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7 Science-Proven Methods to Boost Your MemoryYou may be able to strengthen your memory with diet, exercise, and certain practices including meditation. Memorj, research has shown techinques diet and Memoty have a techniquees impact on memory too. Eating High protein diet and heart health much added sugar has been linked to many health techniquss and chronic diseases, including cognitive decline.
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Summary Fish and Mfmory oil techjiques are rich in the omega-3 fatty acids EPA and DHA. Consuming them may help improve boisting, working, and episodic memory, especially in older people.
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Technoques suggests meditation may increase gray boostinng in the boostung and improve spatial working Mejory. Maintaining a techhniques body weight is essential for well-being and is one of the best ways Mekory keep your body and mind in top condition. Having obesity can actually cause changes to memory-associated genes in the brain, techniqjes affecting memory Meomry Obesity techniqyes also Memory boosting techniques to tevhniques resistance and inflammation, both of which can negatively Memory boosting techniques the Menory A study of 50 people between ages Memogy and 35 years found that a higher body mass index was associated with significantly worse performance on memory tests Summary Obesity techniquues a risk factor for cognitive decline.
Maintaining a body mass index within the normal range may boosring you avoid a host of issues associated with obesity, including a poorer techjiques. Lack of proper sleep has been associated with poor tecgniques for Memory boosting techniques some time.
Sleep plays an important role in memory consolidation, a process in booosting short-term memories are strengthened and transformed into long-lasting bolsting. For example, one Memkry looked at the effects of sleep in 40 children between ages Me,ory and 14 years.
The Memiry group was trained and tested techmiques the same day, with tecnhiques sleep between training and testing.
Techniqyes experts recommend adults Mejory between 7 and 9 hours techniqufs sleep each night for optimal health Summary Studies have consistently associated sufficient sleep with better memory performance.
Sleep helps consolidate memories. Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.
Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory. One study of psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared with students who did not receive mindfulness training Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing, and gently resetting your attention when your mind wanders.
Summary Practicing mindfulness techniques has been associated with increased memory performance. Mindfulness is also linked to reduced age-related cognitive decline.
Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory. Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0. Studies have shown it alters the brain and results in memory deficits.
A study of college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared with students who never binge drank Alcohol exhibits neurotoxic effects on the brain.
Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory While having a drink or two now and then is likely OK, avoiding excessive alcohol intake is a smart way to protect your memory.
Summary Alcohol has neurotoxic effects on the brain, including reducing memory performance. Occasional moderate drinking is typically not an issue, but binge drinking can damage your hippocampus, a key area of your brain associated with memory. Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.
Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory. A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for 8 hours over a 4-week period improved performance in memory tests Another study of 4, people showed that when they did 15 minutes of an online brain-training program at least 5 days a week, their short-term memory, working memory, concentration, and problem-solving improved significantly compared to a control group Plus, brain-training games have been shown to help reduce the risk of dementia in older adults Summary Games that challenge your brain may help you strengthen your memory and may even reduce the risk of dementia.
Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice, and white bread may be damaging to your memory.
These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels Studies have shown that the Western diet, which is high in refined carbohydratesis associated with dementia, cognitive decline, and reduced cognitive function One study involving healthy Korean children found that those who consumed more processed carbs like white rice, noodles, and fast food had reduced cognitive capacity, including poorer short-term and working memory Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently Summary Like added sugar, refined carbohydrates lead to a spike in blood sugar levels, which can damage your brain over time.
Diets high in refined carbs have been associated with dementia, cognitive decline, and reduced brain function. Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function.
A study that followed older adults for 5 years found that those who had blood levels of vitamin D less than 20 nanograms ng per milliliter mL lost their memory and other cognitive abilities faster than those with normal vitamin D levels Low levels of vitamin D have also been linked to a greater risk of developing dementia Vitamin D deficiency is very common, especially in colder climates and in those with darker skin.
Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement. Summary Vitamin D deficiency is very common, especially in colder climates, and has been associated with age-related cognitive decline and dementia. If you think you might have low levels of vitamin D, ask your doctor for a blood test.
