From time to time, we all have our moments of forgetfulness, especially since life is getting busier by the day. While this is an entirely normal occurrence, memory lapses can, sometimes, be embarrassing and frustrating.
However, as we’ll soon see, there are several ways to improve your memory, as well as your brain efficacy.A memory is created by linking multiple nerve cells called neurons in the brain, and then solidifying the link so it can be used later, says Barnard Neal, an associate professor at George Washington University School of Medicine.
The brain is continuously developing neurons and building new links to strengthen memory as one ages, a phenomenon known as neuroplasticity, he adds. So, even if you are having memory lapses, it turns out it is never too late to boost your recall power.
Here are nine evidence-based tips to help you sharpen your mind, boost your mental performance, and most importantly, improve your memory
How to Improve Memory: 9 Science-Backed Tip
1. Get a Smart Supplement
Supplementation is among the quickest and most effective ways to improve your memory.
While there are so many supplements for memory improvement on the shelves today, a few have been shown to encourage the production of new nerve cells and reduce cognitive function inhibitors.
Here are our top three:
I. Mind Lap Pro
Many people swear by this nootropic made by Opti-Nutra. The formula of the supplement is designed to boost all cognition aspects. It is suitable for all types of people; from students, athletes, professionals, to competitors. The nootropic is sure to not only help boost brain power, but also protect and nourish the brain for sustained healthy function.For students, among other things, Mind Lap Pro supports the ability to study, learn, focus, and recall. The formula improves professional productivity by boosting focus and strategic thinking. Going by the several testimonials and reviews online, this supplement is perfect for individuals working in challenging environments.It is worth mentioning most of the ingredients of Mind Lap Pro are backed by several clinical trials for cognitive function improvement. Here are some of the active ingredients of the supplement and what science says about them; Citicoline: Optimizes neuro-electric impulses. It also helps in the synthesis of phosphatidylcholine (PS), a phospholipid in brain cells. This 2015 study (Www.Ncbi.nlm.nih.gov/pubmed/26179181) found that individuals who received doses of Citicoline had improved psychomotor speed, memory, as well as improved attention. Phosphatidylcholine (PS): A study (nCbi.nlm.nih.Gov/pubmed/22017963) published in 2011 found that supplementation with this compound increased cognitive function significantly. Subjects had higher mental clarity and improved mood. Lion’s Mane Mushroom: Research published here ncbi.Nlm.nih.Gov/puBmed/29199560 shows that this ingredient improves the growth of nerve cells and stimulates learning and recall abilities. Bacopa Monnieri: Also known as Brahmi, this wetland herb is popular in Ayurveda medicine for its mental health benefits. As this research (Ncbi.nlm.niH.gov/Pubmed/29289576), the natural ingredient accelerates learning and retention. It also improves the production of serotonin and acetylcholine.Other key ingredients of Mind Lap Pro with scientifically-proven cognitive benefits include L-Tyrosine, Maritime Pine Bark, Rhodiola Rosea, and a range of B vitamins.
Every bottle of this top-in-class nootropic comes with a raft of mental health and cognition benefits. Some of the benefits listed on the product’s website include; Increased focus and attention Mental clarity and alertness Improved information retention and memory recall Motivation and productivity Accelerated learningThe manufacturer points out that NitroVit is perfectly suited for learners of all ages, short attention sufferers, driven high-performers, and people aged 50 and over.The ingredients of NitroVit have also been scientifically shown to help improve memory and mental health. Here’s a quick look at some clinical trials; Alpha Lipoic Acid: This study (NcBi.nlm.Nih.goV/pubmed/22785389) published in 2012 found that supplementation with Alpha Lipoic Acid improved memory among subjects. Alpha-GPC: Research published here nCbi.nlm.Nih.Gov/pmc/articles/PMC4595381/ backed this compound for improved memory. It was is also thought to decrease mental impairments. Bacopa Leaf Powder: Also known as Bacopa Monnieri. This study (NCbi.nlm.niH.gOv/pubmed/29289576), the natural ingredient accelerates learning and retention. It also improves the production of serotonin and acetylcholine.Other NitroVit ingredients include Acetyl L-Carnitine, Huperzine A, CDP Choline, and Phosphatidylserine.
Noocube is a premium nootropic with a synergistic blend that supports and enhances mental speed, focus, and memory. Besides these, the manufacturer lists increased mental energy, improved communication, and enhanced concentration as the other significant benefits of using the supplement.The formula has seven powerful ingredients that have been uniquely blended to quickly and safely improve cognitive function. The ingredients include Alpha GPC, Huperzine, Cat’s Claw, Bacopa Monnieri, Oat Straw, among others.A 2011 study (Ncbi.Nlm.nih.goV/pubmed/21711204) reported that supplementation with 1600mg of Oat Straw Extracts can acutely improve concentration, attention, and one’s ability to maintain focus.
