Alzheimer’s, dementia, and other severe memory and cognitive illnesses are different from occasional bouts of forgetfulness. When you age, your ability to remember things naturally declines. There are also many other things that affect your brain memory’s health, including: tiredness, depression, and diet. If your forgetfulness isn’t really noticed by all your friends and family, then you don’t need to worry because it’s most likely just a normal case of poor memory; still, bad memory can be a huge problem, so how do you get rid of it? The following tips can help make your memory sharper, so you’ll feel more confident in your daily life.

• Think, think, think: Use your brain regularly to keep it functioning like a well-oiled machine. An active brain works better than an idle brain. It analyzes and solves problems faster, and is able to retain memories easier. Keep your brain active by regularly doing puzzles and brainteasers. In addition, always try to learn new things, so your brain doesn’t get stuck in the same routine day after day. Avoid memory problems with this simple step!

• Get enough rest: The effects of sleep deprivation have been compared to the feeling of being drunk: concentration is impaired, response time is slower, and memory is poorer. Your mind can’t retrieve information as efficiently if it’s not getting enough rest. Try to get a good night’s sleep every night to keep your mind fresh and alive. Catching up on sleep every weekend doesn’t help; instead, have a regular sleeping routine, so that your brain is always in top condition.

• Pay more attention: Oftentimes, people forget things simply because they fail to pay enough attention when they first get the information. You probably can’t remember the name of a particular person because you weren’t even interested in anything about him in the first place. Repeat the information to yourself or write it down if you think you’ll need the information later on. The simple act of focusing on something helps to etch information on your mind.

• Remember with rhymes: Rhymes are not only good for kids, they’re also good for adults with poor memory. If you have trouble with names, for instance, think of words that rhyme with the names of the people you meet. Repeat the name and the rhyming word to yourself a couple of times, and you’ll see that it’s easier to remember.

• Write it down: Keeping a to-do list is the simplest and most effective way to remember things. You’ll never forget your tasks for the day if they’re in a handy notebook in your pocket or in your cell phone. You don’t have to check the list all the time, but if you feel like you’re forgetting something, you can always take out the notebook and take a peek.

• Take a break: Students often find it hard to review for exams because they only remember the first and last part of the things they’re reviewing. These effects are known as primacy and recency, with primacy pertaining to the items at the beginning, and recency to the items at the end. The middle part is often forgotten, and the gap between primacy and recency widens as the items to review become longer. To shorten the gap between primacy and recency, you should take a break after about 30 to 50 minutes of reviewing. This will give your brain time to refresh itself and balance the primacy and recency of the items reviewed, resulting in better memory retention.

• Antioxidants for breakfast: Antioxidants promote good health and sharp memory. As you grow older, your brain becomes an easier prey to free radicals, substances that slowly build up and impair your memory. Anti-oxidants and other vitamins slow down the buildup of these free radicals and keep your brain healthy. Start your day with a breakfast full of vitamins A, C, and E and oxidants to ensure that you function perfectly for the day ahead. The following are good sources of antioxidants and other essential vitamins:
  • Vitamin A and beta-carotene: Spinach, carrots, winter squash, cantaloupe
  • Vitamin C: Broccoli, tomatoes, strawberries, citrus fruits
  • Vitamin E: Vegetable oil, seeds, nuts, wheat germ
• Fish for flawless memory: Studies show that eating fish sharpens memory, because fish fat contains polyunsaturated fatty acid DHA, which plays a huge part in brain development. Tests show that kids who eat the right amount of foods with DHA score better on IQ tests than those who lack DHA in their diet. What’s more, fish also contains omega-3 fatty acids that make communication between the brain’s neurons easier, allowing your mind to process information fast.

• Stop smoking: An overwhelming amount of research shows that smoking affects the ability of the brain to process information properly. Chain smokers have a higher risk of impairing visual and verbal memories. The next time you smoke, remember that you’re not only dealing damage to your lungs, you’re also erasing precious memories in your head.

• Go easy on coffee: Coffee can keep you alert in the right amounts, but too much of it can cause various problems, such as: sleep deprivation, anxiety, and nervousness. All of these conditions hamper information from properly entering your brain because your memory works best when you’re relaxed and focused.

• Believe in yourself: Medical studies show that people who are always anxious produce stress hormones that damage brain cells, resulting in poor memory. Relax yourself every day to counter the production of these hormones. You can try meditating, drinking tea, doing yoga, or simply taking a long bath. Also, poor self-image leads to anxiety that results in forgetfulness. Always believe in yourself when you’re doing something, so that you’ll feel better and think better.

• Exercise regularly: Cardiovascular exercises like running are not only good for the heart, they’re also good for the brain. Scientific research shows that such exercises release hormones that help your brain regenerate new brain cells. Get up from your chair and play basketball, tennis, volleyball, or any physical sport that you find interesting. Daily exercise also lowers blood pressure which contributes to memory loss as you grow older.

• Play some music: An experiment conducted by a psychologist at the University of London revealed that music gives more focus to people with impaired cognitive abilities. Patients suffering from dementia gave better reasoning about their personal histories when music was playing in the background. It doesn’t matter what the genre of the music is, whether it’s Vivaldi’s “Four Seasons” or punk music; what matters is that there’s music instead of stillness. Based on the findings of this study, it’s a great idea to play some music in your home everyday to help you concentrate on your tasks.

• Change your environment: As was mentioned, relaxation aids in smoother information processing in your brain. Positive affirmations help to boost your calmness and self-confidence, but there are also physical ways to make you feel more relaxed. Place scented candles and other aromatic objects in your house to create a more relaxed atmosphere. Paint your room with calm colors such as pastel and earth tones. Imagining peaceful things like the blue sea and the green countryside also helps facilitate the processing of information when you’re working on something that requires a lot of thinking.

• Avoid distractions: Multitasking may accomplish some things faster, but it definitely impairs your memory retention; for instance, if you’re a student studying for an exam, you won’t be able to absorb information properly if there’s loud rock music playing in the background, or if you keep hearing the video games your younger brother is playing in the other room. As much as possible, get rid of all distractions such as cell phone, TV, and radio before you start on something that requires you to memorize things. This way, your mind only focuses on a single task, and uses all its resources for it.

• Give your subconscious a mental note: If you do it right, mental notes will also work for you even if you are quite forgetful. Whenever you have to remember things, always tell your subconscious, “Here, take note of this and remember it for me.” You’ll be surprised that when the time comes for you to retrieve that information, something in your head will just light up, and your subconscious will give you the memory you need.

• Get interested: Notice how you easily forget other things that people mention to you, but you never forget the things that you really like? This is because memory is selective, and it mostly retains pieces of information that are dearest to you. If you don’t want to forget things, then make it a point to immerse yourself in whatever you’re doing: whether it’s meeting new people or learning new activities. Always try to find something interesting or special in the person or thing before you, so that you’ll remember it more efficiently.

Your memory is good as long as you still remember important things, and you’re able to do everyday tasks. If you feel, however, that your memory isn’t how it used to be, and you’re having difficulty processing basic information, then go see your doctor immediately. Sometimes, forgetfulness is a symptom of a more serious disease, like Alzheimer’s or dementia. Treatment may help you a lot if you get diagnosed early.