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  Once in a while, you forget where you placed your notebook or car keys, or fail to recall the name of a person you’ve met a few times. That’s fine. It happens to everyone.
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But you may get concerned if things are slipping away from you quite often. You get agitated and wonder if it’s the slow onset of dementia or some other condition. Thankfully, poor memory can often be improved by taking certain specific measures. These are often steps you can take without taking medication or seeking the help of a medical practitioner. We discuss ten of these steps in this article. Here they are:

Physical Exercise

Living a sedentary life could weaken your cognitive capabilities. That’s because it slows down your body’s blood flow—including blood flow to the brain. And when the brain doesn’t get enough blood, the mind loses its sharpness. Engaging in physical exercise for at least 20 minutes every day will improve the supply of blood to your brain, and boost your memory.

Mental Activity

If the mind isn’t exercised for long periods, it’ll lose some of its sharpness. You can remedy this situation by solving puzzles, playing board games, learning musical instruments, working on math questions, and even keeping a journal. These will put your brain to work, and improve your capacity to remember things.

Reduce Your Sugar Intake

Excessive sugar consumption has been linked to a decline in mental aptitude. If your diet includes higher-than-average levels of sugar, you may want to cut the sugar out a bit. Doing this over time could help your memory to get better.

Keep Your Weight In Check

Obesity can negatively affect memory via several routes. It may act on genes associated with memory, cause inflammation that impacts the brain, and put people at a higher risk of developing Alzheimer’s disease. If you maintain a healthy weight, you could keep your memory from declining, and maybe allow it to become more efficient.
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Use Fish Oil Supplement

Fish oil is rich in healthy fatty acids. These nutrients are good for cardiovascular health and may help reduce inflammation in the body. They can also reverse the waning of memory. These nutrients are usually contained in fish oil supplements, which are available at most average-sized urban pharmacies in Nigeria.


If you haven’t been getting enough sleep for a long time, your memory could suffer the consequences. You may notice that you forget things more easily and that it’s hard to track multiple concerns. When you get enough sleep—say, 6-8 hours a day –you’re likely to see improvements in your memory.

Consume More Cocoa

Cocoa supplies the body with an antioxidant that boosts brain functions, including memory. You should be consuming more of it if you want a sharper memory. Drinking regular cocoa beverages isn’t a bad idea (if they don’t contain a lot of sugar); but you can aim for dark chocolate, which has at least 70% of cocoa solids in it.

Cut Down On High-Calorie Food

Nigerians love their rice, garri, and fufu. But these foods have a high-calorie content—precisely the sort of thing that could be bad for your memory. High-calorie diets may cause an inflammation of the brain, and lead to obesity, which also reduces memory quality. You don’t have to get rid of these foods, but moderating your consumption could do you some good.

Become More Socially Active

More Nigerians are living alone for much longer. So they should be concerned about existing research that links solitary lifestyles to poor memory. Social interaction is a bulwark against this; it helps to reduce the negative effects of depression, which is known to weaken memory.

Organize Your Life

Clutter, multitasking, and a general lack of order are all ‘enemies’ of a good memory. You may find that you remember things better when your spaces are de-cluttered, everything’s property arranged, and you focus on completing one task at a time. Use a schedule or a to-do list. This will allow your mind to work in an orderly way, and track things for much longer.

Final Words

Everyone wants to have a fit mind. We have just shared some of the best steps to making this happen. Hopefully, you apply them and enjoy the benefits that come with a strong memory. Featured Image Source: Freepik
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This article was first published on 11th April 2021


Ikenna Nwachukwu holds a bachelor's degree in Economics from the University of Nigeria, Nsukka. He loves to look at the world through multiple lenses- economic, political, religious and philosophical- and to write about what he observes in a witty, yet reflective style.

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