Have you ever walked into a room only to forget what it is you went there for? Or gotten up to go somewhere and suddenly couldn’t remember where? You had it in mind when you stood up, but after a few steps, you wondered what your original intentions were. Before you panic and start worrying about Alzheimer’s, experts say that perfectly healthy people can suffer from forgetful moments that have nothing to do with insidious health problems. In fact, Harvard Health cites a number of reasons you might struggle with your memory, from absentmindedness to the inevitable passage of time. For whatever reason, you may want to improve your memory, whether it’s to sharpen the mind, boost mental performance, or preserve memories as you age, and doctors explain how you can do this. Dr Janvier Rusizana, a general practitioner at La Nouvelle Clinic, Kigali, says our memories are crucial to the essence of who we are as human beings. He explains that to keep a strong memory all through, it depends on the health and vitality of one’s brain—young or old. According to Rusizana, there are lots of things one can do to improve their memory and mental performance in general. He explains that it’s ideal to understand that the human brain has an astonishing ability to adapt and change even in old age, and that this ability is known as neuroplasticity. “The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. For this reason, one can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age,” he adds. Give it a workout Studies show that by the time one reaches adulthood, their brain has developed millions of neural pathways that help them process and recall information quickly, solve familiar problems, and execute habitual tasks with a minimum of mental effort. Also, if one always sticks to these well-worn paths, it’s believed that they aren’t giving their brain the stimulation it needs to keep growing and developing. Medical News Today, a web-based outlet for medical information, states that memory requires one to use it or lose it and that the more one works out their brain, the better they will be able to process and remember information. However, the medical outlet also points that not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways. Physical exercise Omer Mayobera, a development practitioner, says while mental exercise is important for brain health, that doesn’t mean one never needs physical exercise, as this helps the brain to stay activated. He says that physical exercise increases oxygen to the brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Besides, he notes, exercise also enhances the effects of helpful brain chemicals and reduces stress hormones, and most importantly, it also plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections. For instance, he mentions that one can do aerobic exercise as its good for the brain and will help keep the blood pumping. “Physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building,” he adds. Good sleep Mayobera notes that getting enough sleep is also essential when it comes to improving your memory. Over 95 per cent of adults need between seven to nine hours of sleep every night in order to avoid sleep deprivation, and sleeping less than these can affect your memory, creativity, problem-solving abilities, and critical thinking skills. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep. To achieve a good night’s sleep, it’s recommended to ensure you go to bed at the same time every night and get up at the same time each morning. Make time for friends Health experts say that when you think of ways to improve memory, there are a lot of things involved, and it’s not only exercise and sleep. Hanging out with friends also helps and shouldn’t be ignored. In fact, countless studies show that a life full of friends and fun comes with cognitive benefits. Research also shows that having meaningful friendships and a strong support system are vital, not only to emotional health but also to brain health. Limit stress Mayobera says it has been ascertained that stress is one of the brain’s worst enemies, and that overtime, chronic stress destroys brain cells and damages the hippocampus (the region of the brain involved in the formation of new memories and the retrieval of old ones). Studies have also linked stress to memory loss, and so to avoid this, experts advise to stay away from things that can stress your brain. Start brain-boosting diet Just as the body needs fuel, so does the brain, in this case, nutritionists say a diet based on fruits, vegetables, whole grains, healthy fats such as olive oil, nuts, fish, and lean protein will provide lots of health benefits, including giving your memory a boost.
