Information from your short-term working memory is transferred to long-term memory within just a few seconds. Long-term memory then stores the information over time. Although we all forget things sometimes, the American Psychological Association points out that using simple strategies can improve your memory and help keep your mind alert.
Put Your Brain to Work
Like the rest of your body, your brain needs regular exercise to stay fit and healthy. The Mayo Clinic stresses the importance of staying mentally active. Read, do a crossword puzzle, learn a new language or practice playing a musical instrument. You can also take different routes when driving. Any activities that challenge the mind contribute to making new brain cells.
Be Observant
Observing what is happening around you and paying close attention to details is another strategy that can help improve your recall memory. You generally have the ability to remember more than you do. Sometimes it’s simply a matter of increasing your attention span. Avoid trying to do too many things at the same time. You are more likely to remember things more easily if you limit distractions and concentrate on the task at hand.
Reduce Stress
Stress can have a negative effect on your mental health. Practice meditation or other relaxation techniques to help keep your mind alert. Anxiety can distract you, making it harder to remember. Stress also causes an increase in cortisol production, and too much of the hormone can interfere with how the brain retrieves information. Consistent elevated levels of cortisol over time may impair memory.
Practice Healthy Lifestyle Habits
It pays to take care of your health to keep your memory sharp. Regular physical activity increases blood flow to the brain. Getting enough sleep is essential, too. According to the National Sleep Foundation, results of a study conducted by researchers at MIT found that sleep is necessary for storage of long-term memories. Information absorbed by a tired brain is less likely to be available for recall later on. Disrupted sleep caused by chronic illness can also lead to sleep deprivation, which in turn may impair memory and cognitive functioning. Socialization plays a role in memory as well. Interacting with others on a routine basis works to reduce stress and prevent depression, both of which can contribute to poor memory or memory loss.
Eat Healthy
Eating a nutritious diet gives your brain an ample supply of the vitamins, minerals, omega-3 fatty acids and antioxidants it needs to function properly. Many of the same food sources necessary to keep the heart healthy also contribute to brain health. Berries and dark-colored fruits are high in the B vitamins needed to develop new brain cells. Blueberries contain anthocyanins, antioxidants that help protect cells in the brain. Water is another nutrient your body needs. Drink water and not too much alcohol.
