Memory can be a very fickle thing, especially if you are suffering from stress, anxiety, the consequences of older age, and more. As many experts note, a strong memory is the hallmark of good health and the only way to improve it and to enhance is capacities is to either try a number of methods or to even consider adding a supplement to your routine.
This review would like to introduce you to brain improvement methods that you may want to consider and then, it will transition into everything you need to know about vitamins, should you chose that route. With this information, you’ll be able to make the best decisions for your cognitive health.
Memory and the Brain: How it Works
Before implementing any memory-improving methods into your daily lifestyle, it is necessary to understand how memory works. The main part of the brain responsible for memory is the hippocampus and everything that you remember, recall, and store is housed there. The second factor responsible for memory is the neuron.
A neuron is a nerve cell that communicates with other neurons and as you start to remember and procession, the connections between the neurons become stronger and what you learn is placed in your short term memory. As you start to take in the information more and repeat what you are learning, it turns into long term memory.
The key to healthy and strong memory is to maintain the neural connections in your brain. With strong connections, you’ll be able to perform at your cognitive best.
Factors that Influence Memory
Maintaining the strength between your neuron connections isn’t always easy, otherwise you and everyone else would never have any memory issues. However, the connections do break down, and for a number of reasons. Here are the main factors that influence your memory:
- Health conditions
- Hormonal changes
- Working too much
While you cannot change how old you are or the stress that you experience while studying or working, what you can do is to implement methods to improve the connections between the neurons in your brain. By enhancing the connections and strengthening the connections, you’ll be able to improve your memory as well. Now, you may be wondering how exactly you can strengthen the connections.
Methods to Improving Your Memory
There are a number of actions that you can take to improve your memory. Here are a few natural means that do not involve any supplements:
Challenging Brain Games and Tasks
The first option is to try adding challenging brain games and tasks to your daily routine. Many people prefer to use puzzles that stimulate neural activity. The key to choosing the right games and tasks is to ensure that they are challenging enough so that you actually need to work hard to achieve the end result. By putting in the mental effort, you’ll be able to enjoy from a positive result.
The second option is to use a method that features milestones. This can be a daily challenging activity that improves and becomes more difficult over time. By using a milestone approach, you’ll be able to reach your mental goals and to build upon them as time goes on.
Third, for those of you who are not interested in brain games, then exercise offers an alternative and refreshing approach. According to recent research, regular exercise improves not only the neuron connections in your mind, but also your ability to think clearly, information recall, and it treats the factors that cause memory issues.
When you exercise regularly, your brain changes and improves so that you can perform at your cognitive best. Keep in mind that you do not need to exercise at all hours of the day. The best method is to set up a regular workout routine so that you can ensure that you are getting just the right amount of exercise.
Getting Enough Sleep
Fourth, getting enough sleep is also another pertinent method to improving your memory. While it may seem that you are able to sleep for 4-5 hours per night, this figure is a gross exaggeration and it only causes fatigue and poor cognitive function. To truly keep your memory healthy and to experience the benefits of sleep, you need to make sure that you are sleeping about 7-9 hours per night.
As you sleep, your brain stores the information that you’ve learned throughout the day and therefore, it is important that you avoid waking up throughout the night. The best approach when it comes to sleep is to set a regular schedule and to follow it.
Keep Stress at Bay
Fifth, is imperative that you keep your stress levels at bay. According to research, chronic stress prevents information from storing in your hippocampus and it also stunts brain development. By avoiding stress and stressful situations, you’ll be able to enjoy from a healthy memory and a better life.
A few recommendations for reducing stress include following a healthy lifestyle, enjoying from leisure time, avoiding multitasking, and to simply incorporate positive energy into your day. With these approaches, you’ll be able to lead a less stressful lifestyle and instead, one that is with an adequate amount of calm and relaxation.
A Healthy Diet
Finally, it is also necessary to follow a healthy diet. What you eat directly impacts your cognitive function and performance and a result, the healthier your diet, the better your abilities and memories will be. A few of the main types of recommendations in terms of foods to add to your diet include grains, fruits, vegetables, proteins, and omega-3 fatty acids.
The main types of substances that feature omega-3 fatty acids are fish like herring, tuna, salmon, trout, sardines, and so forth. Other sources of healthy fats can be found in fruits and legumes like kidney beans, winter squash, spinach, soy, broccoli, and pumpkins seeds.
As you can tell, there are many natural methods that you can add to your daily lifestyle in order to enhance your memory and cognitive function. While there are supplements available, it is recommended that you undertake both methods: using quality supplements and trying some of the methods above. In doing so, you can maximize the effectiveness of each approach and ensure that you experience the best results.
Now that you are familiar with the methods, here is a discussion of the supplements.
Why Use Vitamins for Memory
With all of the methods explained above, you may be wondering why vitamins are even necessary. If you do chose to use vitamins, it is important to recognize that they are meant to supplement other healthy methods that you are adding to your lifestyle.
For example, you can take all of the vitamins that you want, but if your diet it vastly unhealthy and you don’t use your mind enough, you may fail to maximize the impact that the vitamins offer.
Therefore, if you do choose to add vitamins to existing routines, then here are some of the best options that you can choose from:
Vitamin B comes in many forms, each of which is recognized for its ability to provide you with better memory and an array of other cognitive improvements. A few of the main types of B vitamins that you may be familiar with include: Vitamin B12, B1, Biotin, Folate, Niacin, and others. When you add B Vitamins to your routine, here are the main benefits that you’ll experience:
- Enhances memory
- Improves focus levels
- Prevents attention deficits
- Keeps brain connections strong
A few sources of Vitamin B include cheese, liver, eggs, crab, and shellfish.
Vitamin K is mainly present in green vegetables and it is recognized for its ability to promote positive brain function. Here are the main benefits to Vitamin K so that you know what to expect when you add it to your routine:
- Prevents blood clots
- Stops calcium buildup in the brain that impacts memory
- Supports better memory and optimal functioning
Vitamin D is the special vitamin that reaches your system when you bask in sunlight. If you don’t live in a sunny area, then you can certainly take the vitamin as a supplement or receive it from foods. Here are the main benefits to adding Vitamin D to your daily lifestyle:
- Enhances your ability to understand and retain information
- Boosts recall
- Strengthens brain cell renewal and rejuvenation
- Enhances neural abilities
If you are interested in adding Vitamin D to your routine, you can receive it from foods like eggs, fish, and beef.
Vitamin E comes in 8 different forms, and each one is responsible for boosting your memory and cognitive function. In many cases, poor cognitive health is responsible for deficiencies in Vitamin E. Therefore, once you get this supplement up, you’ll be able to perform better. Here are the main benefits of adding Vitamin E to your lifestyle:
- Better memory
- Enhances recall
- Strengthens neurotransmitters
- Improves vision
To add more Vitamin E to your routine, simply add fruits like melons, kiwi, berries, mango, and papaya.
How to Improve Your Memory Summary
Overall, memory decreases with time, but there are things that you can do to keep it strong, healthy and effective. Whether by performing certain activities or by changing your diet by adding vitamin rich foods, you’ll be able to attain all of the support that you need to think clearly and to remember everything on a daily basis.
Also, the good news is that there are endless options to choose from when it comes to foods and methods that you can choose from.