In order for one to increase memory retention, it is critical to have a healthy brain. While an individual ages, it is possible to maintain and even enhance the brain's ability, there are numerous activities that can be used to increase one’s intellect, recollection and mental processes. As you may recall the old adage, “you can’t teach a dog new tricks” scientists have come to the conclusion that this is the furthest thing from the truth. The human brain has the capability to adjust to any situation--young or old. The brain is constantly creating neural pathways which help to respond to new situations; this has been in effect since the beginning of time and is known as neuroplasticity.
Memory Improvement Tip 1: Make time for exercise and sleep
Identical to an athlete, which depends on sleep and a nutritious diet to execute their best performance, ones recollection increases when the brain is nurtured with a nutritious diet and various healthy habits.
Exercising the body exercises the brain
Engaging in physical exercise raises the oxygen level to the brain which eliminates the risk of memory loss, cardiovascular disease and diabetes. Also, engaging the body in physical exercise can enhance protective chemicals that reduce brain cell loss.
Ensure you get adequate amounts of sleep
In order for the brain to perform optimally, it is vital to make sure that one is getting the right amount of sleep. The average individual should allow anywhere from 7-9 hours of sleep per night. When the body is deprived of sleep, the brain can’t operate at full capacity leaving one with reduced problem-solving skills, critical thinking and creativity. If sleep deprived for extended periods of time the body will begin to shut-down and demand sleep. Tips for how one can have better sleep can be found at the article How To Get Better Sleep which goes over the importance of sleep and how anyone can begin having higher quality sleep, leaving you feeling energetic and ready to start even the most dreary mornings.
Memory Improvement Tip 2: Spend time with friends and family
Often, when memory improvement comes to mind, one usually contemplates crosswords, word searches, or challenging puzzles however, while it is true that these activities help improve memory it is also true that social gatherings, laughter, and conversation actually have cognitive rewards too.
Healthy relationships = Healthy brain
Human beings are meant to socialize and interact with one another, it is absurd to believe that one can survive without any social interaction and live in complete isolation. It is proven that interaction with others stimulates the brain and may perhaps be the best form of exercise any individual can get. Studies have shown that having healthy relationships with a strong positive backing are not just great to have to remain happy but lead to a healthy brain. Harvard has a study that demonstrated that individuals who had active social lives had the least amount of memory reduction.
There are several ways to begin honing the advantage of the mind, to acquire the benefits of socializing. part take in volunteer work, join a club, visit with family and friends, and reach out to those that are far away via Skype, or phone. If you are isolated in the middle of nowhere it is always great to have a pet, preferable a dog due to their high energy.
Laugh! It’s good for you
Everyone has heard that laughter is the best medicine around, guess what? Its true! Laughter captivates several sectors over the entire brain and can even alter the body. Psychologist Daniel Goleman states “laughter…seems to help people think more broadly and associate more freely.”
Memory Improvement Tip 3: Stress management
One of the worst enemies to the brain is stress. If avoided, long-term stress can obliterate brain cells and harm the section of the brain associated with the formation of new memories and recollections of old ones, this is known as the hippocampus. Also, depression and anxiety take a toll on memory function and can reduce concentration and cognitive ability. It is wise to be mindful of this and take appropriate action to eradicate these symptoms.
Boosting benefits of meditation
Scientific evidence continues to multiply each year, and although some may claim this as “woo-woo” the evidence is clear that meditation helps to improve several conditions such as high blood pressure, depression, anxiety, diabetes and chronic pain. It has also been shown that meditation improves concentration, focus reasoning skills and learning. A great article about medittion can be found at The Benefits of Meditiation, this article reveals studies which have concluded the benefits of meditation and how effective it really is.
Memory Improvement Tip 4: Eat a nutrient-dense diet
Like a race car needs fuel, so does the body. It is common sense that a diet based on vegetables, fruits, healthy fats, lean protein and whole grains will deliver plenty of health advantages. Also, this type of diet is great for brain health too.
It isn’t just what you eat, but what you don’t eat. The following tips can boost brain power and eliminate the chance of dementia:
- Vegetables and fruits. These are loaded with rich antioxidants, which help to keep your skin flawless and youthful. Dark green vegetables a.k.a. "super foods" help to fight off infection and disease.
Omega-3s. Fish is an exceptionally abundant source of omega-3’s, salmon, tuna, mackerel and sardines are loaded with these. Fish can lower your chance of Alzheimer’s. Omega-3 alternatives are almonds, flax seeds, chia seeds, and dark green vegetables such as broccoli and kale.
Green tea. An abundant amount of antioxidants that fight free-radicals, which harm brain cells. Among a plethora of benefits, green tea can increase memory, mental alertness and cut aging effects.
Grape juice or wine. Red wine has copious amounts of resveratrol, (a flavonoid that increases blood flow to the brain) additionally, grape juice, cranberry juice, fresh grapes and berries, and peanuts are resveratrol packed options too.
Reduce saturated fats and high calorie intakes. Diets that are high in saturated fat can increase the risk of dementia and reduce focus and memory.
Memory Improvement Tip 5: Take your brain to the gym
Once an individual reaches adulthood, the brain has established hundreds of thousands neural pathways that aid in accessing information swiftly, increased problem-solving and effectively execute on familiar assignments with little mental exhaustion. This sounds superb however, if one neglects to challenge the brain the rate of growth declines. It is good practice to continuously engage the brain in stimulation. One should consider reading new material, taking a new route to work, associating with new like-minded individuals and asserting oneself into unfamiliar situations are great ways to keep things fresh and interesting.
Similar to how exercising the body increases muscular strength, the brain operates in an identical way. The more one works out their brain, the more responsive it will be--processing and recalling information. The most effective exercise one can do for themselves is to break their daily routine and challenge themselves to create new neural pathways, this can be done in various ways however, any activity that requires the use of hands is terrific. These activities can be:
Playing a musical instrument
Sports (Tennis, Hockey, Volleyball)
The activity can be anything, but the important most crucial component is that it’s new, challenging and enjoyable. These 3 elements will help to keep your mind sharp and continuously growing. If its new it will always be interesting, something challenging accelerates your problem solving skills and lastly having fun in the process makes it all work effectively and keeps you coming back.
Memory improvement tips:
- Rehearse new information: Review what you’ve learned the same day you learn it, and at intervals thereafter. This “spaced rehearsal” is more effective than cramming, especially for retaining what you’ve learned.
Relate information to what you already know: Connect new data to the information you already know, whether it’s new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.
Use your senses: Colours, tastes, textures and smells will help to paint a vivid image of the new information, and rewriting information can help absorb the information much better. Even a visual learner should read out loud what they want to remember.
Pay attention: It takes approximately 8 seconds of fierce concentration to process bits of data into the memory bank. Pick a quite isolated environment free from distractions for best results.
Focus on the fundamentals: Practice explaining the ideas that have just been learned to someone else in your own words, this will help to retain the new information.
Thanks to everyone who has taken the time to read my article. Like and share if you enjoyed it and let me know how these memory techniques have helped you in the comments below, I look forward to reading what you have to say. Take care.