For example, a study of people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life Summary Exercise brings incredible benefits for your whole body, including your brain.
Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.
Consuming a diet rich in anti-inflammatory foods may help improve your memory. Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals. You can consume antioxidants in foods like fruits, vegetables, and teas.
A recent review of nine studies with more than 31, people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods Berries are particularly high in antioxidants like flavonoids and anthocyanins.
Eating them may be an excellent way to prevent memory loss. Summary Anti-inflammatory foods are great for your brain, especially berries and other foods that are high in antioxidants. Curcumin is a compound found in high concentrations in turmeric root. Studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques.
These accumulate on neurons and cause cell and tissue death, leading to memory loss Though more human studies are needed on the effects of curcumin on memory, some studies suggest it may be effective at boosting memory and preventing cognitive decline 39 Summary Curcumin is a potent antioxidant.
Animal studies have shown it reduces inflammation and amyloid plaques in the brain. However, more research in humans is needed. Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.
They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory. A study of 30 healthy people found that those who consumed dark chocolate containing mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids That will help ensure it contains larger amounts of antioxidants like flavonoids.
Summary Cocoa is high in antioxidants that may help improve memory performance. There are many fun, simple and even delicious ways to improve your memory.
Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of added sugar in your diet are all excellent techniques. Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition.
: Memory boosting techniques| We Care About Your Privacy | Oppenheimer examined the effects on tefhniques and Memory boosting techniques Digestive system maintenance Memory boosting techniques took notes by hand versus on a techniqques. Centers for Disease Control and Prevention. Working With Others. But if you always stick to these well-worn paths, you aren't giving your brain the stimulation it needs to keep growing and developing. Anticholinergic drugs in geriatric psychopharmacology. |
| How to Improve Your Memory | To provide you with the most relevant and helpful Hyperglycemia and blood glucose monitoring, and understand Memory boosting techniques information is techniqques, we may combine your email techniquew website usage information with techniquex information we have about you. The Memort senses that tecniques be recruited, the more likely you will be able to form a long-lasting memory, as more areas of the brain are involved. Summary Vitamin D deficiency is very common, especially in colder climates, and has been associated with age-related cognitive decline and dementia. Sleep on it. List of Partners vendors. Summary Like added sugar, refined carbohydrates lead to a spike in blood sugar levels, which can damage your brain over time. |
| How to Improve Memory: 11 Ways to Increase Memory Power | While some specific foods are associated with brain health, food marketers sometimes exaggerate their benefits. One rule of thumb is to build your eating habits around foods that are good for your heart, since the same diet that is heart-healthy is also good for the brain. You may have heard of the Mediterranean diet, which has been shown to promote heart health. It centers on plant-based foods, fish, nuts and olive oil. A variation of the Mediterranean diet, called the MIND diet Mediterranean diet Intervention for Neurodegenerative Delay was designed with the explicit goal of optimizing brain health. But what about memory supplements? Unfortunately, marketers frequently make unproven claims about the benefits of these products. For example, ginkgo biloba is often touted as a wonder supplement for mental function, but numerous studies have found that it has no effect on memory, attention or risk of dementia. You do need certain vitamins for memory, but studies have not shown that taking more than the recommended daily allowance RDA has a beneficial effect. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. On this page you'll discover What is memory? What causes memory loss and forgetfulness? What is mild cognitive impairment? What is dementia? What is the difference between dementia and Alzheimer's? How to improve memory and concentration? How to avoid memory loss? Memory In many ways, our memories shape who we are. pagination; this. articles; }. Result - of. View All. What is memory? Free Healthbeat Signup Get the latest in health news delivered to your inbox! Newsletter Signup Sign Up. Close Thanks for visiting. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. I want to get healthier. