How to improve your memory


The brain is a complex organ with innumerable connections. Certain exercises and activities, if done regularly, may help strengthen those connections.

The following suggestions may help boost your memory:

  • Physical activity increases blood flow to your whole body, including your brain. This helps keep your memory sharp. For most healthy adults, the researchers recommend at least 150 minutes a week of moderate-intensity aerobic activity (brisk walking) or 75 minutes a week of vigorous aerobic activity (jogging) preferably spread throughout the week.
  • Mental activity Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain healthy and might keep memory loss at bay. Try solving crossword puzzles or attempting numerical games. Read a section of the newspaper that you normally skip. Learn to play a musical instrument.
  • Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends and others, especially if you live alone.
  • Limit distractions and don’t try to do too many things at once. Think about the task you are working on and try to focus.
  • Sleep plays an important role in helping you consolidate your memories, so you can recall them down the road. Getting enough sleep is a priority. Most adults need seven to eight hours of undisturbed sleep a day.
  • Diet might be as good for your brain as it is for your heart. Eat fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, lean meat and skinless poultry. What you drink counts, too. Not enough water or too much alcohol can lead to confusion and memory loss.
  • Follow doctor’s treatment recommendations for any chronic conditions, such as depression or kidney or thyroid problems. The better you take care of yourself, the better your memory is likely to be. Also, review your medications with your doctor regularly. Various medications can impact memory.
  • Try meditation. It strengthens your focus and coordination and improves memory as well.
  • Pay attention to the items that surround the objects you have forgotten. Keep your things organized.
  • Set your alarms and use features to organize your dates. Stop multitasking. Concentrate on one task at a time.
Memory time

Medical Author: Karthik Kumar, MBBS