Techniques of How to Improve Your Memory

Astrong memory depends on the health and vitality of our brain. There are lots we can do to improve our memory and mental performance. Boost our mental performance as much as possible. Preserve and enhance our grey matter as we age.

The human brain has an astonishing ability to adapt and change— even into old age. This ability is known as neuroplasticity. With the right stimulation, our brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways. The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. We can harness the natural power of neuroplasticity to increase our cognitive abilities, enhance our ability to learn new information, and improve our memory at any age.

1. Brain workouts-

By adulthood, our brain has already developed millions of neural pathways that help us process and recall information quickly, solve familiar problems, and execute habitual tasks with minimal mental effort. But if we always stick to these well-worn paths, we aren’t giving our brain the stimulation it needs to keep growing and developing. The more we work out our brains, the better we’ll be able to process and remember information. But not all activities are equal. The best brain exercises break our routine and challenge us to use and develop new brain pathways. Four key elements of a good brain workout-

A. It teaches us something new. To strengthen the brain, we need to keep learning and developing new skills i.e. something that’s unfamiliar and out of our comfort zone.

B. It’s challenging. It must be something that requires good mental effort. Demands our full and close attention.

C. A skill that can stretch our capabilities. When a previously difficult level starts to feel comfortable, that means it’s time to tackle the next level of performance.

D. It’s rewarding. Enjoyable and satisfying tasks enhance the brain’s learning process.

2. Eat a brain-boosting diet

Breakfast is the most important meal of the day. Those who have a well-balanced breakfast with the right amount of protein, carbohydrates, fresh fruit and vegetables show improved memory, creativity, focus, and overall performance. To keep your blood sugar levels stable and your brain supplied with fuel, aim to eat three small meals a day with a couple of healthy snacks in between. A heavy meal late at night can disrupt your sleep, so try to eat at least three hours before going to bed. This will help your body digest your food before sleep.

The brain uses only glucose for fuel. It consumes around five grams an hour, but can't store it. That is why the brain has to be regularly supplied with glucose via the circulatory system. The most difficult task within intellectual performance- the capacity to memorize- depends on the blood level of glucose. The complex sugars and those, which have a low glycaemic Index, are crucial. Brown rice, Bread, Pasta, and Pulses are full of these complex sugars, and their glycemic index is one of the lowest. It really allows the regulation of glucose in the blood and supplies the brain without creating a reaction of hyperglycemia.

Vitamin E is necessary for brain health because it works as an antioxidant. This vitamin oc- curs to be one of the most powerful antioxidants and protects the brain's fatty tissues from ageing. Research has shown that Vitamin E delays the onset of Alzheimer’s disease. Eat leafy green vegetables, and nuts to increase your intake of this vital nutrient. The vitamin E and magnesium in almonds will keep our brains at top-working capacity. Avocado is rich in Vitamin E.. Research has shown that absorption of two key carotenoid antioxidants, beta carotene and lycopene, increases sig- nificantly when fresh avocado or avocado oil is added to any salads. Blueberries in particular are able to increase concentration and memory” Blueberries are one of the most potent antioxidant foods on the planet. These powerful nutrients are able to stimulate the flow of blood and oxygen to our brain which results in sharper focus. Blueberries help to maintain healthy cognitive function and smoothly working nerve cells. Blueberries have been shown to actually reverse some of the aging that occurs in the brain. Other small, darkly colored berries, like cherries, raspberries, gooseberries and mulberries provide similar health benefits. All edible berries are also a rich source of Vitamin C. Together, they not only strengthen blood capillaries and improve circulation, which enables the best oxygenation of the brain but also fight against free radicals which can affect nerve cells, especially brain cells. People who consume more vitamin C perform better in tests for recall, memory and attention.

Protein is able to stimulate orexin neurons, the cells in our brain responsible for keeping us awake. All animal by-products such as fish, meats, dairy, and eggs are packed with protein. Eggs are rich in amino acids, vital in the production of the principal neurotransmitters. Eggs contain phospholipids and lecithin, integral to the build up the membrane of brain cells. A synthesis made from serine and methionine is used in the process of memorization, where noradrenalin, stimulat- ing learning, and its production relies on the presence of tyrosine and phenylalanine, all are found in eggs' proteins.

Eating cold-water fatty fish, such as salmon not only helps us to improve memory retention but can also protect us from degenerative mental diseases such as dementia. That is because they contain high levels of essential fatty acids called DHA.

Brain cells need a good supply of oxygen. A lack of iron in our diet can reduce our blood’s ability to carry oxygen, reducing the amount delivered to our brains. Not getting enough iron can also cause problems such as poor concentration, lack of energy, and tiredness. Low-fat meat is an excellent source of iron. It contains iron and zinc which are important minerals for the cognitive function of the brain. Other good sources of iron include egg yolks, pulses such as red kidney beans and lentils, dried apricots, fortified breakfast cereals, broccoli, wholegrain cereals and wholemeal bread.

