Today, when we spend most of our time in stressed, fast-paced environments, it’s critical to be able to think fast, recall things quick and be sharp and focused. However, research shows that an alarming number of people suffers from poor short-term memory.
If you frequently:
- Forget why you just walked into a room,
- Struggle with absent-mindedness,
- Can’t remember what you just wanted to say,
- Can’t remember something you just read, etc,
You may also suffer from poor short-term memory. Don’t get too worried though – there is hope for all of us. Science shows that just like we can work on and strengthen any other muscle in our body, we can also work on and “strengthen” our brain, and therefore improve our memory.
Here are 6 scientifically ways you can improve yours.
1. Eat Ginger
Ginger, a highly anti-inflammatory, antioxidant-rich spice, has been shown to improve memory loss and dementia symptoms in middle-aged women. Consuming ginger (whether the real deal or the supplements) can apparently improve working memory, reaction time and attentiveness.
2. Avoid Sugar
Sugar is seriously the No.1 enemy of health, including brain health. Studies show that consuming sugar regularly can significantly reduce attention span and ruin short-term memory. Luckily, this is reversible – just stop eating refined sugar altogether.
3. Eat Mediterranean Diet
Numerous studies have shown that a Mediterranean diet is not only a great way to improve heart health, but also brain health, including long-term and short-term memory. The typical Mediterranean diet consists of lots of plant-based foods including vegetables, fruits, nuts, seeds, legumes, lots of fish, plenty of olive oil, little to no red meat. Feel free to add dark chocolate, teas and coffee to the menu.
4. Take Supplements
Some supplements can help you improve your short-term memory. However, before taking large amounts of any supplements, it’s best to first talk to your doctor.
Omega-3s: studies show that omega-3s or fish oil improves brain health even in Alzheimer’s patients.
Ginko Biloba: some studies have shown that ginko biloba can greatly improve memory and attention span.
Curcumin: found in turmeric, curcumin can also improve attention span and working memory.
Magnesium: taking magnesium supplements can boost both short-term and long-term memory.
5. Sleep and Meditate
All research shows that in order to function normally, we need enough sleep. The recommended sleep time is eight hours every night, but whenever you can, sneak in a short day nap too. Sleep improves long-term and short-term memory, makes us more attentive and focused and even staves off several brain diseases. If you don’t have enough time to sleep every single night, try a short meditation: studies show that regular meditation can greatly improve memory and attentiveness.