Are you one who loves to start your day with a warm cup of coffee?
A recent survey by the National Coffee Association shows 64 percent of Americans age 18 and over said they consumed a cup of coffee the day before. Statistics show that caffeine in coffee helps give you an edge, but research at John's Hopkins University reports that caffeine may enhance your long term memory too. Those who participated in the study were much better at recalling a series of images the following day after being given 200 milligram caffeine tablets.
Michael Yassa, assistant professor of psychological and brain sciences at John's Hopkins, and his team found that caffeine has a positive effect on our long term memory. Yassa said, “We've always known that caffeine has cognitive-enhancing effects, but its effects on strengthening memories and making them resistant to forgetting has never been examined in detail in humans.”
Even athletes at the highest level count on caffeine to give them a push, especially at the beginning of an event. Active.com, an online site for athletes training for triathlons, marathons, swimming and other athletic events, evaluated approximately 74 studies on the use of caffeine for short and long term endurance exercise concluded caffeine makes the effort easier.
In addition to caffeine, there are other measures to consider. No matter if you are a young adult preparing for an exam or an older adult trying to sharpen your brain, there are plenty of tips and exercises available to improve your memory. These 8 powerful tips are proven to help keep you mentally sharp and in the game.
- Eat a healthy diet - plenty of fruits, vegetables, whole grains, walnuts, eggs and olive oil.
- Get plenty of rest - sleep is crucial for memory and performance. Try and get 8 hours every night.
- Exercise regularly - aerobic exercise changes the brain that protects memory and thinking skills. Also, exercise reduces the odds of developing diabetes, stroke and heart disease while reducing stress.
- Brain workout - take 20-30 minutes everyday to push your brain by doing some type of brain game. It could be doing a crossword puzzle, a computer game, or reading a book. Learning a news skill or hobby helps challenge the mind too.
- Friends and relationships - Having friends and making social connections keeps your mind strong. It is possible to make new friends no matter what age you are.
- Meditate - meditating helps your brain and body. By spending a few minutes daily in meditating improves concentration and memory.
- Laugh - humor and laughter can easily be integrated into your wellness plan and will improve your mind, body and spirit.
- Stay hydrated - with your brain being 73%, 2% dehydration can diminish your memory. Take time to drink 8 ounces of water daily.
It is important to take time everyday to improve your memory. If you put in the work, the results will follow.