Science-Backed Tips to Help Sharpen Memory

Everyone has an occasional lapse of memory. But if the lapses seem to occur more often, especially as we age, there are things we can do to improve both short-term and long-term memory.

• Eat More Greens – Apart from their nutritional value, they are good for your brain. The journal Neurologyclaims eating one to two servings of leafy greens daily improves memory and cognitive ability.
• Drink Lots of Water – Research suggests that water“or rather a lack thereof, as in dehydration“can most definitely influence cognition. Including concentration, alertness and short-term memory.
• Add Turmeric and Black Pepper to Your Diet – Scientists believe the combination of turmeric and black pepper in curries explains Indias remarkably low rate of Alzheimers. Thats because together, they help block the accumulation of plaques that cause memory loss. Add them to soups and stews.
• Lower Your Cholesterol – Research shows that high-cholesterol and high-fat diets can contribute to Alzheimers disease at an earlier age. There is a possibility that cholesterol-lowering statins may also lower the risk. But until the link is proven, stick to a diet low in saturated fat and sugar.
• Take a Multivitamin – B vitamins are important for memory and mental function, and a vitamin B12 deficiency can cause significant memory loss. Scientists recommend a vitamin providing 100% of the RDA for vitamins B6, B12 and folic acid.
• Play Memory Games With Cards – Card games such as Concentration, where you must find, memorize and match numbers or pictures, are a great way to help sharpen memory.
• Cut Down on TV Time – Research shows that everything from traveling to board games to gardening is associated with good memory. Watching television is the only one associated with a poorer one.
• Practice Alliteration – Make up a short alliterative phrase, such as Dial the doctor on deadline or being better is beautiful, and repeat it to yourself every few hours. Studies show that the practice of repeating them can help boost memory.
• Associate Like Mad – When you hear a persons name, take a mental picture of it. Associate the name with someone else you know or something it reminds you of, like a favorite actor. Either may help you trigger the name when you need it.

Published with permission from RISMedia.