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In Need of Some Memory Help?

Posted on May 14, 2014
By Nikki Martinez

memory

 

You could 18 or 80 when your memory decides to try and escape you. Trust me, the lists I have to make ALL the time show me that I don’t have to be using a walker to have memory issues. So let’s be honest with each other–if you’re checking this post out then you probably have at least moments of memory trip-ups. Thankfully, there are ways to boost it just a bit, and maybe tricks to help in the long run. Thanks to blogger Jodi Meltzer, she’s tracked-down 6 tips on helping with jogging your memory a little easier.

 

1. Sleep

“The biggest thing you can do to boost brain power is sleep,” said Dr. Meg Kirkpatrick, Associate Professor of Psychology and Coordinator of the Neuroscience Program at Wheaton College. “We encounter endless pieces of information during the day. The brain needs time to decide what to keep and what to toss.” On average, seven or eight hours per night is ideal, though there are individual fluctuations for optimal brain function. Some need more and some need less.

 

2. Get Moving

Turns out regular exercise doesn’t just deliver a bikini-ready body; it’s vital for brain health and cognition. Studies show hitting the gym has a significant impact on the hippocampus, the part of the brain that is involved in memory forming, organizing, and storing. “Fitness appears to protect against atrophy of the hippocampus as we age, and aerobic exercise has been shown to increase BDNF (brain-derived neurotrophic factor),” said Dr. Bonnie Hersh, Chief of Neurology, Harvard Vanguard Medical Associates.

 

3. Think Positive

Stress and anxiety kill existing brain neurons and stop new neurons from being created. It’s draining on your mind and on your body. Do your best to replace negative thoughts with positive ones to speed up the creation of brain cells and boost your outlook on life at the same time.

 

4.  “Chunk” Information

Have you ever remembered you need paper towels as you’re pulling in your driveway after buying $200 worth of groceries? Lists are your friends. Make them … and remember to take them. Our brains can only recall about seven things we need at the store unless you put them together in a logical way. “We remember things when we put them in workable chunks,” said Kirkpatrick. “Your brain works best when you put five things together, plus or minus two.” For example, if you don’t have time to write a list, try to group items together for optimal recall. “Chunk” the five items in produce, the five things in dairy, the five things in the pasta aisle you need together, etc. You have a better chance of retaining the information that way.

 

5. Eat Brain Food

If you want to keep the little things in mind — your sunglasses are on top of your head! — dig in to some powerful nutrients to help your brain function. According to Anne Danahy, MS, RD, LDN, a nutritionist at Harvard Vanguard Medical Associates, the following foods will do your brain good:

~~Wild Blueberries (the tiny ones that you usually find frozen) have more total antioxidant capacity than most other fruits and vegetables.  “Many studies have shown a link between wild blueberry consumption and improved memory function, preventing and reversing memory decline, and overall improved brain health,”

~~Salmon is a good source of omega-3, which is concentrated in the brain and it seems to play an important role in brain memory and performance.

~~Nuts are high in selenium, which is an essential trace mineral and antioxidant.  Walnuts pack a one-two punch as they are an excellent source of selenium and omega-3 fats.

~~Avocados are high in monounsaturated fat, which is not only great for your heart, but a recent study out of Boston showed that women who eat more monounsaturated fat had higher cognition scores and “brains that were about 6 or 7 years younger” than those who ate more saturated or polyunsaturated fat. I knew all of my guacamole eating was for a good cause!

 

6. Try Something New!

Detox from all the devices that make your brain mushy. Ditch the GPS and read a map. Figure out the math in your head instead of using the calculator. Read a book that exposes you to new ideas instead of watching your favorite sitcom. Go out with some friends and do something different! You get the idea. Make a conscious effort to challenge and exercise your brain regularly.

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