Very Effective Techniques To Improve Your Memory And Brainpower
It’s the era of technology and the Internet. We have all the information available at any moment and at every turn. We just need to type in the right question, and seconds later, we have the answer. But, our memory is still important. It helps us stay informed; to memorize everything that surrounds us, and every information we get. Also, it helps us think better and clearer. This is especially important in decision-making situations and when studying, when we have hundreds and hundreds of pages to remember. Therefore, we suggest you to try several techniques, to improve your memory.
8 Techniques To Improve Memory
1. Brain Exercises (Learn A New Skill)
If you exercise your brain regularly, you help it grow and make new nerve connections, which will help you improve your memory. Engaging in activities with a purpose and meaning, stimulates the nervous system and it reduces stress and the risk of dementia. Also, it improves the well-being and health of the brain and the entire human body. But, the tasks and exercises need to be interesting and meaningful to you, in order to hold your attention.
You can try learning a foreign language, playing a new musical instrument, mastering the art of digital photography or even gardening. Whatever excites you and is new for you! According to studies, tasks and activities that demand cognitive thinking improve the memory in older people.
For example, learning a new language involves learning new rules and concepts, which stimulate the brain and increase the power of the gray cells. This further improves the memory and delays the natural brain deterioration, caused by aging.
2. Brain Games
Sudoku and crossword puzzles are a great way to improve the functioning of the brain. But, you can also try something completely new and different. Many games that you can download on your phones, or play on the Internet, can help you improve a range of skills. Many of these games are based on physics, planning and strategic thinking, designed to sharpen your comprehension, reading, concentration, the ability to change focus from task to task, repair the memory, the adaptability to new situations and so on.
If you’re about to try brain games, separate 20 minutes of your day for this task. But, try not to spend more than 5 minutes on each individual task. If you spend more time on a certain task, the beneficial effects of the game weaken.
3. Avoid Multitasking And Doing Things That Distract You
Distractions can make you forget almost everything. Also, multitasking is not always an advantage. It can make you forgetful, more susceptible to errors, and may eventually slow you down.
Research shows that humans need about 8 seconds to remember a piece of new information. So, if you’re simultaneously talking on the phone and carrying paperwork, you’re most likely to forget where you’ll put your car keys.
Thus, if you want to remember something, short-term memory is not the solution. You need to give yourself time to form and make the memory permanent. When you try to remember something new, avoid doing other things that may distract your attention. Simply put, avoid multitasking and commit 8 seconds of your time on memorizing the new information. Work to improve your concentration, as this affects the improvement of your memory.
4. Keep A Record Of The Things Important To You
It’s well known that writing helps improve memory. Therefore, make a list of the things you need to do, that are important in achieving your goals. Over time, it’ll be much easier for you to remember and do these things.
Also, this is a great way to make yourself more observant. Take a photo, look at it for 8 seconds, and write down as many details as possible. Then, try to picture the described photo in your mind, with closed eyes.
5. Eat Healthy
Fresh fruits and vegetables, and a balanced diet improve the health of the brain. Thus, a healthy diet, filled with antioxidants and omega-3 fatty acids, can contribute to a better memory.
- Increase the intake of niacin, thiamin and vitamin B6.
- Consume foods rich in antioxidants and healthy fats, such as curry, broccoli, cauliflower, celery, green tea, walnuts and other nuts, chickpeas, crab, blueberries, red meat, coconut and olive oil, avocado, fatty fish.
- Moderate consumption of red wine increases the flow of oxygen and blood to the brain, improving its functioning. The recommended daily dose is 1 glass for women and 2 glasses for men. Grape and cranberry juice, as well as fresh berries, give similar results.
- Avoid grain carbohydrates and sugar.
6. Quality Sleep
Our brain needs from 7 to 8 hours of sleep per day, to rest. Quality sleeping enables the brain to grow and regenerate, improving its abilities to control memory and behavior. While we sleep, our brain is still working, storing and sorting the information obtained during the day. Also, while we sleep, the brain integrates some of the information in our long-term memory. If we don’t get enough sleep, we interrupt this process, causing a light forgetfulness of the things we want to memorize and remember.
7. Reduce Stress
Chronic stress can cause a long-term damage to the hippocampus, the part of the brain where we store our memories. Thus, constant worries, anxiety and depression have a negative impact on memory. And, after a prolonged exposure to stress and worries, the brain will start to deteriorate.
If you have memory problems, stop and examine your psychological state of mind. Perhaps, you worry too much about something that you cannot change or influence. Try to find some stress-relief technique, to overcome the unnecessary anxiety and tensions. Get a massage, meditate, engage in physical activities, or spend more time with your family and friends. Anything that relaxes you will do the job. And, when you stop with the unnecessary worries and stress, your thoughts will become much clearer, and your memory will improve.
Do you know that laughter is associated with memory? How, you might wonder. Laughter lights up several parts of the human brain, among which is the portion responsible for memory. While we laugh, our body releases endorphins that reduce the level of stress, help clear the thinking and improve memory.
3 Smart Tips To Improve Your Brainpower
Other variables that improve the brainpower and health are:
1. Vitamin D
Higher levels of this vitamin stimulate nerve growth in the brain and improve the mental health of the elderly. Vitamin D also helps improve the functioning of those parts of the brain associated with processing information, planning and forming new memories.
Expose yourself to sunlight as much as possible, to keep your vitamin D at optimal level.
2. Gut Health
The gut flora transmits information to the brain through the vagus nerve, ensuring proper functioning. The neurons located in the gut, just as those in the brain, produce neurotransmitters. Among them is the serotonin, a type of chemical compound considered to be a mood stabilizer.
Since they are interconnected, healthy gut flora means normal brain functioning and behavior. To improve your gut health, reduce the sugar intake and increase the consumption of beneficial bacteria.
3. Intermittent Fasting
Ketones are an ideal food for the human brain. These are organic compounds, mobilized by the human body when we stop eating carbs and increase the intake of coconut oil, extra virgin olive oil and other healthy fats. Subjecting ourselves to a 24-hour fast can help our organism reset and, instead of sugar, to start burning fat. Moreover, intermittent fasting helps reduce the caloric intake, which in turn promotes the connectivity and growth of brain cells.