It’s no secret that each and every person on this planet is trying to do the best with what they’ve got. From physical attributes to mental ones, we all rely on our assets to make ends meet and progress through life. Unfortunately, a common misconception states that our brains stop evolving from a certain point onwards, thereby forcing us to get by with what we’ve learned in the first period of our lives. Science, however, has repeatedly refuted this claim and showed that the human mind is capable of improvement at any point in time. To that end, here are five simple things that anyone can do in order to enhance their memory in a safe and lasting way:

1. Force your brain to do new tricks

Just like muscular strength, memory is something that needs constant working out in order to flourish and maintain itself. By the time most people reach adulthood, however, the development of new neural pathways has slowed down somewhat due to being constantly engaged in repetitive thought processes and a predictable lifestyle. In order to avoid this, you’ll need to shake things up and give your brain new things to do. Anything from picking up an instrument, learning a foreign language, or even engaging in various memory-boosting games can be instrumental in forcing your mind to stray out of its comfort zone.

2. Engage in regular physical activity

Focusing on your mind is essential if you want to develop a better overall memory, but the rest of your body is just as important and should not be neglected in the process. When practiced at regular intervals, exercise increases the transfer of oxygen to the brain, which can help your synapses fire at an improved rate. What’s more, working out also releases certain chemicals in your brain that can help you stave off illness and stimulate the creation of new neural connections at the same time. Don’t worry if you’re not a gym rat; even regular activities such as walking, biking or playing a sport can make a real different as far as your brainpower is concerned.

3. Get plenty of rest

The vast majority of people try to cram as many activities as possible during their waking hours, but they too often neglect that all-important factor that is rest. Knowing how to step back from everything and relax is an acquired skill, one that can have huge benefits for your memory and overall well-being. For starters, try to enforce a regular sleep schedule for yourself and shut down all electronics an hour before bed. This way, you’ll get some quality shuteye that will help you stay fresh throughout the day. Furthermore, reserve at least one day per week for rest and use it to do things you find pleasing, such as hanging out with friends or strolling through the park.

Everyday business activities and stress causes our muscles to tighten up, and that creates discomfort and pain in the short-term. Over months and years, muscle tension produces chronic musculoskeletal conditions such as migraines, joint stiffness and back pain. According to Dr. Kerry Martret from Healthy living Osteophaty, the regular use of a massage chair is proven to be effective in treating existing conditions. Preventing them in the first place with frequent massages is an even better solution. This can be a good advice to buy or rent massage chair and relieve the body and mind.

4. Pay attention to what you eat

The importance of nutrition in maintaining a healthy lifestyle cannot be overstated. Luckily, there are certain foods out there that have shown promising results with regards to boosting your memory. It’s also been proven that simple things like drinking plenty of water, shying away from processed foods and sticking to fresh products can help you see life through a cleaner, crisper perspective. This doesn’t mean that you have to strictly police yourself as far as food consumption goes, but it does mean that you stand to gain a lot just by being a little more careful.

5. Practice smart supplementation

Finally, if you don’t mind using some external help, you can try some of the many brain-boosting products currently available on the market. Often sold under the catch-all term of nootropics, these substances are generally regarded as safe when used appropriately. People have reported success with everything from lecithin to modafinil to every substance in the racetam family, but your mileage might vary, so feel free to try a little bit of everything and see what works for you.

And so we’ve reached the end of our quick guide to memory enhancement and the things you can do to improve your brain power. It’s worth noting that, aside from the aforementioned steps, there are a plethora of other memory-boosting techniques to take into consideration as well. Because, at the end of the day, obtaining mastery over your own mind is one of life’s greatest achievements, one that’s definitely worth striving for.