Is there anything that regular exercise doesn’t improve? From overall health to happiness and even improved sexual performance, a consistent exercise plan has limitless benefits to one’s well being. Memory is no exception to the exercise panacea.

People who regularly participate in cardiovascular and aerobic exercise have been found to have much better concentration and consistently score higher on memory tests. There are a couple of reasons for this.
Exercise increases the body’s ability to transport oxygen which the brain needs to function. Even slightly reduced oxygen flow can drastically affect mental performance. Studies in mice have shown that exercise actually causes the brain to produce more brain cells. Scientists speculate that the increased blood and oxygen flow are the catalyst for that growth. At the very least, scientists believe that regular exercise can postpone the onset of age related memory decline if not reverse it entirely.

The second way that exercise aids memory and overall health is through the reduction of stress. Modern life presents us will all kinds of little troubles that cause us to react. But unlike in the jungle where our ancestors used the stress to either fight or run, reactions to modern stress don’t provide the same outlet. This is where exercise comes in. Stress levels drop immediately after a brisk exercise session and stay low for hours afterwards. Reduced stress improves our ability to concentrate and leads to improved memory.
Before you consider pills and drugs to improve memory, get started on a regular exercise program. It may turn out to be the only thing you need to get your mind back.

Memory loss affects young and old alike. Whatever stage of life you are in, now is the time to take preventive measures in order not to lose those precious moments and knowledge you have in your mind. Coupled with a healthy lifestyle and these strategies, you will hold on to your memories longer.

Exercise. Physical fitness and mental fitness are inseparable. If you are physically active, you are most likely to stay mentally sharp during your prime years. Here are some reasons why you need to exercise.
1. Exercise is good for your lungs, which raise oxygen levels in your brain.
2. Exercise lowers your risk of developing life-threatening health problems like diabetes, high blood pressure, high cholesterol and stroke. These diseases can lead to memory loss.
3. Exercise increases connections between brain cells and enhances transmission of messages.
4. Exercise has shown to nourish brain cells and help protect them against harm from stroke and other injuries.

Eat Healthy. A healthy, balanced diet rich in brain nutrients like Omega-3, Vitamin B Complex and antioxidants helps maintain a healthy brain. You can benefit a lot from fruits and vegetables as these contain essential vitamins and minerals that may protect yourself against diseases and age-related deterioration throughout your body.

Take Supplements. If you eat a healthy diet, you are most likely getting most if not all of the essential nutrients that you need. However, as you grow old, you are more vulnerable to vitamin deficiencies due to nutritional restrictions and malabsorption. Ensure an optimum nutrition level by taking high-quality multivitamins.

Get Plenty of Sleep. Your body needs rest from a hard day’s work. Sleep is essential to restore your overall body functions, including your brain. Establish and keep a consistent sleep schedule and routine. This will train you to fall asleep and wake up more easily.

Continue Learning. There’s a proverb that says “When you never cease to learn, you cease to grow old.” If you make it a habit to always become mentally active, you keep your memory strong and improve your mental functioning. New challenges and learning experiences stimulate communication between your brain cells. Try doing something out of your daily routine and let your mind think. Or you may plan a new project or seek a novel activity to keep your brain actively engaged in thinking.

Keep Safe. Always wear safety belts when riding your car. Car accidents can happen and wearing seatbelts reduces your risk of brain injury. Protect your brain from untoward head injuries during high-speed activities and contact sports. Wear a crash helmet when riding a bicycle or a motorcycle, or when you’re skiing or skating.

Pressures of everyday life can affect your brain’s performance. You forget about that morning meeting, what you planned to get in the fridge, or where you left your keys. The good news is there are scientific breakthroughs to reverse memory problems. Here are some ideas to improve memory:

Oxygenate. Your brain needs oxygen in order to function well. Taking Iron supplements can greatly improve raising the oxygen levels in your blood and helps your brain cells to communicate well with each other.

Do Some Cardio. Increase your mental power by being physical. Cardiovascular exercises like aerobics or walking increase your brain’s volume and white matter, which contributes to better attention and memory processing.

Keep it down. Focus on what you’re currently doing, rather than multitasking. Although sometimes you need to multitask because of the amount of workload you need to get done, doing one thing at a time can help you retain more information. Rather than writing on a monthly report while paying your bills, finish one task first before entertaining another. This way, you’ll be able to give your undivided attention to a certain task and you’ll be surprised by the results.

Meditate. Stress can greatly affect your overall well-being. It can slow you down and can damage your brain cells, thus reducing your ability to retain information in the long run. By meditating, you can refresh your mind of unwanted information, and can help you focus on what’s really important. Meditation can give you a sharper memory and a quicker mind.

Regulate. Help your circulatory system by maintaining a good cholesterol level. This can improve your mental alertness and other cardiovascular functions. Unhealthy cholesterol builds up in your blood vessels and hinders proper blood circulation, thus robbing your brain of essential nutrients. This results to memory problems.

Munch or Drink. Eating a couple of apples a day or drinking two 8-ounce glasses of apple juice each day gives you the right dose of antioxidants to keep your memory sharp. Antioxidants in apples help retain your memory by protecting brain cells against damage from free radicals.

