How to improve memory (5 steps)

How to improve memory

Most people have occasional lapses in memory, such as overlooking a new acquaintance’s name or misplacing their car keys. 

Most of the time, this is basically a sign that an individual is a bit excessively occupied or is engrossed. Then again, having a consistent poor memory can be problematic for someone. 

Many factors play a role in memory loss, including hereditary qualities, age, and medical conditions that affect the brain. There are also some manageable behavioral factors that if you alter for the better they can improve instances of memory loss, such as diet, mental and emotional health, and way of living. 

While not all memory loss is preventable, people may have the option to take measures to protect the brain against cognitive decrease as they age. 

We should take a look at a few of the ways research has found to keep our memories around as long as possible. 

Meditate to Improve Your Working Memory

Working memory, which is somewhat like the brain’s notepad, is the place in which new information is held temporarily. At the point when you learn someone’s name or hear the address of a place you’re going to, you hang on to those details in working memory until you’re done with them. In the event that they’re not helpful anymore, you let go of them forever. On the off chance that they are important, you commit them to long-term memory where they can be altered and recalled later. 

Working memory is something we utilize every day, and it makes our lives significantly easier when it’s more stable and reliable. For most adults, the maximum we can hold in our working memory is about seven things, however in case you’re not exactly utilizing your working memory to its complete capacity, meditation is one way that you can attempt to strengthen it. 

Research has shown that participants with no prior involvement with meditation can improve their memory recall in only two months. Meditation, with its capacity to enable us to concentrate, has also been shown to improve standardized grades and working memory abilities after only fourteen days. 

For what reason does meditation improve memory? It’s somewhat nonsensical. During meditation, our brains quit preparing information as actively as they normally would. 

Apparently, napping actually encourages our brain to cement recollections: 

Research indicates that when memory is first recorded in the brain, in the hippocampus, it is still “fragile” and easily overlooked, especially if the brain is asked to retain more things after that point. Napping, it appears, pushes recollections to the neocortex, the brain’s “more permanent storage,” keeping them from being “overwritten.” 

In addition to the fact that sleep after learning is a critical part of the memory creation process, sleeping before learning something new is important as well. Research has found that sleep deprivation can affect our ability to commit new things to memory and consolidate any new recollections we create. 

Eat Berries For Better Long Term Memory

Another diet choice related effect on memory has been discovered from new research that eating berries can assist with putting off memory decline. 

A study from the University of Reading and the Peninsula Medical School found that enhancing a normal eating routine with blueberries for twelve weeks improved performance on spatial working memory tasks. The onset of the effects started only three weeks in and continued for the length of the study. 

A long-term study on eating berries that examined the memory of female medical attendants who were more than 70 years old found that the individuals who had regularly eaten at least two servings of strawberries or blueberries each week had a moderate decrease in memory loss. (The effects of strawberries may be debatable, however, since that study was partly financed by the California Strawberry Commission and another study concentrating on strawberries proposed that you’d have to eat approximately 10 pounds of strawberries for every day to perceive any effect). 

More research is required in this area, yet science is coming closer to understanding how berries may affect our brains. In particular, blueberries are known for being high in flavonoids, which are known to strengthen existing associations in the brain. That could explain why they’re beneficial for long-term memory. 

Drink Coffee to Improve Your Memory Consolidation

Whether caffeine can improve memory whenever taken before learning something new is debatable. Most research has found next to zero effect from ingesting caffeine before creating new recollections. One late study, however, found that taking a caffeine pill after a learning task actually improved memory recall as long as 24 hours later. How to improve memory (5 steps)

Participants retained a lot of images, and were later tested by being shown the same images (targets), similar images (baits) and totally various images (foils). The task was to select which were the exact pictures they had seen before, without being deceived by the images which were very similar. This is a procedure called pattern separation, which, according to the researchers, mirrors a “more profound degree of memory maintenance.” 

Sustenance plays a vital role in brain work and staying sharp into the older years. Personally, my husband is experiencing medical school, which is like a daily mental marathon. Like any great spouse, I am always searching for things that will help his memory courage so he gives a valiant effort in school. 

In any case, you don’t have to be a scientist to benefit from better brain functioning and improved memory. Ift you combine certain foods with great hydration, appropriate sleep and exercise, you may simply rival Einstein and have a great memory in the blink of an eye.

Here are some more brain foods that improve memory and brain power: 

Foods Rich in Essential Fatty Acids 

Your brain is the fattest organ (not including the skin) in the human body, and is made out of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and develop synapses associated with memory. 

The body doesn’t naturally create essential fatty acids so we should get them from our eating routines. 

Eggs, flax, and slick fish like salmon, sardines, mackerel and herring are great natural sources of these abundant fatty acids. Eggs also contain choline, which is a necessary structure for the neurotransmitter acetylcholine, to assist you with recalling information and concentration. 

Foods Rich in Vitamins: B vitamins, Folic Acid, Iron 

Some great foods to obtain brain-boosting nutrients such as vitamin B, folic acid and iron are kale, chard, spinach and other dark leafy greens. 

B6, B12 and folic acid can diminish levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and pose a high danger of stroke. 