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Close Stay on top of latest health news from Harvard Medical School. Plus, get a FREE copy of the Best Diets for Cognitive Fitness. Sign me up. Playing games on consoles like the Wii or a brain-exercise game may not be the first thing you might think about doing. But, engaging in these activities may even be good for you since simply trying something new gets your brain juiced, said neuropsychologist Reon Baird-Feldman, Ph. Novelty refers to experiencing or interacting with something new or different, and novelty has been associated with stronger memory. If video games are too techy for you, play along with Wheel of Fortune or Jeopardy! on TV, said Baird-Feldman. Challenge your know-it-all partner to make it more fun. Other than video games or playing along with game shows at home, just engaging in any mentally stimulating activities may help with your memory or forgetfulness. Researchers of an International Journal of Lifelong Education longitudinal study tested how different activities might affect participants' cognitive abilities. They focused on memory and verbal fluency tasks related to verbally recalling information for individuals aged 50 and older. The activities included:. The researchers, found after four years of doing any of the activities, the participants experienced a delay or reduction in the decline of their memory or verbal fluency. If you ache every time you work out and never sleep well due to night sweats , you may take medicines to help you get relief. But be careful: Some medications have memory loss as a side effect. How much is unknown, but you're probably familiar with the next-day grogginess. The medicine known as diphenhydramine found in many allergy medications and nighttime pain pills has an "anticholinergic" effect. That means it blocks communication between nerve cells—which can result in cognitive issues. Talk with a healthcare provider about other remedies like relaxation or cognitive therapy for sleep problems. There are several other ways to help you with your memory and reduce forgetfulness. Some things to consider doing are to:. It's normal to be forgetful from time to time. Fortunately, there are different ways that can help boost your memory, regardless of your age. These include activities like exercising, trying stimulating activities, and getting active. Still, if you find that forgetfulness or your memory is getting worse, reach out to a healthcare provider. Memory loss. Eichenbaum H. Memory: organization and control. Annu Rev Psychol. National Institute on Aging. Memory, forgetfulness, and aging: what's normal and what's not? NIH News in Health. Sleep on it. National Institutes of Health. Centers for Disease Control and Prevention. Are you getting enough sleep? Davidson P, Jönsson P, Carlsson I, Pace-Schott E. Does sleep selectively strengthen certain memories over others based on emotion and perceived future relevance? Li J, Pora BLR, Dong K, Hasjim J. Health benefits of docosahexaenoic acid and its bioavailability: A review. Food Sci Nutr. Stern Y, MacKay-Brandt A, Lee S, et al. Effect of aerobic exercise on cognition in younger adults: A randomized clinical trial. Munro CA, Wennberg AM, Bienko N, Eaton WW, Lyketsos CG, Spira AP. Stressful life events and cognitive decline: sex differences in the Baltimore epidemiologic catchment area follow-up study. Int J Geriatr Psychiatry. Read S, Comas-Herrera A, Grundy E. Social isolation and memory decline in later-life. Schafer M, ed. The Journals of Gerontology: Series B. Personal Development. Leadership and Management. Most Popular. How to Get the Feedback You Need. Mind Tools Store. About Us. About Mind Tools Content. Preparing for an interview. Enhancing Your EQ. Boosting Your People Skills. Learn About the Strengths and Weaknesses of the Way You Like to Lead. A look at the role of influencing as a vital leadership skill. Business Operations and Process Management. Strategy Tools. Customer Service. Business Ethics and Values. Handling Information and Data. Project Management. Knowledge Management. Self-Development and Goal Setting. Time Management. Presentation Skills. Learning Skills. Career Skills. Communication Skills. Negotiation, Persuasion and Influence. Working With Others. Difficult Conversations. Creativity Tools. Work-Life Balance. Stress Management and Wellbeing. Coaching and Mentoring. Change Management. Team Management. Managing Conflict. Delegation and Empowerment. Performance Management. Leadership Skills. Developing Your Team. Talent Management. Problem Solving. Decision Making. What Are Mnemonics? You may well remember facts, rules or spellings with the help of mnemonics, such as: "Thirty days hath September, April, June and November… ". BIV" for the colors of the rainbow "Big Elephants Can't Always Understand Small Elephants" to spell the word "because" Mnemonics often use rhymes and rhythms to make hard-to-learn information stick in our brains. Tip: Think of mnemonics as ways to boost what your brain can do anyway. Note: We have a selection of memory-boosting resources that explain how you can apply all the techniques described above. Key Points Memory tools — "mnemonics" — have been used for centuries, helping to boost confidence and combat information overload. Discover more content. Create an account to comment · Click here Or Sign in here. Join Mind Tools today! |