Verify. Make sure you talk with your doctor regarding the possible side-effects of the prescription and over-the-counter drugs you are taking. Antidepressants, sleeping pills, painkillers, antihistamines, and other drugs can increase memory loss, and tend to stay in your system for a longer time; especially as you get older. This increases the possibility of memory problems.

Play it. You can learn from your teenagers that video games are actually good for you. Games that are designed to improve your focus like Nintendo’s Brain Age could get your memory in shape. If video games are not for you, try brainteasers or puzzles. Your brain constantly needs fun, but challenging activities to keep it active and engaged.

The link method, also known as the chain system, is the most basic of mnemonic strategies used to boost your memory. It can be used for memorizing short list of items, such as shopping lists, in which each item is linked to the next. Here is how it works:

• Form a visual image for each item on the list
• Associate the image for the first item with the image for the second item
• Associate the image for the third item with the image for the second item, and so on.
• Begin with the first item and proceed in order as each item leads to the next one to recall the list.

Try not to associate every item with every other item; instead, you are just associating the items two at a time. Here is a sample grocery list that can be easily remembered using the link method:

Milk, eggs, pork chops, syrup, peas

First, form a visual association between milk and eggs. You might imagine an egg trying to cram itself into a glass milk bottle. Next, create a link between eggs and pork chops. Perhaps you could visualize a pig dancing with a giant egg. To associate pork chops with syrup, imagine a pig dipping its tail into a pool of maple syrup.

When you are creating your visual associations, make sure you see them clearly in your mind’s eye.

There are limitations with this method; each item is linked to the previous one, except for the first item. You will need to come up with a way to cue that first item on your list. If the list is a shopping list, try linking the first item with the entranceway of a grocery store.

If you can use the link method to successfully remember ten items, you can use it to remember twenty or thirty items as well. There is no limit to how many items you can remember.

Here is how you can practice using the link system. Have someone give you ten concrete words – not verbs or adjectives – and write them down as they are called out. Writing them down will enable the other person to check your responses, and it will give you a brief amount of time to think of links. Whatever the first word is, associate it with the person who is calling out the words. If the first word is elephant, imagine seeing an elephant sitting on that person’s head. Once you have mastered linking ten words, try for fifteen, then twenty, and so on.

There are probably as many memory aids as there are things to be remembered. These aids work for young and old alike if you stick to it and practice them every day. Here are some general tips to help you boost your memory:

1. Don’t cram. It is better to sit down once or twice a day to try to remember things than to try to cram ten hours of study in at one time.

2. Pay attention. People pay attention to what interests them. If you must read and remember something, try to find a room where you can read without too many distractions.

3. Be an active reader. If you want to remember written material, read each sentence as a critic would, ready to locate an inconsistency and checking the content against what you already know.

4. Keep a diary. If you have trouble remembering appointments, make sure every appointment is put into a calendar or diary. Be consistent. Keep the diary in the same place, and always enter every appointment. Make it a point to check the diary every day.

5. Keep lists. Always keep a shopping list tacked on the wall, and always add items you need to the list. Keep lists of jobs, things to be done, etc.

6. Write notes. Write reminders to yourself and leave them in a prominent place.

7. Use your senses. If you really want to remember something, use as many senses as possible – smell, sound, sight, touch, and taste – to help impress upon yourself whatever you are trying to remember.

8. Relax. It is always more difficult to remember if you are in a tense, nervous state. Take a few deep breaths and consciously relax your muscles.

9. Make conscious choices. Put extra energy and effort into remembering things that are important to you.

10. Take your time. As we get older, it may take longer to remember something, but often the information will surface if you wait a moment and don’t push yourself too hard. If you can’t remember the details, admit you have forgotten, and don’t beat yourself up over it.

11. Don’t expect too much. If you are nervous about forgetting something, chances are you will do just that.

12. If you are worried about forgetting things, keep a diary to track the things you forget. This will probably show that your moments of forgetfulness are not nearly as frequent as they seemed, and it will pinpoint those areas in which you do tend to forget things.

Most of us wish for a better memory at one point or another; how many times have you lost your car keys or forgotten where you put your favorite sweater? The good news is, there are three simple steps you can execute to ensure a better memory for years to come.

1) Associate. There are several techniques that can be used to associate something you need to remember with something you already know: first letter cueing, acronyms, acrostics, popular sayings etc. This is known as mnemonics, named after Mnemosyne, the Greek goddess of memory. An example of a mnemonic is the use of the acronym HOMES to remember the Great Lakes: Huron, Ontario, Michigan, Erie and Superior. An example of an acrostic would be EGBDF-Every Good Boy Deserves Fudge. This represents the notes on the lines of the treble clef.

2) Visualize. Visualizing is the ability to see a picture in the mind’s eye, and to see it quite clearly, with color, shape and form. Visualization is important in using the various mnemonic skills, so it is something that should be practiced often. You can practice by visualizing something different every day. Make a list of simple things, like a can of soup, a puppy, a cherry pie, etc. It really doesn’t matter what the item is, as long as you try to make them as real and vivid in your mind as you can. Visualizing will help you to become a better observer; which in turn will help you pay attention.

