How to Improve Memory: Tips and practices

Do you ever find yourself struggling to remember? It can be frustrating, but there are easy ways to improve your memory. From exercising your brain to nourishing it, and everything in between, you can take steps all day and night to support brain health. As you think about improving your memory, take a look at PatchAid Vitamin Patches for Brain & Memory and ask your healthcare provider which may be right for you.

1. Be Physically Active

Surprise! One of the most important things you can do for your brain power is to exercise your muscles! Exercise increases blood flow, including to the brain. It also lowers stress and helps clear your head. It boost mood, which can also improve memory. 

The recommendations for physical activity for most adults are to get at least 150 minutes per week of moderate to vigorous-intensity activity. These are some examples.

• Brisk walking, jogging, or running
• Hiking or walking uphills
• Cycling on the street or on a stationary bike or spinner
• Rowing
• Playing basketball or tennis
• Doing aerobics
• Dancing

Muscle-strengthening activities also help with mental and physical health.

2. Do Something Different 

Every time you do something different from what you usually do, you have to think about what you are doing. Every time you have to think, your brain gets exercised. Most of us go through our days doing habitual activities, but you can make an effort to do something different. 

These are some examples.

• Cooking a new recipe
• Shopping at a different store or going through the aisles in a different order
• Taking a new route to work
• Planning a vacation 

Anything you can do that’s a bit different takes thinking.

3. Train Your Brain

You can also deliberately train your brain by challenging it. Here are a few ideas.

• Playing games that are designed to train brains. Many are available in apps stores.
• Playing board or card games
• Doing jigsaw, crossword, or other puzzles
• Learning a language, skill, or instrument

All that training isn’t easy! Support your brain with the Brain Train Patch Pack to give your brain needed nutrients.* The pack includes these PatchAid Vitamin Patches.

• Focus and Clarity Plus Patch
• Omega-3 Patch 
• Anti-Aging Patch
• Sleep Aid Patch

4. Drink Coffee

Coffee may have more benefits than welcoming you to the day and giving you more energy. It may be good for memory, too. Studies show that it can increase your ability to focus. The benefits are in large part due to the caffeine in coffee. Green tea, energy drinks, and colas are also sources of caffeine.

5. Get Enough Sleep

Sleep helps rejuvenate your body and your mind. Skimping on sleep can make you confused, distracted, and unable to concentrate optimally. Getting more sleep can have the opposite effects.

These tips can help you get better sleep.

• Set aside more time for sleep
• Follow a bedtime routine to prepare your body for sleep
• Remove electronics from the bedroom
• Use your bed for sleep and sex only
• Meditate, stretch, or make a to-do list to help relax yourself for sleep.

The PatchAid SleepAid Patch is a non habit-forming patch with chamomile and melatonin, which is a natural sleep hormone.*

6. Nourish Your Brain

How do you expect your brain to work well if it’s malnourished? Give your brain good food if you want it to work at its best for you. That can mean having plenty of fish, nuts, seeds, avocados, whole grains, fruits, vegetables, low-fat dairy products, and beans, for example. 

On the other hand, it’s best to limit added sugars, saturated fats such as from butter and red meat, and fried foods. If you’re among the millions of Americans who don’t eat enough fish, you might consider the Omega-3 Plus Patch by PatchAid, which includes omega-3s from krill oil, and much more. Plus, PatchAid Patches are free from sugar.

7. Eat Antioxidants 

Antioxidants help fight free radicals, or harmful chemicals that can damage cells through a process called oxidation. Many nutritious foods have antioxidants. Examples include dark chocolate, fruit, vegetables, whole grains, olive oil, avocados, and salmon. The Focus and Clarity and Omega-3 Plus Patch also have antioxidants.

8. Meditate 

The less that’s on your mind, the more capacity you may have to remember well. Meditation can help clear your head. It can also help improve your focus. While you’re thinking about focus, consider the Focus and Clarity Plus Patch.*

Don’t be afraid if you haven’t meditated before. It can be for as little as five minutes, and there are plenty of apps to try. They can help beginners through advanced meditators. 

9. Lose Extra Weight

Excess weight doesn’t just bog down your body. It can also alter metabolism, including in your brain. That’s especially true if you have a condition such as diabetes or hypertension. With diabetes, for example, excess blood sugar over time can lead to less blood flow to the brain, leading to less brain power in many ways. With hypertension, there’s a risk of stroke and damage to the brain.

10. Manage Stress

Too much stress can get you down. It can also make you anxious and distracted. That’s not a good combination when it comes to being able to remember well. Instead, managing stress can free up your brain to be able to focus on your memory. 

Too much stress zaps your energy as well as your ability to think. The Vitamin B12 Energy Plus Patch by PatchAid has nutrients that are essential both for your brain and for your body’s energy production.* Along with B vitamins, it has ginseng, inositol, choline, and rhodiola rosea.

Everyone wants to be able to remember things that are important, and we can all do with some help improving memory. Thankfully, a variety of techniques are effective and at our fingertips. With some healthy changes and good brain nutrition, you can improve your chances of supporting a healthy memory. PatchAid Patches for Brain & Memory may be part of your regimen. Just be sure to talk to your healthcare provider before using them. 

*The Food and Drug Administration has not evaluated these statements. PatchAid patches are not intended to diagnose, treat, cure or prevent any disease. Anyone with a medical condition should seek the advice of a licensed medical practitioner. Individual results may vary.