2. Diet-Eat brain-boosting foods
You probably already know that diets based on vegetables, fruits, healthy fat, lean protein, and whole grains have a lot of health benefits. Such diets are also good for your mental health. However, when it comes down to memory loss, it isn’t just about what you eat; it is about what you aren’t eating. So here are some nutritional tips that will help you improve your memory; Get enough omega-3sSeveral studies have shown that omega-3 fatty acids are beneficial to brain health. Oily fish like halibut, mackerel, herring, salmon, tuna, and sardines are good sources of omega-3 fatty acids. Findings from one study (Ncbi.nLm.nih.Gov/pubmed/26890759) show that omega-3 fatty acids increase recall, learning, among other cognitive functions. If you don’t like fish, consider other sources of omega-3s.There are several other foods that improve memory and come packed with a lot of omega-3s. They include ground flaxseed, and flaxseed oil, pinto beans, seaweed, walnuts, winter squash, pumpkin seeds, broccoli, spinach, among others. Drink green tea.It contains polyphenols, a blend of potent antioxidants which protect the body against free radicles that damage brain cells.What to limit or avoid: Limit saturated fatRed meat, whole milk, and cheese are some examples of foods with high amounts of saturated fat. Saturated fat has been linked with an increased risk of dementia Avoid added sugarsResearch has shown that sugar-laden foods may lead to memory lapses and decreased memory volume, specifically in the part that stores short-term memories Limit alcohol consumption.
3. Meditate as regularly as possible
Meditation affects your brain positively in various ways. Besides relaxing and soothing your brain, studies have shown that it also reduces stress and blood pressure. A 2009 study (Ncbi.nlm.NIh.gov/Pubmed/19280691/) found that meditation increases gray matter (the part of the brain that contains neuron cells). As one ages, gray matter declines, negatively impacting memory, as well as, cognition. This explains why meditation is helpful in improving memory.Another study (WWw.ncbi.Nlm.niH.gov/pubmed/24571182) also found that meditation techniques help to boost short-term memory for people aged 20 years and older.
4. Get enough sleep
Not having enough sleep has for years been associated with dementia. Studies have shown that sleep-deprived individuals are at a higher risk of having poor brain health. Research (NCbi.nlm.nih.gOv/pmc/articles/PMC4447313/) shows that sleep helps to consolidate memory. People who get enough sleep are more likely to perform better in, say, memory tests than sleep-deprived individuals.
5. Train your brain
How often do you play brain games? It turns out that exercising cognitive skills by playing such brain games as Sudoku, Tetris, and Crosswords can go a long way to improve your memory. In one study, 42 adults with various mild impairments found playing brain-training games on mobile applications significantly improved their performance on memory tests. See findings here (NCbi.nlm.Nih.gOv/pmc/articles/PMC5569993/).Brain games will challenge your brain and help strengthen your memory. The more your work that brain out, the better you are going to process, as well as, remember information. However, note that the best brain-training games are usually those that break your routine, challenging you to develop and use new brain pathways.
6. Don’t forget physical exercise
Of course, you understand that exercise is crucial for your overall health. And that includes your mental health. Several studies have proven this. One study (Healthline.cOm/nutrition/10-benefits-of-exercise) found that physical activity improves the secretion of various neuroprotective proteins. It also enhances the growth of neurons, which leads to improved memory and other cognitive functions. The study also points out that having a regular exercise routine in midlife ultimately reduces the risk of dementia as you age.Aerobic exercises are particularly good for mental health. Experts also suggest that exercises that involve hand-eye coordination, as well as, complex motor skills are excellent for brain health.
7. Get organized
Neuroscientists have found that the brain organizes information in memory is a series of related clusters. So, if you are, for instance, studying, structuring, and organizing what you are studying could make things easier to remember.Also, you will notice that you are more likely to forget stuff if there’s no order, for instance, if your house is cluttered. So to start remembering things more easily, try and get organized. Have some semblance of order in whatever you do and recalling things will be way easier. Again, when doing something, limit distractions and do not try doing too many things at the same time.
8. Eliminate Stress, and find help if you are depressed
Studies have shown that stress and depression are among the top enemies of the brain. Over time, stress and depression destroy brain cells and the hippocampus, the part of the brain that’s involved in the retrieval of old memories and formation of new ones. Chronic stress has particularly been linked to memory loss. Here are some tips for stress management; Take regular breaks throughout the day St realistic goals or expectations Have time for yourself; treat yourself Instead of bottling your feelings up, be free and express them Avoid multi-tasking. Focus at a single task at a time
9. Socialize more and have a laugh
From the previous point, it is apparent that depression and stress can impact negatively on your brain health. Research findings have also shown that an introvert is more likely to be depressed and develop mental health problems than a socially-active person.It is, therefore, important to involve yourself in various social activities that will keep you engaged. Find opportunities to be with people, make new friends, and share laughs, as well as joyful moments. This will not only keep your brain engaged, but is as well an excellent way to avoid stress and depression.There are a lot of simple and fun ways to improve your memory. If you are having trouble remembering things, these science-backed tips should help boost your brain health and help you get back your recall power. However, if you notice that your memory loss gets worse, for instance, when it begins to affect your daily activities, consider seeking professional help. Your doctor will examine you and recommend the best memory loss treatment for you.