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Everyone forgets things from time to time, especially when you are busy and your activities seem overwhelming. Regardless of how natural it is, memory loss is nothing to take lightly because having a poor memory can be frustrating.


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It is important to note that your memory is an integral part of who you are, and as age, your memory declines and you begin to forget things easily.

Memory retention is extremely important as it positively affects how you react to certain issues and people around you.

There are no guarantees when it comes to preventing memory loss, however, memory retention is a skill, and just like other skills, it can be improved with practice and healthy overall habits.

These tips can help sharpen your memory.

Include physical activity in your daily routine

Physical activities such as exercise increase blood flow to your whole body, including your brain, thereby keeping your brain sharp.

Generally, exercise improves oxygen and nutrient delivery to the body, and helps to create new cells in the brain which are essential for memory storage. For effective memory retention, at least 150 minutes a week of moderate aerobic activity is advised. However, if you don’t have time for a full exercise, squeeze in a few 10-minute walks throughout the day.

Stay mentally active

Just as physical activity helps keep your body in shape, mental exercises also help keep your brain in shape.

When your brain is mentally active, it keeps memory loss at bay. Mental activities are those activities that keep your brain active and alert, it ranges from crossword puzzles to learning to play a musical instrument.

Sleep well

No matter how much you ignore it, the truth remains that sleep plays an important role in helping you consolidate your memories.


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Sleep should be a priority and ensure you work towards getting enough sleep. One of the ways to achieve this is by getting seven to nine hours of sleep a day.

Additionally, create a sleep routine by going to bed at the same time every night and getting up at the same time each morning as this can improve sleep quality.

Stay organized

Undoubtedly, when you are organized, it’s easier to remember things. Likewise, you’re more likely to forget things if you are disorganized or your home is cluttered and your notes are scattered.

One of the easiest ways to stay organized is the use of checklists and writing down your checklist helps you remember what you’ve written down. Jot down tasks, appointments and other events in a special notebook, calendar or electronic planner.

Additionally, limit distractions and don’t do too many things at once, which means focusing on one task before the other.

Eat a healthy diet

What you eat affects your brain and your ability to remember things. Eat fruits, vegetables, whole grains, legumes, nuts, chicken or turkey, olive oil or coconut oil, herbs and spices, and fatty fish, such as salmon and sardines.

It’s also important to reduce excess alcohol as it can lead to confusion and memory loss.


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Additionally, avoid the following foods:Excess sugar, processed foods, butter, red meat, fried foods, salt, and cheese.

Manage stress

Stress affects how your brain functions because when you’re stressed, your body releases stress hormones like cortisol, which impairs the brain’s memory process.

Generally, stress shrinks the brain, therefore, it’s important you manage stress and limit all strenuous activities.

Drink water

Your brain functions with water and water act as a shock absorber for the brain and spinal cord. This means that when you are dehydrated, it can have a disastrous effect on your brain. Aim for at least eight to ten glasses per day, or more if you’re very active.

In conclusion, these tips boost your brain health and keep your memory in top condition.

However, if you notice that you’re having worse symptoms and having trouble completing simple daily tasks, ensure you see a medical professional.

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This article was first published on 23rd June 2022

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Grace Christos Is a content creator with a proven track record of success in content marketing, online reputation management, sales strategy, and so much more.


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