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Do you forget things and important dates often? There is a solution for you. Memory loss is a common problem among many people of all ages, though some associate it with old age. In addition, some medical experts argue that memory loss could be among the first signs of dementia. However, while there is no known or guaranteed prevention for the problem, some activities may help counter its effects. Check out these tips to improve your memory.
Consider physical exercise.
Physical exercise improves blood circulation throughout your entire body, including the brain. The increase in blood flow to the brain helps to sharpen your memory. Experts in the Department of Health and Human Services advise healthy adults to take an average of 150 minutes of active physical activities like aerobics per week.
You may take at least 150 minutes of brisk walking a week or 75 minutes of vigorous activities such as jogging. However, it is advisable to spread this time uniformly throughout the week. On the contrary, suppose you cannot get enough time for a complete workout activity; try at least a ten-minute walk a day.
Follow your doctor’s guidelines.
Sometimes your memory loss could arise from an underlying medical condition such as depression, obesity, high cholesterol level, high blood pressure, etc. Moreover, sometimes it could result from some deficiencies that may cause some body organs to function well. Therefore, if you have underlying medical concerns, it would help to observe your doctor’s prescriptions diligently.
Nonetheless, talk to your doctor before taking any medications, as some may affect your memory negatively. In addition, you may consider fisetin supplements. How you take care of yourself now is important for your overall health.
Organize yourself well.
Your forgetfulness can arise from the disorganization around you; home, workplace, school, etc. The best way to handle this is to start by organizing yourself. Here are a few tips to help you manage yourself better:
- If your home is cluttered, declutter
- Jot down your to-do tasks
- Mark important events and appointments in a calendar or notebook, or set an electronic reminder
Besides, you will remember things better if you have special places for them. Therefore, set aside a spot for your keys and other significant items around you. Moreover, it would help to minimize distractions and avoid multitasking.
Stick to a healthy diet.
A healthy diet is as essential to your brain as it is to the rest of your body, like the heart. Eat foods that help with your memory, such as vegetables, fruits, and whole grains. Additionally, consider low-fat foods rich in protein, such as beans, poultry without the skin, or fish. Furthermore, drink a lot of water and avoid too much alcohol. Primarily, taking a lot of alcohol leads to confusion and memory loss. Drug and substance use have a similar effect.
Get enough sleep.
Adequate and restful sleep helps consolidate your memories so that you can remember them later. Experts recommend about six to nine hours of sleep for a healthy adult. However, some people may have difficulties sleeping. The following are simple ways to boost your quality of sleep:
- Maintain a sleep schedule.
- Consider what you eat; avoid eating too much before going to bed and do not go hungry.
- Reduce your daytime naps.
- Try managing your concerns and worries.
- Make your sleeping environment restful; maintain your bedroom quiet, cool and dark.
- Including physical exercise in your daily schedule can also help.
Ensure that you are mentally active.
Participating in mentally-stimulating activities is an ideal way to maintain your mind alert and your memory sharp. Think of taking a crossword puzzle challenge or playing bridge. In addition, you can challenge your mind by taking an alternative road while driving or taking instrument classes. Furthermore, volunteering in your local community organization, charity projects, or school can keep your mind active.
While the above tips can help you manage your memory loss, some cases require medical attention. For example, if the problem hinders you from completing your routine tasks. Moreover, if you discover that the condition is deteriorating, it would be wise to see a doctor.