7) POUR YOURSELF A DRINK (of water)
Three quarters of your brain is water, so it's no wonder that dehydration can impair functioning. Studies show that dehydration negatively affect short-term memory and the ability to pay attention, while rehydration - achieved by drinking 1.5l of water over 15 minutes - alleviates fatigue and improves short-term memory.
(Source: Libby Galvin I newspaper 13/12/24)
A good memory is a sign of a sharp mind, and you can improve your with just a quick burst of exercise. Researchers at UCL have found that 30 minutes of vigorous activity, followed by a decent night's sleep, improved brain power the following day.
We know that exercise offers both short-term and long term benefits for memory. In the short-term the benefits are likely due to improved blood flow to the brain and the release of neurotransmitters. Over the long-term exercise promotes the release of brain-derived neurotrophic factor (BDNF), a chemical that protects neurons from damage and supports brain health.
So spending half an hour moving is an excellent way support memory, and the more often you can do it, the greater the effects.
Here are some other ways you can enhance your powers of cognition.
8) Don't talk and text
Develop healthy digital habits - phone distractions can interfere with encoding new memories. If you are not fully focused on something it's harder to store it in your memory.
So put your phone down when someone's talking to you, and stop trying to digitally multitask.
6) DOWNLOAD DUOLINGO
Mentally stimulating activities encourage the brain too adapt and form new connections. This process builds what's known as cognitive reserve, making the brain more resilient to damage in later life. Learning any new challenging skill, such as a new. language or musical instrument, will help build this reserve.
1) GO TO SLEEP HALF AN HOUR EARLIER
Prioritise sleep - sleep is essential for memory and overall brain health. In the short term, it restores the function of the prefrontal cortex, which is responsible for complex thinking, planning and attention.
Over the longer term, sleep helps clear harmful misfolded proteins, such as beta-amyloid, which can accumulate and lead to conditions like Alzheimers' disease.
4) JOT DOWN A LIST WITH PEN AND PAPER
Organising your thoughts by making lists or keeping a diary is proven to make remembering easier. But the influence is greater if you use pen and paper rather than a digital checklist or calendar. Brain activity has been compared when typing versus writing by hand, and the results show brains connectivity patterns, crucial for memory formation, was far more elaborate when writing rather than typing.
5) Call your favourite friend.
Research shows that maintaining strong social connections can significantly reduce the risk of cognitive decline. Studies suggest that just 10 minutes of engaged conversation can improve memory, and better yet, our brains are built to learn, or remember, more from people we like - so don't be afraid to ditch those you don't!
2) Take a drive, but ditch the satnav
Relying on Google maps to get from A to B is a memory sapping mistake. A number of studies suggested that constantly using satellite navigation rather than making the effort to remember your route damages spatial memory, shrinking your hippocampus, an area of the brain responsible for memory and learning.
So do the opposite and grow your brain by finding your way without it. MRI's conducted on london cab drivers learning "The Knowledge" a test of routes that all licensed taxi drivers in the capital must pass to work - found they grew the size of their hippocampus during the four-year course.
Eight ways to boost your memory.
3) Enjoy a woodland stroll
Chronic stress can negatively impact memory, but adopting stress-reduction techniques can mitigate. this. Spending time in nature is particularly effective, as it promotes relaxation and has been shown to reduce cortisol levels, a key hormone linked to stress.
Spending even as little as 10 minutes sitting or walking in natural settings significantly improved psychological and physiological markers of mental wellbeing.
To read more about sleep go to the following pages: