Ways to improve memory

Do you find yourself going into a room to retrieve something important only to find your mind blank when you reach the room? It's frustrating, but be comforted by the fact that our memory is like the rest of our body and needs regular exercise to be in good condition. This is similar to an athlete who must train to allow the body to respond, the memory also needs its own special training in order to stay in 'shape'. If you're feeling frustrated over your poor memory, it's time to power up!

1. Get enough sleep
    Take at least 6 hours of sleep for the memory to function at its 
    maximum potential. There is a direct link between sleep deprivation, 
    insomnia and problems with memory. This means a good night's sleep
    is essential for the proper functioning of our memory. If our body is 
    well rested, you will find that not only our memory improves but you  
    will also be more able to deal with daily stress. Stress can also to 
    frazzle the memory so with enough sleep, you combat the two issue at
    one go! Stress hormones actually shrink the hippocampus, the  
    brain's memory centre. There is also the option of a nap; it's proven
    that power naps can help refresh your mind and memory during the
    day.

2. Bid farewell to sugar
    Sugar and refined carbohydrates, like those found in processed
    foods, cause cognitive damage and memory impairment. This means
    you should cut down on any sugar binge as research shows that
    diabetics are four times more likely than non-diabetics to suffer
    from dementia!

3. Talk away!
    A University of Michigan study found that talking to another person
    for 10 minutes increases your memory as much as doing a
    brainteaser. So, go ahead and spend more time with family and
    your mates. The more social you are, the better it is for your brain!
    This is because isolation is damaging to many body systems and 
    studies show that the brain and heart have a lot to gain from good
    family and social relationships.

4. Exercise
    The benefits of exercise affect many body systems positively, and
    particularly our memory and other cognitive capabilities. If fitting
    into those skinny jeans is not reason enough for you to hit the gym,
    then you have another reason to now. Physical exercise raises
    levels of essential neuroproteins and improves the circulatory
    system. Even simple regular daily exercise such as fast walking
    can improve the heart and the oxygenation of the brain. It is enough
    to exercise for 20-30 minutes every day in simple forms of exercise
    such as walking, cycling, swimming and dancing. It is scientifically
    proven that walking for two and a half hours each week substantially
    improves the memory in people over 50.

5. Say yes to berries!
    Antioxidants in the diet also can improve memory by decreasing
    the free radical damage that can occur with age. Foods highest in
    antioxidants include fresh, colourful fruits and vegetables. Some of
    the best antioxidants are found in berries (such as blueberries,
    strawberries, raspberries and blackberries), spinach, Brussel sprouts,
    plums, broccoli, beets, avocados, oranges, red bell peppers and
    cherries. Eating many colours of fruits and vegetables ensures a wide
    variety of antioxidants to nourish and protect the brain.