| Tip 1: Give your brain a workout | Some things to consider doing are to:. It's normal to be forgetful from time to time. Fortunately, there are different ways that can help boost your memory, regardless of your age. These include activities like exercising, trying stimulating activities, and getting active. Still, if you find that forgetfulness or your memory is getting worse, reach out to a healthcare provider. Memory loss. Eichenbaum H. Memory: organization and control. Annu Rev Psychol. National Institute on Aging. Memory, forgetfulness, and aging: what's normal and what's not? NIH News in Health. Sleep on it. National Institutes of Health. Centers for Disease Control and Prevention. Are you getting enough sleep? Davidson P, Jönsson P, Carlsson I, Pace-Schott E. Does sleep selectively strengthen certain memories over others based on emotion and perceived future relevance? Li J, Pora BLR, Dong K, Hasjim J. Health benefits of docosahexaenoic acid and its bioavailability: A review. Food Sci Nutr. Stern Y, MacKay-Brandt A, Lee S, et al. Effect of aerobic exercise on cognition in younger adults: A randomized clinical trial. Munro CA, Wennberg AM, Bienko N, Eaton WW, Lyketsos CG, Spira AP. Stressful life events and cognitive decline: sex differences in the Baltimore epidemiologic catchment area follow-up study. Int J Geriatr Psychiatry. Read S, Comas-Herrera A, Grundy E. Social isolation and memory decline in later-life. Schafer M, ed. The Journals of Gerontology: Series B. Cacioppo S, Grippo AJ, London S, Goossens L, Cacioppo JT. Loneliness: clinical import and interventions. Perspect Psychol Sci. Loneliness and social isolation—tips for staying connected. Skavronskaya L, Moyle B, Scott N. The experience of novelty and the novelty of experience. Front Psychol. Cegolon A, Jenkins A. Older adults, cognitively stimulating activities and change in cognitive function. International Journal of Lifelong Education. López-Álvarez J, Sevilla-Llewellyn-Jones J, Agüera-Ortiz L. Anticholinergic drugs in geriatric psychopharmacology. Front Neurosci. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Let's say you're trying to remember this grocery list: milk, chocolate chip cookies, and bananas. Place images of each of those items at your chosen locations. Or, to make it more memorable, create vivid images representing each item and place those at different locations. The more animated and outrageous, the better. For example, you could picture a waterfall of milk pouring over your closet door, your living room lamp teetering on top of a mountain of chocolate chip cookies, and a dog juggling bananas while standing on its bed. While this technique may sound absurd, it does work. Just take it from five-time USA Memory Champion Nelson Dellis , who uses the memory palace technique to help him quickly remember a full deck of cards, in sequence. Reciting information is a useful way to memorize something fast because it forces you to actively engage with the information as opposed to passively taking everything in , which, in turn, increases your ability to remember and recall it later on. Here are some practical ways to add reciting to your memorization toolkit. While typing your notes might be faster and more convenient, especially if you have to take in a lot of information, there are advantages to doing things the old-fashioned way i. In a study , researchers Pam A. Mueller and Daniel M. Oppenheimer examined the effects on learning and retention when students took notes by hand versus on a laptop. In terms of generative note-taking e. The researchers suggest two possible reasons. First, there are fewer possible distractions, such as checking emails or social media, when writing notes. Second, generative note-taking encourages students to reframe the information into their own words, which aids in encoding. Spaced repetition is a memorization technique that involves reviewing the same information at increasing intervals until that information is embedded into your long-term memory. If you've ever tried to learn a new language using apps like Duolingo or Rosetta Stone, you've used spaced repetition. Here's a simple way to apply this technique. Let's say you're learning another language and you need help remembering new vocabulary. Write the word in your native tongue on a flashcard. Or, to make it more fun, sketch an image of the word. Then review the flashcards daily. As you become more consistent recalling your new vocabulary words, you can increase the time between reviews from daily to weekly to monthly. If you need to create a lot of flashcards, you can also use apps, like Quizlet , to do the heavy lifting for you. Tapping into the power of imagery and storytelling can significantly boost your memory because it encourages you to establish stronger connections with the information you're trying to remember. Here are some practical ways to do this. The use of visual stimuli is a common method used to learn and recall information. Here are some strategies you can use to enhance your visual memory. Turn the sound of names into images. If you have difficulty remembering people's names , try connecting their names with an image. For example, if a stranger introduces himself as Mike, you might picture him holding a microphone. Animate the images. Similar to creating visuals for your memory palace, the more animated and vivid you can make your images, the better. Doing this creates stronger connections in your brain between the word and the image. Continuing with the name train, let's take the name Melanie. For this, you might visualize the person dressed in a gi, crushing a melon against their knee. I bet you won't forget that visual anytime soon. Let's say you're