3) Pay attention. This is probably the most important thing you can do to improve your memory. Paying attention involves deciding which things are worth remembering and which can be discarded and forgotten. Lack of attention is also a major reason most people forget a name when first introduced – they are so busy looking at the other person, making initial judgments and thinking of something to say, they never really hear the name at all. For most people, paying attention is a conscious effort, not a reflex. You will have to work at it in the same way you can learn to improve anything else.

Are you starting to see how these three steps all work together to help improve your memory? It will take some time and effort to perfect these techniques. Practice every day and come up with some of your own acronyms and sayings for things you need to remember.

Including these foods in your diet will not only help improve your memory, it will help you combat
certain other types of diseases involved in the aging process.

Fish

Fish are rich in Omega-3 fats, which have been proven to help in the fight against dementia and other such diseases. Fatty fish such as salmon and sardines will give your
memory a much needed boost. Even eating a tuna sandwich once a week can be beneficial.

Dark Greens

Including a cup a day of dark leafy greens in your diet is like giving your memory a vitamin. Vegetable such as collard greens and kale are a great source of vitamins and minerals. Just be sure not to overcook
the greens or you will loose the much needed nutrients.

Onions

Onions have a natural flavonoid called fisetin, which helps improve long-term memory. Red onions are better for you than white and yellow onions. Onions also contain quercetin and anthocynanin, which have been shown to improve concentration. Researchers at Hokkaido Tokai University in Japan confirmed that onions, which are rich in sulphur, could help prevent memory loss and actually stimulate your hippocampus. The hippocampus is an
important component of the brain which belongs to the limbic system and is a major
role player in spatial navigation and long term memory.

Spinach

By eating a half a cup of spinach a day you will not only help prevent memory loss you will also help reverse it. Spinach contains folic acid, which helps with memory loss and Alzeimer’s disease. Spinach is also rich in antioxidants.

Berries

Blueberries and strawberries contain anthocyanins, which not only help your brain function better, but even help against diseases like cancer, diabetes and heart disease. The next time you go to
the grocery store be sure and stop by the produce section and pick yourself up a basket or two of berries. If you can’t eat them all before they go bad, you can always turn them into
slushies or juice.

Honey

At the University of Waikato in Hamilton, New Zealand, research was done on rats which showed that diets which included honey were beneficial in improving memory affected during the aging process. Honey contains antioxidants, which help free radicals from damaging our cells.

Eggplants, Broccoli, Grapes, Cherries, Rosemary, Apples, Milk, Black-Eyed Peas, Kidney Beans, Orange Juice, Baked Potato, Bananas, Vegetable Juice, Wheat Germ, Papaya, Tofu, Water, Asparagus, Citrus Fruits, Red Tomato’s, Seeds, Nuts, Liver, Carrots, Green Tea and Bock Choy are also foods that will help in your fight against memory loss.

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The brain, just like the rest of the human body, needs the appropriate nutrients to function properly. It is subject to deterioration as the cellular tissues undergo wear and tear with age. The brain needs the correct vitamins and minerals to replenish damaged cells. By eating the right kinds of food, you can help repair these damages and enhance your memory in the process.

There are many foods and vitamins that help improve memory. These include:

-Vegetables, especially spinach and onions. According to studies, spinach is known to prevent and reverse memory loss. Eating ½ cup of cooked spinach helps meet 2/3 of your daily folate requirements. Many Alzheimer’s patients include spinach in their daily diet. Onions have a natural chemical called fisetin that stimulates neuro-pathways that enhance long-term memory.

-Omega-3 acids. A study published in the April 2007 Journal of Neuroscience showed that a diet supplemented with omega-3 fatty acids may help prevent the development of memory loss. Good sources of omega-3 include fish (especially salmon and herring), flax, and eggs. Including these foods at least three times in your weekly diet will greatly contribute to maintaining a healthy brain and body.

-Berries, such as blackberries and strawberries, are a good source of antioxidants that help boost memory power. The antioxidant in blueberries is anthocyanin, which aids in improving brain function. Strawberries are rich in fisetin, just like onions. Other fruits and vegetables rich in fisetin include cantaloupe, black currants, kale, tomatoes, grapes, sweet potatoes, and oranges.

-The B vitamin family, especially B6, B12, and folic acid. These vitamins prevent neurons from breaking down, forbidding toxins to pollute the brain. They are also responsible for the formation of red blood cells and proper blood and oxygen circulation.

-Vitamins A,C, and E are rich in antioxidants that destroy free radicals in the body. When present, free radicals destroy healthy cells and tissues. If not neutralized, they will eventually make their way to the brain. Foods that are rich in antioxidants include broccoli, nuts, and citrus fruits.

-Coffee. Some studies show that coffee can help you focus and stay alert. Intake should be limited to one or two cups daily. Also, coffee has antioxidants that could be beneficial to the body.

When choosing the right type of food, it is important to take note of what your brain needs in order to function properly and efficiently. A diet filled with fruits, vegetables and vitamins is essential for retaining and storing memories, as well as enhancing short term and long term memory.