall:
Don’t Drink Like It’s Your Last Night
A big problem we face today is the often accepted culture of binge-drinking. This unhealthy habit is not just harmful to the liver and heart, it also affects memory retention and sleep quality. To improve your ability to retain your memories, it’s best not to damage your neurons by binge drinking.
Try To Build Your Mind Palace
A cool trick to improve your memory retention and recall is by constructing a memory palace. This is a well known and ancient method of using complex visual places to link a series of memories to be recalled later on by visiting the memory palace.
Avoid Using The GPS For Directions
According to a 2013 study, using your GPS to get somewhere can cause your hippocampus to shrink. This hippocampus is the part of your brain that contains memories of locations and is responsible for moving these memories from short-term memory to long-term memory. Studies have also shown poor hippocampus health can cause dementia. To avoid this problem, avoid using the GPS unless you are absolutely lost.
Try Learning Something New
Just like your arms and legs, your brain also requires exercise to become stronger and sharper. The best way to strengthen your mind and memory is by learning something new or by doing something that challenges it. This can be done by learning a new language, learning to dance the salsa, or by playing mind games like chess.
Do Some Light Exercises
Working out is a proven method to stay mentally fit and healthy. Your brain experiences a boost in the supply of oxygenated blood and nutrients when your heart rate increases during your exercise. However, you don’t have to hit the gym to keep your memory intact, just walking every day can help.
Immerse Yourself In Nature
Surrounding yourself with nature can be very helpful to improve your memory retention. It is useful because it can help calm your emotional and mental stresses which are known to cause strain on your mental health. Even doing some gardening every day can help reduce dementia by 36%.
Avoid Some Medicines
Medicines are meant to help improve our health and lifespan, but some medications can negatively affect the memory. This usually happens because people don’t change their diet and exercise routines recommended by their doctors when being prescribed. While you should still take meds that are prescribed by the doctor, try to avoid sleeping aids, hypertension drugs, antidepressants, or metformin when you can.
Drink Some Coffee
Yes, it’s been found that caffeine in coffee can help reduce your risk of developing Alzheimer’s disease and Parkinson’s disease. And if you are concerned about the calories in a coffee, go for coffee without milk and sugar. However, if you drink too much coffee, your sleep quality can be negatively affected.
Keep A Sleep Schedule
An easy way to keep your memories as you grow older is by having a consistent sleep schedule. This means that you should go to sleep and wake up at the same time every day, including the weekends. Sleeping on time and getting sufficient amount of sleep also helps improve sleep quality which significantly helps improve your memory.
Like with memory palaces, you can better remember ideas or information by using a system that organizes the memories in a particular order. Try Mnemonic devices in your learning and see if you can better remember later on. This method has been tried, tested and proven to improve memory since the 1960s.
If you can remember the start of this article, we mentioned that your brain requires exercises to be able to become stronger and more robust which is why these ten tips were designed to help you boost memory retention and recall. They are recommended by experts and can be used by anyone regardless of their age in improving their memory.