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Ever wanted to have a sharper memory? A Neuroscience expert gives us five simple daily practices to boost your brain and enhance your memory.
We often overlook the importance of maintaining brain health as a part of our overall wellbeing. However, taking steps to stimulate and protect our brain health can significantly reduce the risk of diseases like Alzheimer’s and dementia.
In this post, we explore five lifestyle adjustments that neuroscience expert and mental wellness coach, Rachelle Summers, recommends for improving your memory.
According to the Alzheimer’s Association, an estimated 6.7 million Americans aged 65 and older had Alzheimer’s disease in 2023. Although the disease is more common among the elderly, it can affect younger individuals as well. Practicing healthy habits can help prevent the onset of such conditions and improve overall brain health. She shared the healthy habits she encourages everyone to adopt, in a TikTok she posted last year that resurfaced this week.
Adequate Sleep
Summers’ first advice is to get enough sleep. It is during the night, while we’re asleep, that we consolidate long-term memories. She recommends getting between eight to ten hours of sleep each night. This aligns with the Centers for Disease Control and Prevention’s recommendation of at least seven hours of sleep a night.
Regular Exercise
The importance of a consistent workout routine is also emphasized by Summers. In particular, she recommends including aerobic exercise, like walking, running or swimming. These exercises improve the flow of oxygen and blood to the brain, supporting its function.
Practice Mindfulness
The third recommendation from Summers is to practice mindfulness. This involves focusing on your mind and body to fully engage in the present moment. Studies have shown that mindfulness can increase the thickness of the prefrontal cortex, a region of the brain associated with attention and memory.
Engage in Brain-Boosting Activities
Activities that challenge your brain, such as learning a new language or learning to play an instrument, can enhance memory performance. These activities stimulate the brain and promote the growth of new neural connections.
Practice Retrieval
The last tip from Summers is to practice retrieval. This means trying to recall things from memory without using tools like Google. This practice strengthens the connections holding your memory and knowledge in your mind, increasing the likelihood of being able to recall it in the future.
