Improve your Memory.

Losing your memory, or not having a good memory is one of the worst things that can happen. It is natural as we get older for things to slow down. We may even start making errors which can be detrimental to ourselves and others. Memory is the integral part of our brain that helps us learn things, retain them and apply our knowledge. Following are some things that can prevent and help with memory loss. 

Cardio

There's no doubt about it, but exercise is fundamental to out brains, body and souls. Exercise, especially peak cardio exercise is one of the best things you can do for your brain. It improves thinking, problem solving, emotional and mental health and can help to prevent cognitive decline. To get into your peak cardio zone use a smart watch that has the function to record this, or try to exercise so that you are puffing and panting. Warm up, stretch down and slow down for intervals if something becomes over-challenging. 

Gingko

Gingko is traditionally used in Chinese medicine. It is believed that it can remedy dementia, bronchitis, asthma, kidney and bladder disorders. It contains anti-oxidants. It may treat inflammation, circulation, brain function, well-being, anxiety, depression, vision, migraine, PMS and sex-dysfunction. It is a well loved supplement by many. However the evidence to support these claims are inconclusive. In some cases people may be allergic to it or develop side effects. Side effects include nausea, diarrhea, dizziness, headaches, stomach pain, allergic rash. 

Rosemary

Loved by many as the 'herb of remembrance', it may even prevent and improve Alzheimer's disease. It has antioxidants, is a anti-inflammatory and can lower blood sugar. It can improve your mood and highlight your memory. It can support brain  health and may even prevent the death of brain cells. It may also improve eye health. You need to take two teaspoons as a tea per-day, or you can inhale it (as in aromatherapy) 

Puzzles

Crosswords, fill in's, arrow words, sudoku, word-finds, word scrambles, code crackers and the like form a challenge for the mind to work on, improving memory and concentration. These puzzles are also really good fun! You can buy puzzle magazines from the supermarket or news-agency and they even have competitions you can enter which is an added incentive for doing them. 

Remembering things in general. 

When you're learning something try to remember it through-out the rest of your day. Memorising is best done in bite-sized chunks, the mind can only hold a few things in itself at once. For example if you do a crossword, try to reflect on it afterward and remember 2 or 3 clues and answers. Or if you practice affirmations, try to learn one each day. There are plenty of things you can practice remembering on such as song lyrics, news items, stories, specialised knowledge, and how to do things. 

Healthy diet

Let medicine be thy food and food be thy medicine. (attributed to Hippocrates). Food is central to life and lifestyle care. You need 5 servings of fruit and veggies, that is the first thing. Then: fish, poultry, beans and nuts, less red meat, no processed or smoked food. Then, eat wholegrains and a little bit of dairy. It is best to avoid sugar, white flour and all processed food, especially fast food. Fish or fish oil is said to be beneficial to the brain. 

Language

Learning a second language is definitely meant to expand your mind and improve your smarts. You can try Duolingo it hosts comprehensive courses for 43 languages including, English,  French, Spanish and less common languages like Welsh. Of course there are other language teaching platforms which is a matter of personal preference. Duolingo is like a game, the lessons a short and sweet and you really only need to do it for about 10 minutes a day

Music

Musicians and taxi drivers who mapped (At least taxi drivers prior to the GPS technical  advance) tend to have a bigger hippocampus than us ordinary people. There are so many instruments and software programs you can try to make music so that you can surely find something that you like. Even just listening to your favourite music can improve your IQ. (As seen in the Mozart effect by Don Campbell) Besides music is pleasant and can be energising. 

Dance

Dance is a double whammy because you are listening to music and moving your body at the same time. Choreography can really challenge your mind and body. There are many different styles of dance that you are bound to find something you like. Or you can just free-style it to your favourite tunes turned up loud in your living room. You can get vinyl dance floors too, made to fit the area that you have space for, preferably near a good mirror. Dance companies and studios often offer dance lessons. There are a few professional dance subscriptions classes on the internet as well such as Danceplug and Steezy. Or if you don't want to pay for a subscription there's quite a lot on you-tube as well. Have fun! 

Be Careful

Every so often and when approaching, leaving and switching tasks ask yourself what am I doing? Is everything safe? Am I doing this properly? What am I doing next, am I ready? Is anything wrong with  the health and safety around the house (or office, etc.). Have I checked that things are switched off? Are there any hazards to what I am doing now? What could go wrong? What do I need in order to do this? Make sure you stop at traffic lights before crossing; Make sure you check the electric lights and electric appliances before leaving the house; Don't leave knives in the sink; Have a to go list for getting ready to leave, including everything you need to prepare to leave and everything you need to take with you including one last check of the household lights and appliances; If you are lost, try not to panic, you will eventually find your way, it will be okay! Tie things onto you, have a bag that is organised, keep your keys in a bag pocket at all times. Check before leaving a place that you have everything. 

Cocktails 

Use a cocktail app to improve your working memory by learning to make cocktails. Don't drink too much - it kills your brain cells, leading to memory loss. 

Work

Being occupied with engaging work can help to keep your brain healthy. Sometimes when people retire, they don't have much to do anymore and this can influence their mental health for the worse. Try to keep relatively busy.  

Mnemonics

Mnemonics are systems for remembering things. Such as: 

Rhymes like I before E except after C. 

An acronym is the first letter of the words in a phrase such as NASA (National Aeronautics and Space Administration). 

Or similarly acrostics - which use whole words with the first letter of the such as 'Every good boy deserves fruit. 

Or, the memory palace technique which uses spacial relations, such as parts of your body. So I need to buy milk - so I relate milk to my eyes - because you don't cry over spilt milk, or I need to buy potatoes - and I relate it to my stomach because it (unfortunately) looks like a potato. Or I need to buy oil so I relate it to my back - pertaining to an oil back massage. 

Association is Imagining a likeness between two things, Like helping you to remember two people with the same name by imagining a likeness between them such as their mustache. 

Chunking is where you break up, let's say a number by breaking it down into chunks. So the password you made is Fdj985f34. This is hard to remember - but if you chunk it it is easier to remember as Fdj-985-f34

You can easily make up your own kinds of Mnemonics using associations etc. Training your memory isn't easy - but it is possible, have faith and keep trying and you will soon be rewarded. See your physician if things get really bad. 

References

Physical activity boosts brain health, https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brainhealth/index.html#:~:text=Did%20you%20know%20it's%20good,of%20cognitive%20decline%2C%20including%20dementia. Accessed 14th/05/2024. 

Gingko Biloba, https://en.wikipedia.org/wiki/Ginkgo_biloba, accessed 14th/05/2024

Duolingo, https://en.wikipedia.org/wiki/Duolingo#:~:text=Duolingo%2C%20Inc.%20is%20an%20American,such%20as%20Welsh%20and%20Irish. Accessed 16th/05/2024. 

6 benefits and uses of rosemary, https://www.healthline.com/nutrition/rosemary-tea#6.-Other-potential-benefits-and-uses, accessed 19th/05.2024