health + wellness

How to Improve Your Memory + Build an Ageless Brain

May 19, 2024

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Do you ever struggle remembering a name or why you walked into a room? 

Or worse, do you feel your memory slipping more every year? 

You're not alone! Many women experience memory issues and brain fog as they enter midlife and especially through menopause.

We often assume memory decline is just a natural part of aging. 

But that's not entirely true! 

I spoke with brain and memory trainer Jim Kwik, who debunked many memory myths and shared tips from his book Limitless on improving memory. 

Check out the full interview here! It’s packed with wisdom and insights.

First, there's no such thing as good or bad memory—only trained or untrained memory. 

Just like our muscles, simple exercises can improve our brain health. So much of what we think is “bad memory” is just a false narrative we tell ourselves. Like Henry Ford said, “Whether you think you can or think you can't, you're right.”

So if you keep telling yourself you’re not good at remembering names...you won’t be good at remembering names! 

Second, our brains can actually improve with age. We’re constantly underestimating our own abilities. 

Yes, we age, but we also gain wisdom and experience that we can tap into when faced with challenges. Shaking up our routine can build new neural pathways and improve memory and focus.

Third, there are small things we can do daily to support our brain's longevity:

Schedule Reading Time

One key to longevity is lifelong learning fueled by curiosity. One of the best (and easiest) ways to nurture this skill is through reading.

Reading is like a workout for your brain. Just as a 10-minute walk benefits mobility and mental health, 10 minutes of reading can do wonders for your brain!

Jim suggests scheduling reading in your calendar to make it a priority and intuitive habit, much like working out.

Write down your dreams

The brain doesn't switch off during sleep; it continues problem-solving for us. So when you wake up, jot down your dreams, even if it's just a glimpse. This fun, creative practice can boost memory and spark inspiration.

(Mary Shelley got the idea for Frankenstein’s Monster in a dream!)

Make your bed

This one is SUPER simple. The mind thrives in a clean space, so taking a few minutes to tidy up your bed can enhance mental clarity.

Plus, what's better than climbing back into a well-made bed?

Create a to-BE list

Instead of solely focusing on your to-do list, ask yourself who you need to BE today.

Whether it's compassionate, bold, playful, or relaxed, your actions will follow suit. This approach expands the mind and adds a dash of self-development to your morning routine!

Drink water

Again, this one is pretty darn simple.  But staying well-hydrated can improve memory and reaction time by a whopping 30%. This tip has helped with my brain fog big time!

Be kind to yourself

The goal here isn’t perfection. It’s proven that forming new habits with a side of self-compassion and patience yields greater results.

One negative thought won't ruin your life, just as one doughnut won't ruin your health. But it's crucial to monitor how you talk to yourself because over time, those habits will shape your mindset! (Like too many donuts will shape your body!) 

I adored this conversation with Jim. Every time we connect, I walk away with a fresh perspective.

To kickstart your reading and learning habit, I suggest grabbing his book Limitless and tuning in to his podcast Kwik Brain. They'll completely revolutionize your views on memory, your brain, and aging.

Now, I’d love for you to share one change you’re making to nurture your brain!

For me, it’s making my bed! 

If you want more insights and expert interviews on improving mental and physical health through midlife and beyond, check out The Menopause Masterclass! It’s packed with advice from top-notch experts on looking, feeling, and thinking our best!

To our beautiful brains, 

Tamsen 

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