If you have problems remembering new information, do not complain about age. Like many other skills, memory can be trained and improved through normal sleep and nutrition, regular exercise, posture control and mastering new skills and knowledge. In addition, stress management and some simple techniques are important. Let’s discuss 11 ways to improve memory.
1. Social networks to help
To improve memory, it is useful to post personal events on social networks. The authors of a study published in August in the journal Memory argue that the best way to remember personal experiences is to post them online. In this way, dynamic memories are formed, bright moments of personal life experience are recorded. Memory research has found that when people write about their personal experiences, they remember all the events described much better.
2. Proper nutrition
Changing your diet to a diet low in saturated fat and cholesterol is good for your overall health. Such a diet reduces the risk of heart disease and stroke, which negatively affect cognitive functions, including memory. In addition, studies show that, along with other benefits, foods rich in omega‑3 polyunsaturated fatty acids, such as fish and nuts, as well as those containing antioxidants (raspberries, blueberries, fruits, vegetables), may help protect the brain. slow down age-related memory decline. In other words, nutrition that is good for the body and a full-fledged metabolism has no less positive effect on the cerebral cortex.
3. Healthy sleep
Getting enough sleep allows brain cells to perform at their best, according to neuropsychologists. In childhood and adolescence, a person can go without sleep for a long time, while maintaining a relatively full working capacity. As people get older, time-limited sleep can impair memory. When a person is deprived of normal sleep for a long time, memory lapses are more likely to occur. Similarly, the brain is affected by sleep that is unsatisfactory in quality — superficial, with frequent awakenings and prolonged falling asleep. For most adults, the goal should be at least 7–8 hours of sleep.
4. Regular exercise
Physical activity helps the body and brain stay in shape, regular exercise also trains memory. Active exercise not only helps to strengthen the cardiovascular system, but also promotes cognitive functioning. Regular physical activity can improve mood, which has a positive effect on cognition. Active exercise can help prepare the body for subsequent rest and quality sleep, which in turn allows the brain to relax, “reboot” and better remember new information.
5. Stop multitasking to improve your memory
Multi-tasking can negatively impact short-term memory, especially as a person gets older. People in their 60s and 80s have been shown to have much more trouble remembering basic information after a short break than people in their 30s and 40s. Switching active attention from a laptop to a mobile phone or texting while watching TV reduces gray matter activity in the brain, which helps with sensory processing, including decision making and memory.
6. Learning new skills
Constantly learning something new stimulates the brain, which helps maintain mental sharpness, dexterity and memory. In 2013, a study was published in the journal Psychological Science that involved people aged 60 to 90. They were learning a complex new skill, such as digital photography or embroidery. Their performance was compared to people who were engaged in simpler activities such as cooking and regular excursions. After three months, the “complex skills” group showed a clinically significant improvement in memory compared to the other group.
7. Protection from stress
Chronic or acute stress can have a negative impact on memory. Memory lapses are more common during periods of emotional or physical stress, whether the events are positive or negative. It is important to realize that stress has a devastating effect on the brain, and actively deal with it. Breathing exercises, outdoor walks, yoga, animal care, exercise are all good ways to reduce stress.
8. Notes by hand.
Many people prefer to write down work orders or plans on a laptop or electronic tablet. This is good for speed, but not so good for memory. Most people retain more information in their heads if they write it down the old-fashioned pen-and-paper way. While the information is recorded by hand, the brain processes and stores it in more detail.
9. Chewing gum
According to a study published in BioMed Research International in 2015, chewing gum helps people focus on a task, relieves stress, and may improve memory. The article indicates that chewing gum improves relaxation and increases alertness. The act of chewing expends energy resources on the work of the muscles of the face and increases the heart rate of the chewer, helping to increase cerebral blood flow and activity, which improves cognitive functions.
10. Drinking green tea
For centuries, green tea has been used in Chinese medicine to relieve various ailments. In 2014, researchers at the University of Basel in Switzerland conducted a study that suggested that drinking the drink might improve memory. Scientists gave green tea extract to 12 volunteers and scanned their brains. After a study in which participants drank the drink for four weeks, the researchers noticed an increase in activity in parts of the brain that are responsible for memory. While research is still underway, but they outlined the prospects.
11. Squeezing the ball in the hand
A 2013 study suggests that clenching your fingers may help form stronger memories and improve memory recall. The participants were given 36 words to remember and a small rubber ball to squeeze. They squeezed the ball for 90 seconds in different sequences. Those who first clenched their right hand and then their left performed better on the memory test than the other participants, remembering 10 words correctly on average compared to five and seven on the rest of the test. Squeezing the right hand activates the left side of the brain, which helps form memory. The right side of the brain is associated with “erasing” memory.