How to improve poor memory

Poor memory can be improved by adjusting lifestyle habits, strengthening mental training, improving dietary structure, managing emotional stress, and moderate exercise. There are mainly methods such as regular sleep, memory training, supplementing nutrition, psychological regulation, aerobic exercise, etc.

1. Regular sleep schedule

Ensuring sufficient sleep is crucial for memory. Adults require 7 to 9 hours of deep sleep per day, and insufficient sleep can lead to impaired hippocampal function, affecting information encoding and consolidation. It is recommended to set a fixed bedtime and avoid using electronic devices before bedtime to create a dark and quiet sleeping environment. Taking a nap in the afternoon can also help restore mental health, but it should not exceed 30 minutes.

2. Memory training

can enhance brain neural plasticity through specific exercises. Attempt to associate new information with known content using associative memory, construct a memory palace in the mind using positional memory, and regularly practice memorizing numbers or words. Retelling the content after reading and learning new skills such as musical instruments or foreign languages can effectively stimulate the memory center of the brain.

3. Supplementing nutrition

A balanced diet helps maintain the health of brain cells. Moderate intake of eggs and soybeans rich in lecithin, deep-sea fish containing omega-3 fatty acids, blueberries and dark chocolate containing antioxidants. Vitamin B plays an important role in nerve conduction and can be supplemented with whole grains and green leafy vegetables. Maintain sufficient water intake and avoid excessive drinking.

4. Psychological regulation

Chronic stress can impair memory function. During long-term anxiety, cortisol levels in the body increase, which may damage hippocampal neurons. Relieve stress through methods such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation. Cultivating interests and hobbies, maintaining social activities, and seeking professional psychological counseling when necessary can all help improve cognitive status. 5. Aerobic exercise Regular exercise can promote blood circulation in the brain. Engaging in aerobic activities such as brisk walking, swimming, or cycling several times a week can increase the secretion of brain-derived neurotrophic factors and stimulate the growth of new neurons. Coordinated movements during exercise can activate the connection between the cerebellum and cerebral cortex, and movements such as Tai Chi and dance that combine body coordination and memory have better effects. Improving memory requires comprehensive intervention and long-term persistence. Establish a daily to-do list and use notes or electronic reminders to aid memory. Control the influence of chronic diseases such as hypertension and diabetes on cerebral vessels, and evaluate cognitive function regularly. If memory continues to significantly decline or is accompanied by other symptoms, timely medical examination should be sought to diagnose neurological disorders. Maintaining curiosity and enthusiasm for learning new things are key factors in maintaining brain vitality.