Hi everyone! In this article, we will be covering how to improve memory? As you know, memory is the ability to recall information but a number of factors can affect our memory processes including mood, stress, health, nutrition, etc. 

There are so many ways to improve memory and we will mention some of them. 

5 Ways To Improve Your Memory

1- Get Enough Sleep

Sleep is not just to improve memory; It is very important in order to be able to respond to every need of the body. So, what kind of sleep are we talking about?

Uninterrupted and quality night sleep are one of the ways to improve memory for both children and adults. It also affects attention and concentration, and directly affects memory because attention is the first step in a long-term memory. For instance, when we do not pay our attention, we cannot recall what the people are telling or we cannot see the details of a landscape if we do not pay attention. Therefore, it is impossible for us to remember the details. So, being careful is essential to use memory effectively and quality sleep is essential to start the day fit and attentive!

2- Use Your Imagination 

There is a “visual” cortex in each hemisphere of the brain, much of which is located in the Occipital lobe. Thus, visual information is the easiest way to recall something. For instance, you may forget the name of someone you have just met, but you remember the face. So, if you are listening to the subjects that you do not observe from someone else or read from somewhere, you can make them permanent in your memory by using the visualization & imagination methods in your mind.

3- Nutrition

  • Eat Less Added Sugar; The brain needs energy, and it works with glucose, a type of sugar. If blood sugar drops to critical levels, it is inevitable that the chemical “mailers” in the brain, that is, interneuronal communication, will collapse. Researches have shown that too much sugar can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory. So, we have to be careful and always remember that, cutting back on sugar helps our memory. 
  • Try a Fish Oil Supplement; Fish oil contains certain omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), and this is why fish are so good for your brain.
  • Drink Less Alcohol; Alcohol and alcoholic beverages are popular products loved by many societies. We have to be careful about the dose because, it causes memory problems due to vitamin B1 deficiency. Studies have shown that alcohol consumption triggers neuronal death in the brain. Brain regions called the cerebellum and hippocampus are the areas most sensitive to alcohol. Certain cells called purkinje, especially in the cerebellum, are the cells most sensitive to alcohol. Long-term alcohol use causes damage to the appendages that provide information exchange on these cells, enlargement of intracellular organelles, a decrease in the number of these cells, and a deterioration in functioning.

    Here are some foods to boost your brain and memory; Blueberries, coffee, dark chocolate, broccoli, nuts, fish, eggs, turmeric, etc.

4- Do Exercise

Exercise is important for overall physical and mental health. Research has shown that it is beneficial for the brain and may help improve memory in people of all ages. 

One of the latest researches consists of an experiment involving university students. 24 university students are asked to make 4 different visits, each for 1 hour, upon the request of the researchers. They are asked to walk on the treadmill for 15 minutes as the same pace when they are late for the lesson. The researchers determined that the students have walked at a speed of 5.4 kilometers. As a result of 15 minutes of exercise at each visit, students are shown 2 lists several times. After about 20 minutes, it was observed that the students remembered too many words from the list what they read. The group that did not do exercise performed more poorly in this regard. Research has shown once again that doing exercise increases learning and strengthens memory.

5- Train Your Brain

Finally, exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory. Just remember that there are many ways to keep your mind alive. Books, puzzles and games are at the top of these. 

Here are some games to train your memory;

  • Word of Wonders (WOW)
  • A Word
  • Sudoku
  • Chess 
  • Trick Me
  • Brain Wars 
  • Memorado

You can also use websites and apps while you are training your memory; 

  • Lumosity
  • Clevermind
  • Brain Fitness 
  • Brain Metrix

Click here to watch a video about this article.

Click here to read our previous article.

 


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