That wild rollercoaster ride. Landing your dream job. Your trip to an exotic destination. Experiences like these leave an indelible emotional impression on your gray matter. They’re something new, different, exciting. That’s what the brain remembers best. Where you parked your car at the mall? Not so much. So how can you improve memory?
It all has to do with short and long-term memory storage. Emotional memories have the highest possibility of being stored in permanent memory.
Events that are less significant may not get transferred to your long-term memory. That’s even more likely if those thoughts are impeded by stress or distraction.
The Power of Recall
Without doubt the human brain is a complex and fascinating organ. But just how does all that mental wiring help you remember people, places and things? Consider a few fast facts when it comes to helping you improve memory:
• Your memory is not like a computer’s memory. It’s not located in one part of the brain. Rather, it’s the result of a group of systems working together across the brain. And there are many different types of memory. Some are instinctive, visual, conceptual, and autobiographical.
• Memories are stored in three stages. The brain first stores sensory information (i.e. taste, touch, sound) but only for a fraction of a second. From there it moves into short-term (working) memory.
Working memory can hold between four and nine items for about 20 or 30 seconds at a time. Eventually, important information is transferred to long-term memory.
• The brain is incredibly flexible. Whenever we learn a new skill, the brain grows more neural pathways. These new pathways strengthen the memories created by the learning process. As a result, this plasticity allows the brain to change (and improve) at any age.
• Forgetting is normal. As we age, our memory remains intact but the ability to retrieve information can get temporarily impaired. We might forget someone’s name then remember it a few minutes later, for instance. While that may be frustrating, it’s quite different from showing signs of Alzheimer’s disease.
• Aging itself does not lead to poor memory. Sure, the brain loses cells as we age (memory starts to break down in our 20s). It shrinks and becomes less efficient.
But studies show that memory remains strong for most people throughout their 70s. One underlying reason for poor memory then? For many it’s directly related to that wise old adage: use it or lose it.
TED Talk: How to triple your memory by using this trick
Six Tips to Improve Memory
Okay, now it’s time to address the question of how to improve memory and keep it sharp. Fortunately, you can do several things to boost your brain performance:
1. Rest your brain
Sleep recharges your body and your brain. If you’re sleep deprived your ability to learn and retain new information may be impaired.
Sleep is necessary to consolidate memories so they can be remembered. Scientists aren’t sure how that happens, but studies show that a night of restful sleep can produce positive results.
2. De-stress your brain
When you suffer from chronic stress the hormone cortisol adversely affects the brain. As a result, it can damage the hippocampus, the organ central to learning and memory. Combat chronic stress by releasing muscle tension, meditating, deep breathing, and humour.
3. Oxygenate your brain
A low supply of oxygen to the brain disrupts your ability to concentrate and that has a direct negative impact on memory. Want more neurons to boost memory? Try a regular routine of vigorous aerobic exercise. Even moderate exercise delivers an energizing flow of oxygen to the brain.
4. Feed your brain
You can’t lose when you consume a diet rich in brain food. Include foods high in antioxidant vitamin E such as seeds and nuts, plus whole grains. Salmon and tuna contain healthy omega-3 fatty acids and DHA. Further reduce risk for heart and brain diseases with dark green leafy vegetables.
5. Water your brain
The brain needs constant hydration to prevent mental fatigue and memory problems. Most of us are dehydrated and don’t even know it. Fluid intake is especially important to replace moisture your body loses through the breath while sleeping for six to eight hours.
6. Train your brain
A mnemonic device helps memory retention. They’re effective when you want to train your brain to remember lists or other complex information.
Above All, Remember....
Any activity that’s new, challenging, and fun stimulates your brain and helps improve memory. That's something you can really take to the (memory) bank!
You Might Also Like These
• 7 Books to Train Your Brain to Overachieve
• Books That Will Dramatically Improve Your Brainpower
• My Big List of Health and Wellness Resources
Get Stress Relief
Start now with holistic stress management workshops that relax, rebalance, and re-energize. Contact me to book a workshop or request more information.
Like this Post?
Get useful stress-busting tips and healthy living advice when you subscribe to my wellness newsletter. Sign up today. Oh, and don't forget to share this post!