8 Alternative Methods To Improve Your Memory

Learning musical instruments requires plenty of brain-activating components. Adults must first learn and remember new key positions, whether the instrument uses keyholes, strings, or mallets. Then, while you retain and practice those keys, you must match the keys to a brand new language—musical notes. Musical notes correspond to different keys and remembering which note matches which key can exercise multi-faceted memory techniques. As the brain learns new things, the brain creates fresh neuro-pathways to retain those practices. A brain with many fortified neuro-pathways can remember many things.

When you keep in contact with old connections, you’re mandated to remember different things about other people’s lives. These connections help keep your long-term memory in check. Socializing also promotes “happy” chemicals in the brain, like endorphins or serotonin, which helps fortify neuro-pathways and retain memory. Any practice that relies on maintaining neurotransmitter-knitted connections will maintain your memory—especially when you force yourself to go out of your way to remember old or new details about other people. Plan visits, write letters, make phone calls or faraway reunion reservations and make sure to connect with the people you want to include in your life.

Exercise contributes to memory retention in one direct way: exercise makes sure all of your body’s organs remain well oxygenated with blood and supplied with nutrients. These organs include the brain. Exercises that improve heart health and lower blood pressure will take additional pressure off the brain’s processes. If the brain is overloaded with stress or other factors, memory may drop over time. Keep your body in check so that your brain doesn’t have to. Keeping a routine also helps keep memory solid—exercising at the same time every day will set your brain on a schedule, building connections to events that improve your memory.

Some studies show that antioxidants directly impact brain health. In addition to neutralizing the body, some scientists believe that antioxidants help brain cells to age more slowly, sharpening memory and overall mental clarity in the long term. Some anti-oxidant foods include:

• Legumes (Beans)
• Apples
• Acai berries
• Blackberries, blueberries, and raspberries
• Pecans
• Potatoes
• Artichokes

These foods can be found year-round and help promote overall body health that keeps every system, including the brain, working at its peak.

Many factors can cause stress, including hereditary disorders like generalized anxiety disorder (GAD) and clinical depression. People with these disorders run a higher risk of Alzheimer’s disease and general memory degeneration. This is because stressors trigger oversensitive neurotransmitters in the brain and stimulate the brain to produce stress chemicals that retroactively harm the body. In too many quantities, adrenaline and the stress hormone cortisol can trigger high blood pressure, a high heart rate, and an over stimulated brain. Health, wellness, but most importantly a changed frame of mind and way of thinking, will help decrease anxiety and stress in the long term.

 Omega-3 fatty acids supplement cells with imperative minerals that sustain overall health. Specifically, the acids and antioxidants keep muscles and organs working smoothly and optimally. New studies show that the inflammation-fighting properties of omega-3s can, over time, slow the aging of cells in the brain. Omega-3s may coat brain cells with a protective layer and reduce their transformation or degradation. Omega-3 rich foods include legumes, oily fish, oily nuts like walnuts and almonds, and flaxseed. A fish oil supplement also contains omega-3s and promotes heart health and blood clarity.

Studies show that B-complex vitamins help reduce or prevent memory loss—B vitamins help release stored energy and complex compounds in many cells in the body. This creates less stress for the brain, as well as supplies the brain with nutrients. B-vitamins come with many names—like thiamin, riboflavin, and folacin, or folic acid)—but they all work toward a stronger memory. Listed below are some B-vitamin rich foods:

• Pork, whole grain, and dark green vegetables regulate metabolism
• Dairy products, white meat and fish supplement healthy skin
• Omega-3 rich foods like legumes and fish protect nerves and neurotransmitters
• All leafy vegetables and grains promote excellent blood function

While sleep itself is not new information in fighting memory loss and improving memory, very new studies have found specific links to getting a full eight hours’ sleep. Studies show that the brain produces a chemical labeled 4EBP2 that helps the brain retain new information and fortify its memory. In addition, sleep helps the brain to repair its cells and isolate new information to different parts of the brain. Information is “saved” depending on the strength of its neuro-pathway. Preserve new information by repeating the new information in speaking, writing, or acting—when you sleep, the brain will retain that memory more readily. Adults should get no fewer than seven hours’ sleep a night. Sleep deprivation, even if minor, can still collect over time and lead to faster memory loss as you age.