Six Tips to Train Your Brain and Improve Your Memory

Our memory is part of the brain. We encode, store, and retrieve information, and there are two types to do: short-term memory (or working memory) and long-term memory.

In short-term memory, we remember things temporarily. It is believed that we can keep seven items in it at one time, and when we no longer need this information, we forget it unless it reaches our long-term memory.

However, when we continue to return to this information, this can be associated with a more permanent part of our brain.

Tips to Train Your Brain and Improve Your Memory

We can boost our brain power and improve our short-term and long-term memory in several ways. So, here are Six tips you can follow for that:

1. Eat brain foods

Some foods are better for our memory than others, so to protect our brains, according to research, the following "superfoods" can help us:

Green leafy vegetables

These foods, along with other plant foods, can help our memory because they are rich in healthy nutrients that are thought to slow cognitive decline.

Berries

We often hear about flavonoids in our brains, which are the natural plant pigments in berries. In a study published in the Annals of Neurology, researchers found that women who ate two or more servings of strawberries and blueberries a week managed to delay the deterioration of their memory.

Omega-3

Fatty fish provides most omega-3s, which are healthy, unsaturated fats thought to improve memory. Eating fish at least twice a week is recommended, but choose those low in mercury, such as salmon, cod, or canned tuna. On the other hand, if you don't like fish, talk to a medical professional about taking a supplement instead.

2. Exercise regularly

Sometimes, it may seem that the solution to everything is exercise, but it helps you. Its benefits are not limited to improving our physical fitness and releasing endorphins only, but it also secretes proteins that protect nerves and enhance our cognitive abilities.

Also, research conducted at the University of British Columbia found that regular aerobic exercises can increase the size of a brain region that helps improve memory.

3. Use apps to train the brain

Only some things we do are about eating healthy and exercising, so why not exercise your brain?

One experiment found that people who did 15 minutes of brain-training activities five days a week could see improvements in their brain function. There are several great ways you can try this, including Lumosity and the Game Show.

4. Play board games

What could be better than boosting your brain power and improving your memory while having fun with friends or family? Board games can bring you many benefits. First, the areas of the brain responsible for memory formation are the hippocampus and prefrontal cortex, which we use when playing.

Second, board games have the added benefit of being social. One study suggests that those with a very active social life will not experience rapid memory decline. A recent survey also showed that the most crucial emotion that playing board games elicits is satisfaction.

5. Practice meditation

One of the most effective ways to improve your memory is meditation. A recent study found that just two weeks of meditation training can improve your cognitive abilities. This isn't surprising because meditating often is about focusing for longer without letting other (less important!) distractions distract you.

You can learn to meditate in many ways, and you can do it even when you're at home using apps like The Mindfulness App, Headspace, or Calm.

6. Go to sleep at a set amount of time

Some people make the mistake of giving up enough sleep to get more things done during their day. However, this is not only detrimental to their physical and mental health but also harms their creativity, problem-solving, and memory skills.

According to Harvard University, adults need 7.5 to 8.5 hours of sleep to be their best, and there are some rules you can set to help. Try to go to bed at the same time each night, and avoid using any devices before bed, especially those that emit blue light.