If you struggle with your memory, it can be very frustrating. Not remembering important dates and such can be crucial. There are, however, some new habits you could try and do every day to help improve your memory.
1/ Eat for your mind
There is a specific science called Nutritional psychiatry, which uses food and supplements to provide essential nutrients and phytonutrients that help support an individual's mental health needs. Simply changing a few elements of your diet can improve your memory.
Here are a few examples:
- Limit added sugars, refined grains, and processed foods
- Increase animal protein, healthy fats, and antioxidants
- Support your metabolism by determining what and when to eat
- Maintain balanced blood sugar levels
2/ Omega-3 supplements
Omega-3 is a healthy fat often found in marine foods such as fish and algae. It is vital for cognitive function, as well as memory improvement. To get your daily dose of omega-3, you can either begin consuming more marine sourced foods or you can start taking omega-3 supplements, the latter is perfect if you aren’t a fan of fishy foods.
3/ Move your body
Everyone knows the benefits of exercise for one’s body, but did you know it also benefits your mind? Indeed, just adding a 30 to 60-minute exercise routine at least 3 times a week can improve your memory remarkably, according to Lancet Psychiatry study. Aerobic and cardiorespiratory exercise can increase white and grey matter in the brain. White matter in the brain is involved in the communication between the brain and the spinal cord, whereas grey matter mainly controls the processing that occurs in the brain.
4/ Meditation and mindfulness
Meditation and any other type of mindfulness practice are becoming more and more popular and for good reason. It has been proven that meditation can lengthen telomeres (a biomarker for longevity) and improve overall brain function. Meditation can also help increase grey matter in the brain, which can help improve your memory as well as your learning.
5/ Good sleep
Sleep is a key aspect of improving anything in your life. However, it plays an important role in your brain. Indeed, while you sleep, your brain goes over the day and trims down the unnecessary elements of it allowing it to store the essentials. Getting a full seven to nine hours of sleep will make sure all the right information has been stored correctly. Getting early nights now and then can help.