Improve memory performance

7 Easy tips to Improve your memory performance .. 2023

If you want to Improve your memory performance, keep your capacity to recall information, and have a bright and active mind.

Seven methods to help you avoid Alzheimer’s and other disorders related with a reduction in mental capability.

Improve your memory performance

About improving memory performance

With age, a person’s mind must be alert and active. There are many reasons to do so, but the most important one is to fight Alzheimer’s disease, which is one of the top 10 causes of death in the United States and killed more than 121,000 people in the last year alone.

Follow these seven simple ways to improve your memory to keep yourself safe.

7 tips to Improve your memory performance

Use all your senses when learning something

Scientists have found that even though memories of an event are spread out across the brain’s sensory areas, they are mostly found in a part of the brain called the hippocampus.

Using all your senses when learning something new is very important to Improve your memory performance.

When one of the senses is used to make a memory come back, other memories that use other senses also come back.

It might help you remember where you were when you were a child if you smell your favorite food, like lasagna or cake, and think about where you were when you ate it. This is what Eat This says.

Use this method to make new memories. Make sure you use all five of your senses to remember anything you want to learn or remember.

improve memory performance

The five second trick

It’s the same way you’d remember a phone number (555-439-9999).

Have you noticed how the number is split into three parts? You can now use it for anything: your shopping list (meat, vegetables, dairy, snacks). People’s names at a big event (the ones on the right side of the table, the ones on the left side).

This way will save you a lot of time, and splitting the material into parts will make it easier for you to remember what you’ve learned. That rule is true in every situation.

Include physical exercise in your daily routine

It’s important to do some outdoor physical activity at least 150 minutes a week. Take a brisk walk or do 75 minutes of vigorous exercise. There’s no need to do anything more than that.

A health coach says that:

“Exercise and physical activity programs have been shown to improve brain health in a number of ways,” including memory, attention, and speed at which information is stored and processed, among other things. Exercise that is tailored to each person’s needs and overseen by qualified fitness professionals may be one of the best ways to prevent Alzheimer’s disease, says the author of this article.

Make sleep a priority

Get enough sleep, says Dr. Miles Sparr, the chief medical officer at Fault Hills Medical Center for Men’s Health in New York City. “Aside from the well-known benefits of sleep, it is known that people make bad food and drink choices later in the night.” Putting an end to bad and risky decisions is never too early, and it is never too late.

Sleeping is one of the easiest steps to Improve your memory performance.

“When you can, take breaks during the day to get some rest. Before you go to sleep, think about how good your job or favorite sport is.” According to Dr. Spar, a good night’s sleep “may help you remember things and be more alert.”

Sleep improving memory performance

Keep your surroundings organized

According to experts from the famous Mayo Clinic, you are more likely to forget things if your house is crowded and your papers and important things are in a mess.

Hospital experts advise writing down tasks, appointments, and other events in a special notebook, calendar or electronic program.

You can even repeat each entry out loud as you work on it to help cement it in your memory. Keep current to-do lists and check items you’ve completed. Make a place for your wallet, keys, glasses, and other essentials.

Limit distractions

Mayo Clinic doctors advise limiting distractions and not doing too many things at once: “If you focus on the information you’re trying to retain, you’re more likely to remember it later. It may also help to associate what you’re trying to keep with a favorite song or something else familiar to you.”

Distractions limiting is one of the best ways to Improve your memory performance as it offers you a great way to focus.

Doctors say: “The next time you want to remember people who attended a party or event, you would associate their names with the tunes of a specific song during an action such as washing hands or utensils, so you would associate the names with a specific music and practice.”

Reduce stress

It is scientifically proven that stress interferes with the activity of your memory. Scientists say that stress affects cognition in a number of ways, acting quickly via catecholamine and slower via glucocorticoids (a hormone secreted by the adrenal gland that has the ability to suppress the immune system and reduce inflammation), says one study.

To clear your mind, Julie Boetker, a certified self-mindfulness coach and author of Life Falls Apart, advises calm and focus as you transition from one activity to the next to transition more smoothly between different areas of your life, such as going from the office to the home, or Work to family mode if you work remotely.

You can use the dopamine detox technique to reduce stress in your life.

Boetker also recommends taking 5-10 minutes to get a degree of focus after work and before interacting with your family, for example, which can make a huge difference in how you appear to your family after a busy day at work.

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