How to Improve Your Memory with Daily Habits

Do you find yourself suddenly forgetting why you went into a room or where you put your mobile phone? 

Have you noticed that you have started to forget people’s names or what ingredients to put in a dish you have cooked a thousand times? 

Well, don’t worry. We all forget things every once in a while. 

Even Dave Farrow, who was twice recognised as a Guinness World Record Holder for having the greatest memory in the world, admitted to things slipping his mind occasionally. 

Thankfully, there are some things we can do on a regular basis to improve our memory.

Here are six ways to sharpen your might and improve your memory through adopting some daily habits. 

1. Consume nutritional drinks 

While memory loss is something you shouldn’t be paranoid about, it is also worth not taking it lightly. 

For this reason, it might be a good idea to consume a nutritional drink like Souvenaid. 

This beverage has been proven to reduce cognitive decline and slow down memory loss if taken for a period of at least six months. 

You will need medical supervision in order to do so, therefore you should contact your doctor for more details. 

However, before doing that, you might want to read more about it and see the Souvenaid ingredients here. 

2. Get good quality sleep 

A repeated lack of sleep has been cited as a contributor towards memory loss. Therefore, you should take steps to ensure you get the recommended 7 to 9 hours of good quality, undisturbed sleep every day. 

One of the best ways to do this is to create a regular bedtime routine that signifies to your body that it is time to wind down. This could include having a warm bath, reading, or listening to soft, relaxing music. 

At the same time, you should also ensure that the levels of noise, light, and temperature are conducive to falling asleep.

If your sleep issues result from snoring, whether by you, your partner, or someone in your house, it could be a symptom of a sleep disorder like sleep apnea, which should be checked out by a medical professional. 

3. Keep your brain active 

One of the best daily habits you can embrace to improve your memory is to keep your brain active. 

In this respect, the more you can tax it, the better. So, play Suduko or Wordle, do a cryptic crossword puzzle, learn a new hobby or language, or even study for a mature student degree. 

Essentially, try to find lots of different ways to stimulate your cerebral function throughout the day, every day. 

4. Exercise regularly 

Getting regular exercise is a great way to reduce your risk of various health conditions, including type 2 diabetes, obesity, depression and heart disease. It can also improve your memory. 

When you partake in any kind of physical activity, your blood flow increases in all parts of your body, including your brain. 

A good rule of thumb is to aim for half an hour of physical activity every day that is of a moderate-intensity. This means exercise where you start to feel a little out of breath, but not too much, so that you are unable to talk easily. 

This activity can involve brisk walking, yoga, dancing, swimming, or aerobics classes. It is a good idea to mix up your activities to keep your motivation levels up. 

5. Socialise with others 

Lack of social interaction can trigger stress and depression, both of which can lead to memory loss. 

For this reason, it is always a good idea to seek human contact as often as you are comfortable with. So, try to arrange regular catch-ups with family, friends, and loved ones. 

If you don’t live near anyone you are emotionally close to, don’t be afraid to embrace technology such as web calls and instant messaging to keep up the correspondence. 

It is also worth trying to make new friends and acquaintances to widen your social network. Your local council should have a list of groups and activities you might be interested in joining. 

6. Consume a balanced diet 

Good nutrition is vital to maintaining an optimum level of physical and mental health, which is why it is very important to consume a balanced diet. 

Doing this protects you from a range of noncommunicable chronic diseases like cancer, diabetes and heart disease. It can also improve your memory power and general cognitive function. 

A balanced diet means enjoying three meals a day that comprise elements from each of the five food groups – namely, fruits, vegetables, dairy, protein foods and grains.

It also means cutting out foods that are high in industrially-manufactured trans and saturated fats, sugars and salt. 

To improve your memory, you should eat plenty of foods high in vitamin E, such as kale, spinach, and arugula, as well as folate and beta carotene, which are high in vitamin K. 

The former has been found to maintain brain plasticity and cognition by reducing how much oxidative stress your brain gets exposed to. By contrast, the latter has been proven to sharpen your memory.