going to a dog training seminar. Your best friend has a dog, and they want you to share some of your key takeaways after. So you furiously scribble down notes, ask questions, and scribble some more. This goes to the heart of the Protégé Effect , which suggests that people put in more effort to learn information when they know they're going to teach it to someone else. Then when you share your key takeaways, you're likely to explain the concepts you learned in your own words. You'll probably even demonstrate a few of these lessons while explaining the concepts, which will make it more meaningful. And these acts—paraphrasing and adding meaning to information—all help with encoding. Turns out, taking care of your body also takes care of your brain. You've heard these tips before, but here's how your physical well-being can improve your memory. As a shock to no one, there's a direct relationship between sleep and productivity —and that productivity extends to our ability to take in new information. As much as possible, try to get your recommended six to eight hours of deep sleep—the knocked-out-cold kind—every night. This will help "reset" your brain , allowing you to wake up feeling refreshed and ready to take on the world—or, at least, more information. Just as sleep is important for both your physical and mental health, so, too, is that other pillar of health: exercise. Moving your body regularly at moderate intensity—whatever that looks like to you—can directly and indirectly boost your memory. Indirectly, it can reduce anxiety and stress, and improve the quality of your sleep. Oftentimes, problems in these areas contribute to cognitive impairment. Directly, it improves the flow of oxygen-rich blood to your brain. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity. Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells—all of which increases mental sharpness and memory ability. Try one of HelpGuide's free Audio Meditations. You've heard that laughter is the best medicine , and that holds true for the brain and the memory, as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain. Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity. Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously. When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and try to join in. Spend time with fun, playful people. These are people who laugh easily—both at themselves and at life's absurdities—and who routinely find the humor in everyday events. Their playful point of view and laughter are contagious. Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your loved ones having fun. Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing. Just as the body needs fuel, so does the brain. Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health. If you're not a fan of seafood, consider non-fish sources of omega-3s such as seaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans. Limit calories and saturated fat. Research shows that diets high in saturated fat from sources such as red meat, whole milk, butter, cheese, cream, and ice cream increase your risk of dementia and impair concentration and memory. Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging. Drink wine or grape juice in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation around 1 glass a day for women; 2 for men , alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer's disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts. Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame. It's not just dementia or Alzheimer's disease that causes memory loss. There are many diseases, mental health disorders, and medications that can interfere with memory:. Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment. Studies show that people with diabetes experience far greater cognitive decline than those who don't suffer from the disease. Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion. Many prescription and over-the-counter medications can get in the way of memory and clear thinking. Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects. Emotional difficulties can take just as heavy a toll on the brain as physical problems. In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia. The good news is that when the depression is treated , memory should return to normal. Pay attention. You can't remember something if you never learned it, and you can't learn something—that is, encode it into your brain—if you don't pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into your memory. If you're easily distracted, pick a quiet place where you won't be interrupted. Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain. Even if you're a visual learner, read out loud what you want to remember. If you can recite it rhythmically, even better. Relate information to what you already know. Connect new data to information you already remember, 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. For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words. Rehearse information you've already learned. Review what you've learned the same day you learn it, and at intervals thereafter. Use mnemonic devices to make memorization easier. Nutrition tips to boost energy levels and increase resistance to illness. Tips to help you increase intimacy and enjoyment as you get older. |
Memory boosting techniques -
Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity.
Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells—all of which increases mental sharpness and memory ability. Try one of HelpGuide's free Audio Meditations.
You've heard that laughter is the best medicine , and that holds true for the brain and the memory, as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain. Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity.
Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously.
When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it.
When you hear laughter, seek it out and try to join in. Spend time with fun, playful people. These are people who laugh easily—both at themselves and at life's absurdities—and who routinely find the humor in everyday events.
Their playful point of view and laughter are contagious. Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh.
Frame photos of you and your loved ones having fun. Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing. Just as the body needs fuel, so does the brain. Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health.
If you're not a fan of seafood, consider non-fish sources of omega-3s such as seaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.
Limit calories and saturated fat. Research shows that diets high in saturated fat from sources such as red meat, whole milk, butter, cheese, cream, and ice cream increase your risk of dementia and impair concentration and memory.
Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Drink green tea.
Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
Drink wine or grape juice in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation around 1 glass a day for women; 2 for men , alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer's disease.
Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts. Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame.
It's not just dementia or Alzheimer's disease that causes memory loss. There are many diseases, mental health disorders, and medications that can interfere with memory:. Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.
Studies show that people with diabetes experience far greater cognitive decline than those who don't suffer from the disease. Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion.
Many prescription and over-the-counter medications can get in the way of memory and clear thinking. Common culprits include cold and allergy medications, sleep aids, and antidepressants.
Talk to your doctor or pharmacist about possible side effects. Emotional difficulties can take just as heavy a toll on the brain as physical problems. In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression.
The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia. The good news is that when the depression is treated , memory should return to normal. Pay attention. You can't remember something if you never learned it, and you can't learn something—that is, encode it into your brain—if you don't pay enough attention to it.
It takes about eight seconds of intense focus to process a piece of information into your memory. If you're easily distracted, pick a quiet place where you won't be interrupted. Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes.
The physical act of rewriting information can help imprint it onto your brain. Even if you're a visual learner, read out loud what you want to remember.
If you can recite it rhythmically, even better. Relate information to what you already know. Connect new data to information you already remember, 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.
For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words.
Rehearse information you've already learned. Review what you've learned the same day you learn it, and at intervals thereafter. Use mnemonic devices to make memorization easier.
Nutrition tips to boost energy levels and increase resistance to illness. Tips to help you increase intimacy and enjoyment as you get older. The two proteins together kill cells in areas of the brain necessary for memory, personality and other cognitive abilities.
The good news is that, although with age you should expect to experience some forgetfulness, there is plenty you can do to minimize memory loss and even improve and enhance your memory as you get older.
Among the best ways to improve memory are the same lifestyle changes that reduce the risk of heart disease and stroke. For example, quit smoking, drink alcohol in moderation or avoid drinking completely, and limit intake of sugary and processed foods.
But when it comes to how to improve memory, eliminating factors is just part of the puzzle—the other piece is adding in new habits. For example, eating foods that help memory , such as leafy green vegetables, nuts, berries, tea, coffee and oily fish, is a great way to promote your overall health while strengthening your brain.
Regular exercise boosts the growth of brain cells and the production of neurotransmitters, enhancing memory. A mix of aerobic cardio and strength exercises is best.
Aim for seven to nine hours each night. Meditation, stress reduction and keeping up a good network of social relationships have all been shown to stave off the effects of aging on the brain. One key to keeping your mind young is to keep it busy and challenged through lifelong learning and stimulation.
Traveling, learning new languages, picking up a musical instrument, taking art or cooking classes, doing puzzles, playing board games—all these things promote the growth of new brain cells and help the brain forge new pathways. Memory enhancement can also come from properly managing your physical and mental health.
Since many medications can cause brain fog and bouts of forgetfulness, you should review your prescriptions with your doctor and see if dosages can be changed or eliminated.
Especially consider drugs with anti-cholinergic properties, such as the older antihistamines e. diphenhydramine, Benadryl , some older antidepressants e.
amitriptyline, Elavil , and drugs for urinary symptoms e. oxybutynin, Ditropan. Checking your hearing, vision, blood pressure and blood levels of thyroid function and cholesterol may find abnormalities which could easily be addressed and result in improved memory.
