Your memories are an integral part of your personality, and as you age, they begin to decline. For many people, it becomes so serious that they become dependent on others for their everyday life. And so, it is important to make some healthy changes in your life early on, so that you do not become prone to absent-minded moments later.

According to experts, growing new neural connections - even in old age - is possible, and so, there are a few easy tips and tricks that are some of the most effective methods for improving memory.

Effective ways to boost your memory

Drink coffee

A cup of coffee in the morning is not just a waking-up alarm for many but also helps energize for a long day ahead. However, according to experts, coffee is loaded with caffeine and can help enhance your memory.

Experts say just 200mg of caffeine is good enough to make you less forgetful by up to 30 per cent. Caffeine helps improve alertness and short-term memory, which helps you learn and absorb new information more easily.

The MIND diet incorporates healthy fats – especially from olive oil and fish, which protect your brain from inflammation - linked to neurodegenerative diseases like Alzheimer's and dementia.

This diet also helps reduce oxidative stress, which contributes to cognitive decline. The MIND diet includes leafy greens and berries, which contain antioxidants that help with memory and other aspects of cognition.

Doctors say you can strengthen your memory by using it more. And so, constantly challenge yourself daily by learning a new skill – which helps strengthen your brain’s memory capacity.

There are many activities to choose from, like:

• Learn a new instrument
• Make pottery
• Bake bread
• Play mind games, like Sudoku or chess
• Learn a new type of dance, like the tang
• Learn a new language

Eat chocolates

Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.

Dark chocolates, with more than 70 per cent cocoa help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.

Not getting proper sleep is associated with poor memory. According to experts, sleep plays an important role in memory consolidation - a process that strengthens short-term and transforms into long-lasting memories.

It is important to maintain a moderate body weight for not just physical but also mental well-being. Many studies have established obesity as a risk factor for cognitive decline, as being overweight can cause changes to memory-associated genes in the brain.

According to experts, it takes eight seconds of focus to transfer something from your short-term to your long-term memory - so pay attention for at least this long.

Repeat vital details to yourself a minimum of eight times so they stick.

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