Studies showed that when a group of old patients with slight cognitive impairment were given high portions of B6, B12, and folic acid, there was significant decrease in brain shrinkage compared to a similar placebo group. 

Other wellsprings of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also accelerates brain work via carrying oxygen. On the off chance that your brain doesn’t get enough oxygen, it can have decreased functionality and people can experience trouble concentrating, lessened astuteness, and a shorter attention span. 

To get more iron in your eating routine, eat lean meats, beans, and iron-sustained cereals. Vitamin C helps in iron absorption, so remember the organic products! 

Nuts

The American Journal of Epidemiology distributed a study connecting higher intakes of vitamin E with the counteraction on cognitive decline.

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E. 

Cashews and sunflower seeds also contain amino acids that decrease sentiments of worry by boosting serotonin levels. 

Walnuts even look like the brain, just in case you overlook the correlation, and are a great source of omega 3 fatty acids, which also improve your mental capacity. 

Foods Rich in Zinc 

Zinc has constantly demonstrated its importance as a ground-breaking supplement in memory building and thinking. This mineral regulates communications among neurons and the hippocampus. 

Zinc is stored inside nerve cells, with the most noteworthy concentrations found in the hippocampus, the part of the brain liable for higher learning capacity and memory. 

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas. 

Broccoli

While all green veggies are important and plentiful in antioxidants and vitamin C, broccoli is a superfood even among these healthy options. 

Since your brain utilizes so much fuel (it’s just 3% of your body weight however utilizes about 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help decrease these potential threats. 

Broccoli is packed with antioxidants, and is notable for being an amazing cancer preventer. It is also brimming with vitamin K, which is known to enhance cognitive capacity.

Dark Chocolate

Dark chocolate and cocoa powder are full of brain-boosting compounds, including flavonoids, caffeine, and cell reinforcements. 

Flavonoids are a gathering of cell reinforcement plant compounds. 

The flavonoids in chocolate accumulate in the zones of the brain that manage learning and memory. Researchers and medical professionals state that these compounds may improve memory and furthermore help hinder age-related mental decline. 

Actually, various examinations support these claims. 

In one investigation including more than 900 people, the individuals who ate chocolate more often performed better in a progression of mental tasks, including some including memory assessments, than the individuals who once in a while ate it. 

Another investigation found that people who ate chocolate experienced increased positive emotions, contrasted with members who ate salty foods. 

In any case, it’s as yet not satisfactory whether that is a direct result of compounds in the chocolate, or just on the grounds that the yummy flavor satisfies people. 

Eggs

Eggs are a great source of a few supplements related to brain wellbeing, including nutrients B6 and B12, folate, and choline. 

Choline is a significant micronutrient that your body uses to make acetylcholine, a synapse that directs temperament and memory. 

Two investigations found that a higher intake of choline was connected to increased memory and mental capacity.

All things considered, numerous people don’t get enough choline in their eating regimen. 

Eating eggs is a simple method to get choline, given that egg yolks are among the most abundant sources of this supplement. 

Satisfactory intake of choline is 425 mg for every day for most women and 550 mg for each day for men, with only a solitary egg yolk containing 112 mg. 

Also, the B nutrients contribute to many other factors that go into brain well-being. 

They may help moderate the rate of mental decrease in the elderly. 

Also, being deficient in two sorts of B nutrients — folate and B12 — has been connected to misery. 

Folate deficiency is common in older people with dementia, and studies show that folic corrosive enhancements can help limit age-related mental decrease. 

B12 is also associated with integrating brain synthetic concoctions and controlling sugar levels in the brain. 

It’s surprising that there’s almost no immediate research on the connection between eating eggs and brain wellbeing. Be that as it is, there is research to support the brain-boosting advantages of the supplements found in eggs.

Frequently Asked Questions:

  • Why is it important I eat a balanced diet?
    • To improve your memory and health overall.
  • What foods will help improve my memory?
    • Berries
    • Coffee
    • Eggs
    • Salmon
    • Flax
    • Kale
    • Chard
    • Spinach
    • Dark leafy greens
    • Soybeans
    • Lentils
    • Green Beans
    • Seeds
    • Nuts
    • Peas
    • Broccoli
    • Dark chocolate
    • Eggs 
  • How else can I improve my memory?
    • Meditate
    • Read
    • Exercise 

Books of Related Interest:

The 30-minute Brain Diet Protocol Cookbook: How to Boost Brain Health, Improve Cognitive Function, and Prevent Alzheimer’s and Dementia, Connor Thompson

Memory Diet: To Lower Your Brain Age, Stimulate Neurogenesis & Improve Memory, Terry F. Self


Sources:

Foods Linked to Better Brain Power, Harvard Medical School

11 Best Foods to Boost Your Brain and Memory, Health Line

12 Best Foods to Boost Brain Function, Medical News Today

How to improve memory (5 steps)

Juanita Agboola

Juanita Agboola is the editor in chief of HFNE and an expert in mental health online. She has been writing about online behaviour, mental health and psychology issues since 2012. All Guides are reviewed by our editorial team which constitutes various clinical psychologists, PhD and PsyD colleagues.