Brain experts have developed many tips for improving memory as you attempt to remember such things as names, to-do lists, facts or other information.
With another technique, called chunking, you break up a list into categories—if you were memorizing all the countries of Europe, grouping the Baltic States Estonia, Latvia and Lithuania lets you see them as one group.
Certain habitual behaviors will help you remember the information that gets you through your day. In study after study, physical activity has been associated not just with higher cognitive function but with a decreased risk of memory loss over time.
The brains of people who exercise regularly shrink less with age than those of sedentary people especially the hippocampus, a brain structure key to memory , and their white matter stays healthier.
To reap the benefits of exercise, you must be consistent, so set aside a dedicated time for exercise and stick with it. Swimming, walking and tennis are great activities.
Joining a gym and taking fitness classes works very well for some people, since socialization is known to boost brain health. Another way to avoid memory loss is to be mindful of what you eat.
While some specific foods are associated with brain health, food marketers sometimes exaggerate their benefits. One rule of thumb is to build your eating habits around foods that are good for your heart, since the same diet that is heart-healthy is also good for the brain.
You may have heard of the Mediterranean diet, which has been shown to promote heart health. It centers on plant-based foods, fish, nuts and olive oil. A variation of the Mediterranean diet, called the MIND diet Mediterranean diet Intervention for Neurodegenerative Delay was designed with the explicit goal of optimizing brain health.
But what about memory supplements? Unfortunately, marketers frequently make unproven claims about the benefits of these products. For example, ginkgo biloba is often touted as a wonder supplement for mental function, but numerous studies have found that it has no effect on memory, attention or risk of dementia.
You do need certain vitamins for memory, but studies have not shown that taking more than the recommended daily allowance RDA has a beneficial effect. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.
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What is a tongue-tie? Using that strategy, you might think of your colleague holding a microphone to recall his name is Mike. Location : use your memories of real-world places to help you remember new material.
Since you can easily remember the layout of your home, why not use the rooms to "hold" items from the list you're trying to learn? The three principles above have been developed into a number of specific memory techniques.
They can be divided into three main categories:. Image clues: these are memory tools in which ideas are represented by pictures. Just like logos or icons, image clues can trigger your brain to think about complex ideas. Memorable, multi-sensory images are associated with others in pairs or sequences, or arranged in your "mind's eye" around familiar places.
Specific systems have been developed to "peg" new information onto ready-made images. Storytelling strategies: these are tools that capitalize on the fact that well-told stories are automatically memorable.
Storytelling strategies allow you to link individual image clues into long chains, in order to remember lists, processes, and all the points you want to make in essays or presentations. You can get an extra memory boost by choosing a setting that relates to your subject matter.
Spatial systems: these are tools that let you use all the real-world journeys you know to store new information. These journeys might include your route from home to work, or a favorite countryside walk. You also know your way around many different buildings, and you can imagine their layouts with ease.
Spatial systems allow you to associate key images with particular places, or to visualize them positioned around familiar routes in your mind. When the time comes to recall some information, you can go back in your imagination and "find" the images you left behind — helping you to retrieve important details quickly and accurately.
Start experimenting with some of these mnemonic principles and you'll discover that you can quickly become much more confident about your memory! We have a selection of memory-boosting resources that explain how you can apply all the techniques described above.
The Link and Story Methods explains storytelling strategies. A good spatial system to start with is the Roman Room System. It's even possible to combine different techniques, to create memory methods that are exactly right for you.
Memory tools — "mnemonics" — have been used for centuries, helping to boost confidence and combat information overload. The best memory techniques use rich imagery, strong emotions, and clear patterns. A number of specific systems have been developed, based on the key principles of imagination, association and location.
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Memory RMR and nutritional supplements Techniques Msmory Start Here. By the Mind Tools Memory boosting techniques Team. Mrmory a Memory boosting techniques moment: you boosring to introduce someone, but you've completely forgotten their name. Or you're in a big meeting and it's your turn to speak, but the vital information has dropped out of your mind. If this sounds familiar, you're not alone.
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