Whether you’re a student striving for academic excellence, a professional aiming for peak performance, or someone who wants to retain cherished memories, enhancing your memory can significantly enrich your life.
Our team at Gables Neurology in Miami, Florida, led by board-certified neurologist and researcher Dr. Andrew Lerman, is committed to your neurological health.
There’s no magical solution for perfect memory, but there are medically sound, research-backed techniques you can incorporate into your daily routine to boost your cognitive function and retention.
We invite you to try these common sense tips for improving your memory.
You never outgrow the need for quality sleep. Your body needs the downtime to perform many vital functions, from repairing injured tissues to restoring cellular energy.
Your brain also uses the downtime to sort, categorize, and store new information and memories. Aim for 7-9 hours of uninterrupted sleep per night to boost this process and allow your brain to activate its memory functions.
Regular exercise benefits your physical health and improves cognitive function and memory. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
Brisk walking, swimming, running, and even dancing fit the moderate activity profile.
Dehydration can impair cognitive function and memory. Ensure you’re drinking an adequate amount of water throughout the day to keep your brain functioning optimally.
Incorporate foods rich in antioxidants, omega-3 fatty acids, and vitamins essential for brain health, such as berries, fatty fish, nuts, and leafy greens.
Step away from mindless entertainment (for just a few minutes) and engage in mentally stimulating activities such as puzzles and brain teasers. Also, try learning a new skill or hobby to keep your brain sharp and improve memory retention.
Students of all ages may benefit from newer techniques that help the brain retain information, such as spaced repetition. This technique encourages you to space out study sessions rather than cramming for your next test or presentation, enhancing long-term retention by reinforcing memory.
Mnemonics are memory aids that help you remember information more effectively by associating it with familiar concepts or imagery. Create mnemonic devices, such as acronyms, songs, or visualizations, to encode and recall information easily.
If you’ve ever sung the ABCs, you’ve been practicing mnemonics. Create your own jingle with words or tunes that trigger your brain’s retrieval process.
Keep your surroundings and thoughts organized to reduce cognitive load and enhance memory. Use calendars, to-do lists, and organizational tools to develop a daily routine and efficiently manage your tasks and commitments.
Chronic stress can impair your memory and cognitive function. Prioritize your mental health by practicing stress-reduction techniques, seeking support when needed, and maintaining a healthy work-life balance.
It may be time to see a specialist if you’re struggling with your memory or have noticed changes in your cognitive function. While many adults fear dementia, dietary indulgences, certain medications, inactivity, and even loneliness can cause memory issues.
If dementia is an issue, early diagnosis and treatment that may include medication and many of the self-care steps noted above can help stall the progression of this neurological disorder.
Schedule an evaluation with Dr. Lerman at Gables Neurology today. Call our office or request an appointment online.
