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With so much going on in the world, you can’t be expected to keep track of everything! There are somethings you’re bound to forget. But be careful, what you don’t remember might lead to serious repercussions. Luckily, there are ways you can improve your memory; and minimize those awkward moments. So that you don’t have to be that person that calls someone by the wrong name, or who showed up empty handed. Here’s how to improve your memory. According to science!

Wanna know just how much your brain can store. Well, according to professor who teach psychology at Northwestern University: The official capacity of your brain is roughly 1 million gigabytes. For context, that kind of storage could hold about three million hours of television. But that’s not our recommendation since binge watching is linked to memory loss.

If you’re between 40 to 60 years old, your rick of dementia is higher if you watch more than 4 hours of TV per day

Wait! Before you freak out, just sit back and take a breath. You do have to give up Game of Thrones. We’ve found a variety of easy natural ways, you can start boosting your memory.

Right now! If you can commit to just 10 minutes exercise per day, you can count on having a better memory. Even a bit of light exercise strengthen connectivity between the dentate gyrus and hippocampus, which are two parts of the brain that are associated with creating new episodic memories. After your workout, take a well-earned rest! A good night sleep and daily nap do wonders for your mind!

When you’re asleep, your brain is working hard, consolidating the day’s information and experiences into memories for future recall.

Okay, enough of that! Time to wake up. Have a cup of coffee, or tea you prefer, just make sure it’s caffeinated. Caffeine boosts memory. “Let’s get some caffeine.”

At Johns Hopkins University, researchers divided a group of volunteers, and gave half of them a caffeine pill, and the other half a placebo. The researchers then showed both groups a series of images. The next day, when both groups were asked to identify the images they’ve been shown, the people who’d been given caffeine did much better! Just remember why caffeine can help boost your memory, too much caffeine can be bad for you. “Caffeine is the serious drug.” And it’s not just what you drink, it’s also what you eat. Put any foods with flavonoids on your list, and soon, you won’t have to rely on a grocery list at all! Flavonoids are basically a diverse group of plant chemicals that are good for your heart and help prevent cancer. But they also boost memory retention. Foods that are high in flavonoids, like blueberry and cocoa have been shown to improve memory. While the research isn’t yet conclusive, one study published in the Journal of Agriculture and Chemistry revealed how a group of participants in their 70s experience slower memory decline after eating two servings of blueberries everyday for several weeks! So you see, there isn’t much to improving your memory. In fact, all it takes is a healthy lifestyle!

Sleep well, eat well, enjoy a run every now and then, and who could forget coffee? But if you’re still having trouble after adjusting to these healthier habits, here’s a tip from me to you that might help: when you need to remember a list of items, try making an acronym from the first letter of each item on your list!

Do you know someone who forgetful? Give them a hand, show them this video, but remember to come back for more ways to improve your life, according to science!

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