techniques to improve your memory power Our memories are an important part of who we are, but they deteriorate as we age. For many older adults, the decline becomes so severe that they are no longer able to live independently, which is one of the most common concerns among adults as they age
techniques to improve your memory power
The good news is that scientists are constantly learning more about our brain’s incredible ability to change and grow new neural connections, even in old age. This is referred to as neuroplasticity. Scientists have discovered that our memory capacity is malleable, like plastic, thanks to research on neuroplasticity.
Memory is essential in everyday life because it allows us to learn about our surroundings and adapt accordingly. We use memory in every situation, whether it’s remembering our clients’ first names, studying for a nursing school exam, or a variety of other aspects of our work and lives.
Encoding, storage, and retrieval are the three stages of memory that information goes through. The information is then stored in either long-term or short-term memory. Lastly, information can be retrieved from storage.
1 Consider taking a fish oil supplement.
Fish oil contains high levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fats are beneficial to overall health because they have been shown to reduce the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline Many studies have shown that eating fish and taking fish oil supplements can improve memory, especially in the elderly.
In one study of 36 older adults with mild cognitive impairment, short-term and working memory scores improved significantly after 12 months of taking concentrated fish oil supplements.
Another recent review of 28 studies found that when adults with mild symptoms of memory loss took supplements high in DHA and EPA, such as fish oil, their episodic memory improved Both DHA and EPA are essential for brain health and function, and they also help to reduce inflammation in the body, which has been linked to cognitive decline.
2 Schedule Time for Meditation
Meditation can be beneficial to your health in a variety of ways. It is soothing and relaxing, and it has been shown to reduce stress and pain, lower blood pressure, and even improve memory.
Meditation, in fact, has been shown to increase gray matter in the brain. Neuron cell bodies can be found in gray matter. Gray matter declines with age, which has a negative impact on memory and cognition. Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages
One study, for example, found that Taiwanese college students who practiced meditation such as mindfulness had significantly better spatial working memory than students who did not practice meditation.
3 focus your attention
One of the most important aspects of memory is attention. You must actively attend to information in order for it to move from your short-term memory to your long-term memory. It may be difficult to eliminate distractions, especially if you are surrounded by boisterous roommates or noisy children.
Request some space from your roommates or ask your partner to watch the kids for an hour so you can focus on your work.
4 avoid cramming
Studying materials over a number of sessions allows you to adequately process information. According to research, students who study on a regular basis remember the material far better than do all of their studying in one marathon session.
5 get enough sleep
Sleep is essential for brain health. Disrupting the body’s natural sleep cycle can result in cognitive impairments because it disrupts the processes that the brain uses to create memories.
Getting a full night’s rest, which is typically 7–9 hours of sleep for an adult, helps the brain create and store long-term memories.
6 eat dark chocolate
Dark chocolate may sound like an indulgence, but it may also help with memory. According to the findings of a 2011 study trusted Source, cocoa flavonoids, the active compounds in chocolate, aid in brain function.
People who ate dark chocolate outperformed those who did not on spatial memory tests. Researchers discovered that cocoa flavonoids increased blood flow to the brain.
Having said that, it is critical not to add more sugar to the diet, so people should aim for dark chocolate with at least 72 percent cacao content and avoid chocolate with added sugar.
7 eat less sugar
Too much added sugar consumption has been linked to a variety of health problems and chronic diseases, including cognitive decline.
A sugar-laden diet has been linked to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.
For example, one study of over 4,000 people discovered that those who consumed more sugary beverages like soda had lower total brain volumes and poorer memories on average than those who consumed less sugar. Sugar reduction benefits not only your memory but also your overall health.
8 Exercise Mindfulness
Mindfulness is a mental state in which you concentrate on your current situation while remaining aware of your surroundings and emotions. Whereas meditation is a more formal practice. Mindfulness has been shown in studies to be effective at reducing stress and improving concentration and memory.