Expert's Tips: 7 Simple Ways to Improve Memory Naturally

TEMPO.CO, Jakarta - Forgetting things can be a completely normal occurrence as people get older. Yet having poor memory can be frustrating and some tend to fear if they are a sign of dementia. 

As summarized from the medical advice website Mayo Clinic, here are seven simple tips to sharpen the mind and enhance recall:

1. Get physically active every day

Physical activity increases blood flow to the whole body, including the brain. If you have a busy schedule, try walking for 10 minutes several times a day. 

The United States Department of Health and Human Services recommend at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity for most adults.

2. Train the brain

Exercising your cognitive skills by training the brain may strengthen memory. The activities include doing crosswords, puzzles, reading, playing games, learning to play an instrument, trying a new hobby, or volunteering at a school or with a community group.

3. Spend time with others

Social interaction can help ward off depression and stress that may lead to memory lapses. So it is suggested to make time with loved ones, friends, and others, especially if you live alone.

4. Stay organized

Structuring and organizing things are helpful to maintain memory. It is also helpful to limit distractions and not doing too many tasks at once.

5. Sleep well

Sleep is vital in memory consolidation. Lack of proper sleep has been linked to memory loss. Prioritize enough healthy sleep. Adults are recommended to have seven to nine hours of sleep each night. If snoring interferes with your sleep, make an appointment with a healthcare provider.

6. Eat healthy food

A healthy diet is good for the brain. Eat fruits, vegetables, and whole grains. Choose low-fat protein sources such as fish, nuts, and skinless chicken. What you drink also needs to be taken into account. Drinking too much alcohol may cause confusion and memory loss.

7. Manage chronic health problems

Maintaining the body’s health is essential. If dealing with medical conditions, such as high blood pressure, diabetes, hearing loss, and obesity, follow your healthcare provider's advice. 

If memory lapses affect your daily activities, if your mind is weakening, or if a family member or friend is concerned about you having memory loss, it is crucial to get help and immediately get professional help.

PUSPITA AMANDA SARI

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