20 Tips for a Better Memory

1. Eat with your non-dominant hand for 1 meal/day; turns on ‘plasticity’ switch which increases activation in hippocampus (memory center)

2. Count backwards from 100 by 4’s. Simple math is more effective than reading, for increasing brain activity

3. Sign up for a new activity or learn a new craft; turns on plasticity switch

4. Include good fats (omega 3’s) in your diet—salmon, avocado, almonds, flax seeds, nutritional supplement. It will keep nerve cells and pathways healthy; brain is 60% fat by solid weight

5. Start a gratitude journal. Write 5 things you are grateful for at the end of the day. It raises your vibration and you will attract more good things; happy brain = clearer mind

6. Exercise for 30 minutes at least 5 days/week; increases blood flow to the brain; produces endorphins which raises your mood, calms and clears the brain; good for emotional health

7. Eat 6-9 servings of fruit and vegetables; provides vitamins, minerals and fuel for the brain. They are low-glycemic–reducing sugar highs/lows (less fatigue and clearer mind)

8. Meditate for 10-20 minutes/ day; calms and clears the mind; increases attention span and ability to focus

9. Walk in a park, hike in the woods or walk along the beach. Getting in touch with nature is grounding-you will feel calmer; good for the immune system

10. Sleep 6-8 hours each night; try to have regular hours—healthier for your body rhythms; have a bath, drink warm milk or listen to quiet music to calm down before bed; rested brain = better memory

11. Drive a different route to work; turns on plasticity switch

12. Read for 30 minutes/day; reading out loud and following with your finger activates more brain cells

13. Crosswords, Sudoku puzzles, jigsaw puzzles and board games stimulate memory and reasoning centers; activates visual and fine motor areas

14. Plan a party or dinner date with a friend. Socializing with people (especially is they are fun and happy) will raise your mood; communicating with other people requires you to listen, think and problem solve

15. Laugh more—it releases endorphins which raises mood and clears your mind. Watch a comedy show or learn a new joke and tell it to 3 people (before you forget it); notice children laughing and join in

16. Drink 8-10 cups of water; brain is 80% water; dehydration (as little as 10%) causes fatigue and ‘foggy’ brain

17. Limit coffee/caffeine to 1-2 cups/day; caffeine is dehydrating and also causes sugar crashes = fatigue/ foggy mind

18. Smile at every person you meet today. Kindness will help you feel better; happy person = happier brain. Smile to yourself when you are feeling sad or angry and you will be surprised at how it raises your mood

19. Be aware of your breathing throughout the day. This will help you to be more ‘conscious’ or ‘present’ increasing your ability to focus and memory. You will have more gratitude for your life; happy person = clearer mind

20. Take 3 deep (diaphragmatic) breaths every hour; breathe in through your nose, relax your neck and shoulder muscles, bringing air to your lower ribs and belly area. It increases oxygen to the brain and body. The diaphragm is a pump for the lymph system; rids the body of toxins

Remember–it is never too late to stimulate and develop more brain cells!