Almost all of us have faced the situation when a name, a birthday, or a small piece of information is at the tip of one’s tongue but just does not materialize. Although this is completely normal, proper and consistent care of one’s brain health is required if one desires to keep one’s memory sharp and maintain focus every single day. The good news is that simple lifestyle adjustments and scientifically validated methods can help one maintain a strong memory and optimize brain functioning.
Why Memory Is Important?
A robust memory is critical for absorbing new information, making choices, performing tasks, and sustaining interpersonal bonds. While the brain experiences a set of changes as one gets older, there are numerous benefits of regular brain-stimulating activities and a healthy lifestyle that, as research indicates, help slow down memory decline.
What are the Best Ways to Keep Memory Sharp?
1. Remain Physically Active
Physical exercise improves oxygen supply to the brain and promotes the release of growth factors that nourish brain cells. Walking, yoga, and strength training not only enhance your physical health but also improve memory.
2. Consume a Brain-Boosting Diet
The brain’s performance is directly influenced by the food consumed. A balanced diet that includes omega 3 fatty acids (with fish, walnuts and flaxseeds), antioxidants (with berries and leafy greens), and vitamins (B12, D and E) provides protection to brain cells and enhances memory. Too much sugar and processed foods should be avoided since they can hinder focus.
3. Prioritize Quality Sleep
During sleep, your brain actively organizes and stores information, helping you understand the day better. Adults need between 7 and 9 hours of unbroken sleep each night to optimize cognitive function. Ineffective sleep is disproportionately associated with an increased incidence of forgetfulness and diminished mental agility.
4. Challenge Your Brain
Your muscles and your brain both require exercise for optimal function. If your brain remains unstimulated, it atrophies, and your neurons lose form and function. Learning a new language, musical instruments, and chess, as well as pursuing Sudoku and puzzles, are all excellent activities that strengthen neural networks and improve memory.
5. Manage Stress Effectively
The brain’s memory centers can be injured by cortisol, which is chronically released during stress. This perpetual threat of elevated stress has deleterious effects on our health. A combination of meditation, mindfulness, and deep breathing can better alleviate stress compared to old approaches.
6. Stay Socially Connected
Participating in group and community activities, as well as having deep conversations, keeps the mind active. This also helps in combating and lowering the chances of developing dementia. In contrast, staying alone is associated with a higher risk of brain disease.
7. Physiotherapy and Brain Training Techniques
Memory retention and sharpness can be maintained through certain therapies such as neurofeedback therapy, balance and coordination exercises, and dual-task training (which involves the combination of movement and memory tasks).
Meet the Author: Miss Anita Khan (Consultant Psychologist):
Aniqa Khan, the psychologist at Physio Resource Lahore, has over ten years experience in mental health and cognitive health care. She specializes in holistic mind-body care, stress reduction, and memory improvement.
Schedule your Appointment Now!
You can be any age and get the benefits of brain training, regular exercise, a good diet, and a full night’s sleep to help retain a strong memory. We provide expert mental and physical health care through our psychologists and physiotherapists at Physio Resource, Lahore. Book your session to take the first step towards improving your brain health!
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
Written by: Ms. Aniqa Khan, Consultant Psychologist
