8 seriously easy ways to improve your memory

I came across this great article while waiting in the doctor's office the other day.  I think we could all use some tips in how to keep our minds and memories strong.  We exercise our bodies and we need to exercise our minds as well.  Here are condensed tips from the article and HERE is the link to the actual article:
#1 - move it or lose it.   "When you're working out to the point of breaking a sweat, you're actually growing new brain cells in your hippocampus," says Dr. Fotuhi. "It seems mind-boggling but there is solid science behind it." How does it work? More blood flow to the brain and an increase in a crucial protein called BDNF spur the growth.  So how much exercise do you really need? Here's what's optimal: 30 minutes of vigorous aerobic activity like jogging and 15 minutes of strength training, such as lifting hand weights or doing squats and pushups, four times a week. "If you do this, you can expect to have significant brain benefits.
#2 - change your expectations.   Stress and frustration stimulate chemical changes that can shrink your hippocampus and lead to memory problems. To reverse some of the damage, try to chill out and put things in perspective.  "Many of your little daily aggravations occur because you don't manage your expectations," says Dr. Fotuhi. "Believe me, those frustrations affect your memory in the short term and your brain health in the long run."
#3 - feed your brain.   Getting a certain amount of DHA -- a type of omega-3 fatty acid found in fish, fish oil, and algae -- can increase the size of your hippocampus in about six months, research shows. But it's almost impossible to get enough from your diet. Buy supplements that come from algae rather than fish, as they're less likely to have impurities such as mercury. "I really believe DHA is a super brain food," says Dr. Fotuhi. "I take 1 gram a day, and so does my wife."
#4 - eat flavonoids  -  Foods containing flavonoids, such as deeply colored berries and grapes, beets, dark chocolate, and cocoa, can also boost your brain. A recent Harvard study showed increased blood flow and better memory performance after participants drank two cups of hot cocoa a day for a month.
#5 - reduce these three numbers.   Focus on lowering your blood sugar, blood pressure, and belly fat.
#6 - protect your head. Do not get on a bike or go skiing or skating without wearing a helmet -- at any age. Even a minor fall can cause a microscopic tear in your brain.
#7 - see friends and family in 3-D.  Get out for lunch or go for a walk with your pals instead of spending time on Facebook or Instagram. Interacting with people in the real world actually requires a good deal of mental maneuvering, like when you're keeping track of several conversations at a party. Social interaction also brings you pleasure, which releases endorphins and other feel-good chemicals, and reduces excess cortisol, a chemical that's a major brain shrinker.
#8 -  Keep learning and memorizing new things throughout your life. Crossword puzzles don't qualify because you're tapping into information you already have in your head. To challenge your brain, set a goal to memorize three names a day. Study a new language, especially if you do it intensively for a few months. Take violin or piano lessons. Memorize poems or songs you love. Encourage yourself to do more problem-solving, like seeing if you can fix the toilet yourself instead of calling a plumber. If you're working out your monthly budget, put away the calculator, grab a pencil, and do the math yourself. Or take ballroom dancing, as Dr. Fotuhi and his wife did, which makes your brain memorize new steps.