Tips for improve your memory

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Tips for Improve Your Memory

These "tools" are primarily lifestyle-based, which is wonderful news. You don't need an expensive prescription medication or any medical procedure at all to boost your brain, and your memory. You simply must try out the following tricks to improve your memory.

Tools.

A strong memory depends on the health and vitality of your brain. Whether you're a student studying for final exams, 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.How to Improve Your Memory

Eat Right time and foodThe foods you eat and don't eat play a crucial role in your memory. Fresh vegetables are essential, as are healthy fats andavoidingsugar and grain carbohydrates.

Get your omega-3s.Seafood, consider non-fish sources of limit calories and saturated fat.Eat more fruit and vegetables. Drink green tea.Drink wine (or grape juice) in moderation..

Regular ExerciseExerciseencourages your brain to work at optimum capacity by stimulating nerve cells to multiply, strengthening their interconnections and protecting them from damage.During exercise nerve cells release proteins known as neurotrophic factors. One in particular, called brain-derived neurotrophic factor (BDNF), triggers numerous other chemicals that promote neural health, and directly benefits cognitive functions, including learning.

Avoid Multitasking

Used for decades to describe the parallel processing abilities of computers, multitasking is now shorthand for the human attempt to do simultaneously as many things as possible, as quickly as possible. Ultimately, multitasking may actually slow you down, make you prone to errors as well as make you forgetful.

Get on a regular sleep scheduleThe process of brain growth, orneuroplasticity, is believed to underlie your brain's capacity to control behavior, including learning and memory. Plasticity occurs when neurons are stimulated by events, or information, from the environment. However, sleep and sleep loss modify the expression of several genes and gene products that may be important for synaptic plasticity.Infants who slept in between learning and testing sessions had a better ability to recognize patterns in new information, which signals an important change in memory that plays an essential role in cognitive development. There's reason to believe this holds true for adults, too, as even among adults, a mid-day nap was found to dramatically boost and restore brainpower

Engaged with Brain GamesThe program is called Brain HQ, and the website has many different exercises designed to improve brain function and it also allows you to track and monitor your progress over time. While there are many similar sites on the Web, Brain HQ is one of the oldest and most widely used.

Active in new SkillEngaging in "purposeful and meaningful activities" stimulates your neurological system, counters the effects of stress-related diseases, reduces the risk of dementia and enhances health and well-being. A key factor necessary for improving your brain function

Healthy relationshipsHumans are highly social animals. Were not meant to survive, let alone thrive, in isolation. Relationships stimulate our brainsin fact, interacting with others may be the best kind of brain exercise.

Managing and minimizing stressSet realistic expectations (and be willing to say no!)Take breaks throughout the dayExpress your feelings instead of bottling them upSet healthy a balance between work and leisure timeFocus on one task at a time, rather than trying to multi-task

Have a laughLaugh at yourself.When you hear laughter, move toward it.Spend time with fun, playful people.Surround yourself with reminders to lighten up.Pay attention to children and emulate them.

Treat health problems Heart disease and its risk factors.Diabetes.Hormone imbalance.Medications.

Tips for supporting learning and memoryPay attention.You cant remember something if you never learned it, and you cant learn somethingthat is, encode it into your brainif you dont pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into your memory. If youre easily distracted, pick a quiet place where you wont be interrupted.Involve as many senses as possible.Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain. Even if youre a visual learner, read out loud what you want to remember. If you can recite it rhythmically, even better.Relate information to what you already know.Connect new data to information you already remember, whether its new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.For more complex material, focus on understanding basic ideasrather than memorizing isolated details. Practice explaining the ideas to someone else in your own words.Rehearse information youve already learned.Review what youve learned the same day you learn it, and at intervals thereafter. This spaced rehearsal is more effective than cramming, especially for retaining what youve learned.Use mnemonic devices to make memorization easier.Mnemonics (the initial m is silent) are clues of any kind that help us remember something, usually by helping us associate the information we want to remember with a visual image, a sentence, or a word.