If our brain doesn’t get enough fluid we’ll feel tired and be more likely to suffer from headaches. Aim to drink 6-8 glasses of fluid a day. Water is the healthiest choice but fruit juice, fruit smoothies, and milk also count towards our fluid intake.

Food rich in B vitamins, such as chicken, potatoes, and bananas, can help improve our memory and keep our brain healthy. Magnesium is an essential mineral in the transmission of nervous impulses. Bananas are a source of Vitamin B6 and magnesium. B6 vitamin is not only involved in the assimilation of magnesium, but also in the metabolism of amino acids and the functioning of the nervous system through producing certain neurotransmitters, notably gamma amino butyric acid and serotonin. Both of them create the right state of mind for prudent, calm, and measured behavior.

All leafy vegetables share richness in Vitamin B9 (folates), which is thought to play an active role in the development of a fetus’ nervous tissue and also in the renewal of blood cells. Spinach, lettuce, wa- tercress, broccoli, iceberg lettuce, or different types of herbs. Among these veggies, rosemary is worth noting as it has certain flavonoids notably apigenin that has stimulating properties affecting memory and concentration through encouraging cerebral blood flow.

The flavonol in dark chocolate boosts the circulatory system, increasing the amount of blood that reaches your brain. Hence is found useful during an exam. Ginkgo biloba increases the blood flow to the brain to increase short-term memory, improve focus, and reduce dementia. Tea also showed protective effects on the brain. Besides the well-known high antioxidant content which helps fight free radicals and boost the brain's activity, tea drinkers do better on tests on memory and information processing.

Nutritional tips that help to reduce your risk of dementia:

-Have adequate omega-3 FA.

-Limit calories and saturated fat.

-Eat more fruit and vegetables. It 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.

-Drink wine (or grape juice) in moderation. (around 1 glass a day for women; 2 for men) 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, berries, and peanuts.

3. Proper physical exercise

Physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Exercise also plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections.

Aerobic exercise is particularly good for the brain, so choose activities that keep our blood pumping. Physical activities that require handeye coordination or complex motor skills are particularly beneficial for brain building. Regular aerobic exercises improve the functioning of the hippocampus and reduce the onset of age-related hippocampal atrophy. Hippocampus is a part of the limbic system and plays important role in spacial memory and cognitive functions. It plays a vital role in consolidating recent memory into long-term memory.

4. Proper sleep

An adult needs around 7-9 hours of proper sleep. Sleep deprivation drastically affects memory, creativity, problem-solving abilities, and critical thinking skills. Proper sleep is critical to learning new things and in improving memory. Research shows that sleep is necessary for memory consolidation, with memory-enhancing activity occurring during the deepest stages of sleep.

The blue light emitted by TVs, tablets, phones, and computers trigger wakefulness and suppresses hormones such as melatonin that induce sleep.

5. Devote time for socializing

Healthy relationships can be considered a very good brain booster. A life full of friends and fun comes with a lot of cognitive benefits. Interacting with others stimulates the brain and provides good-quality brain exercises. Research shows that having meaningful friendships and a strong support system is vital not only the emotional health but also to brain health and people with the most active social lives had the slowest rate of memory decline.

Good friendship comes with a lot of laughter. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain. Jokes and working out punch lines activate areas of the brain vital to learning and creativity. Laughter seems to help people think more broadly and associate more freely.

6. Keeping Stress under control

Chronic Stress can damage the brain cells and damage the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones. Studies have linked stress to memory loss. Learning proper stress-relieving techniques is vital in enhancing cognitive functions and proper memory.

Meditation is highly stressbusting and is a memory booster too. Meditation can improve focus, concentration, creativity, memory, and learning and reasoning skills. It helps improve many different types of conditions, including depression, anxiety, chronic pain, diabetes, and high blood pressure. Meditation works its “magic” by changing the actual 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 increase mental sharpness and memory ability.

7. Identify and treat health problems

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:

-Cardiac diseases- Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.

-Diabetes- 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.

-Medications. 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.

-Depression- mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. Memory issues can be particularly bad in older people and are sometimes mistaken for dementia. Properly treated depression can help to regain memory.

8. Learn practical steps to support learning and memory

Pay attention- We can’t learn something (encode it into our brain) if we don’t pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into our memory

Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information or reading aloud can help imprint it onto our brains.

Relate information to what you already know.

Rehearse information we’ve already learned. This “spaced rehearsal” is more effective than cramming, especially for retaining what we’ve learned.

Use mnemonic devices to make memorization easier

Vinod Kumar

Once the play is over then you are in a different role. All opponents merge into one unit called humanity.