7 Lifestyle-Based Ways to Improve Your Memory 1. Eat Right T | بهترین راهکارها برای استفاده موثر از تابستان چیست؟

7 Lifestyle-Based Ways to Improve Your Memory

1. Eat Right

The foods you eat – and don't eat – play a crucial role in your memory. Fresh vegetables are essential, as are healthy fats and avoidingsugar and grain carbohydrates. You can find detailed information about nine foods for brainpower here.

For instance, curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and other compounds that protect your brain health and may even stimulate the production of new brain cells.

Increasing your animal-based omega-3 fat intake and reducing consumption of damaged omega-6 fats (think processed vegetable oils) in order to balance your omega-3 to omega-6 ratio, is also important. I prefer krill oil to fish oil, as krill oil also contains astaxanthin, which not only protects the omega-3 fats from oxidation but also appears to be particularly beneficial for brain health.

Coconut oil is another healthful fat for brain function. According to research by Dr. Mary Newport, just over two tablespoons of coconut oil (about 35 ml or 7 level teaspoons) would supply you with the equivalent of 20 grams of medium-chain triglycerides (MCT), which is indicated as either a preventative measure against degenerative neurological diseases, or as a treatment for an already established case.

2. Exercise

Exercise encourages your brain to work at optimum capacity by stimulating nerve cells to multiply, strengthening their interconnections and protecting them from damage.

During exercise nerve cells release proteins known as neurotrophic factors. One in particular, called brain-derived neurotrophic factor (BDNF), triggers numerous other chemicals that promote neural health, and directly benefits cognitive functions, including learning.

A 2010 study on primates published inNeuroscience also revealed that regular exercise not only improved blood flow to the brain, but also helped the monkeys learn new tasks twice as quickly as non-exercising monkeys.

This is a benefit the researchers believe would hold true for people as well.1 In a separate one year-long study, individuals who engaged in exercise were actually growing andexpanding the brain's memory center one to two percent per year, where typically that center would have continued to decline in size.

To get the most out of your workouts, I recommend a comprehensive program that includes high-intensity interval exercise, strength training, stretching, and core work, along with regular intermittent movement.

3. Stop Multitasking

Used for decades to describe the parallel processing abilities of computers, multitasking is now shorthand for the human attempt to do simultaneously as many things as possible, as quickly as possible. Ultimately, multitasking may actually slow you down, make you prone to errors as well as make you forgetful.

Research shows you actually need about eight seconds to commit a piece of information to your memory, so if you're talking on your phone and carrying in groceries when you put down your car keys, you're unlikely to remember where you left them.

The opposite of multitasking would be mindfulness, which helps you achieve undistracted focus. Students who took a mindfulness class improved reading comprehension test scores and working memory capacity, as well as experienced fewer distracting thoughts.2

If you find yourself trying to complete five tasks at once, stop yourself and focus your attention back to the task at hand. If distracting thoughts enter your head, remind yourself that these are only "projections," not reality, and allow them to pass by without stressing you out. You can then end your day with a 10- or 15-minute meditation session to help stop your mind from wandering and relax into a restful sleep.

4. Get a Good Night's Sleep

Research from Harvard indicates that people are 33 percent more likely to infer connections among distantly related ideas after sleeping,3 but few realize that their performance has actually improved. Sleep is also known to enhance your memories and help you "practice" and improve your performance of challenging