To stay cognitively sharp and improve & enhance memory, important is a healthy lifestyle that includes regular exercise, a balanced diet, adequate 7-8 hours night sleep, reduce stress, and involvement in mentally stimulating activities. Try these tips to stay sharp and increase memory:
1. Physical activity
Regular exercise increases blood flow to the brain, which is essential for cognitive functions and, more importantly, memory. The aim should be a combination of aerobic and strength-training exercises.
Remain active—Even short bursts of activity can make a huge difference.
2. Mental stimulation
According to Dr. Manish Chhabria, Senior Consultant, Neurology, Sir H.N. Reliance Foundation Hospital, “Challenge your brain: Engage in activities that require focus and learning, such as reading, playing games, and learning a new skill always. Make a habit of continuous learning and exploration a lifelong process.”
Always Pursue Hobbies: Activities you enjoy can keep your mind sharp.
Listen to the radio, go to a lecture, play a game, visit a museum, learn a second language.
3. Healthy lifestyle
According to Dr. Rahul Sharma, neurosurgeon and brain and spine specialist, Ruby Hall Clinic, “Have a balanced diet: Focus on fruits, vegetables, whole grains, and lean proteins.
Prioritize sleep: Aim for 7-8 hours of good quality sleep every night, as sleep is crucial for memory consolidation and “rebooting” the brain.
Manage stress: Practice stress-reducing methods like meditation, yoga, and deep breathing.
Maintaining social connections improves cognitive function.”
4. Memory techniques
Regularly try to recall information without looking at notes or hints; this strengthens memory pathways.
Break down large amounts of information into smaller, more manageable chunks.
Associate information with specific locations or images to aid recall.
Spaced repetition: Review past information at increasing intervals to reinforce learning.
5. Brain-boosting foods
Omega-3 fatty acids in fatty fish, nuts, and seeds are good for brain health.
Antioxidants: in berries, leafy greens, and other colourful fruits vegetables, protect neurons.
Turmeric Contains curcumin, it has anti-inflammatory properties and it may improve memory.
Dark Chocolate: Contains flavonoids it can improve blood flow to brain.
6. Eat less sugar
Manage chronic health problems – such as high blood pressure, diabetes, depression, hearing loss, and obesity. The better you take care of yourself, the better your memory is likely to be. Regularly review the medicines you take with your doctor. Some medicines can affect memory.