A strong memory depends on the health and vitality of your brain. Whether you're a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.
It depends on different kinds of memory. At least, improving the real capacity of short term memory seems to be impossible. But you can improve its efficiency by using strategies. You may want to take a look at this article to find out more:
https://www.researchgate.net/publication/15823031_Acquisition_of_a_Memory_Skill
Best wishes.
In the field of physical activity, you can use different kind of solutions such as aerobic exercise (e.g., running), coordination training, and mindfull movement (e.g., hata yoga). However, it depends on what kind of memory you would like to improve and on different individual factors such as the specific cognitive, physical, and motor fitness level.
If you need literature, please let me know.
Bests,
Antonio
Thanks Antonio De Fano for good suggestion for Yoga. Morning walk is better than running.
Meditation for the peaceful of mind will help us to focus on what we want to remember
& Always try to ignore / avoid unnecessary stuffs.
For increasing memory brain should be free from tension and healthy mind is useful.
Crossword Puzzles for Brain Fitness: Fact or Fiction?
The idea that crossword puzzles will develop the memory of a person is true enough. For some people, at least. For more, you may visit https://www.magneticmemorymethod.com/crossword-puzzles/.
Regards
Prabhjot Kaur: Thank you for your nice suggestion.
Crossword puzzles may also helpful to enhance memory.
Thank you Dr. Aristidis Matsoukis.
Regards
Contemplation, yoga, exercise, having rests, sleeping well, good food, may all contribute in activating memory to perform better.
Thank you Prof. Arvind Singh to provide four ways to enhance memory.
With Regards
- Meditation (Religious Works)
- Positive thinking
- Mental/Brain exercise
- Physical exercise
- Good sleep
- Well eat (multivitamins)
- Reduce the stress
- No alcohol
- No smoking
https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
To improve memory, there are a number of things we can do. First of all, physical exercise is important to improve both short-term memory and long-term memory. Then, eating berries is also proven to be effective for improving long-term memory. For more, please refer to the following: https://www.fastcompany.com/3028359/6-science-backed-methods-to-improve-your-memory
Healthy body keeps healthy mind and hence do all that required for maintenance of healthy body specially natural food. Additionally, sound sleep of 6-7 hr in night and half an hr after mid-day meal, eating few almond and walnut nuts regularly in the morning, imaginary solving of problems and recapitulation of essential contents, positive thinking and writing down briefly about difficult things in a diary and going over it regularly till it has become an image in memory, all these increases your memory. Discussing the matter with an expert on the subject will further eliminate your bad sector and sharpen your memory.
Thanks Dr. Houda Kawas for providing very important and useful information.
Regards
Thank you Dr. Amrit Lal Singh for your suggestions.
"Sound sleep of 6-7 hr in night and half an hr after mid-day meal"
Thanks & Regards
Keep healthy (physical, mental, social & spiritual) through healthy diet, physical activity,no tobacco alcohol, regular reading, discussion, teaching meditation, concentration & curiosity to learn and self belief .
I like this answer..
1. Eat Less Added Sugar
Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.
Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory (1, 2).
For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar (2).
Cutting back on sugar not only helps your memory but also improves your overall health.
2. Try a Fish Oil Supplement
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline (3, 4).
Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.
One study of 36 older adults with mild cognitive impairment found that short-term and working memory scores improved significantly after they took concentrated fish oil supplements for 12 months (5).
Another recent review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory (6).
Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (7).
3. Make Time for Meditation
The practice of meditation may positively affect your health in many ways.
It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory (8).
In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies (9).
As you age, gray matter declines, which negatively impacts memory and cognition (10).
Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly (11).
For example, one study demonstrated that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation (12).
Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.
4. Maintain a Healthy Weight
Maintaining a healthy body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.
Several studies have established obesity as a risk factor for cognitive decline.
Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory (13).
Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain (14).
A study of 50 people between the ages of 18 and 35 found that a higher body mass index was associated with significantly worse performance on memory tests (15).
Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function (16).
5. Get Enough Sleep
Lack of proper sleep has been associated with poor memory for quite some time.
Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
Research shows that if you are sleep deprived, you could be negatively impacting your memory.
For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14.
One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.
The group that slept between training and testing performed 20% better on the memory tests (17).
Another study found that nurses working the night shift made more mathematical errors and that 68% of them scored lower on memory tests compared to nurses working the day shift (17).
Health experts recommend adults get between seven and nine hours of sleep each night for optimal health (18).
6. Practice Mindfulness
Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.
Mindfulness is used in meditation, but the two aren’t one and the same. 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 293 psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared to students who did not receive mindfulness training (19).
Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being (20).
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.
7. Drink Less Alcohol
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 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.
A study of 155 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 to students who never binge drank (21).
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 (22).
While having a drink or two now and then is perfectly healthy, avoiding excessive alcohol intake is a smart way to protect your memory.
8. Train Your Brain
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 eight hours over a four-week period improved performance in memory tests (23).
Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least five days a week, their short-term memory, working memory, concentration and problem-solving improved significantly compared to a control group (24).
Plus, brain-training games have been shown to help reduce the risk of dementia in older adults (25).
9. Cut Down on Refined Carbs
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 (26).
Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline and reduced cognitive function (27).
One study of 317 healthy 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 (28).
Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently (29).
10. Get Your Vitamin D Levels Tested
Vitamin D is an important nutrient that plays many vital roles in the body.
Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function.
A study that followed 318 older adults for five years found that those who had blood levels of vitamin D less than 20 nanograms per ml lost their memory and other cognitive abilities faster than those with normal vitamin D levels (30).
Low levels of vitamin D have also been linked to a greater risk of developing dementia (31).
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.
11. Exercise More
Exercise is important for overall physical and mental health.
Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.
For example, a study of 144 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 (32).
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 (33).
Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life (34).
12. Choose Anti-Inflammatory Foods
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 31,000 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 (35).
Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.
One study of more than 16,000 women demonstrated that those who consumed the most blueberries and strawberries had slower rates of cognitive decline and memory loss than women who ate fewer berries (36).
13. Consider Curcumin
Curcumin is a compound found in high concentrations in turmeric root. It’s one of a category of compounds called polyphenols.
It is a potent antioxidant and exerts powerful anti-inflammatory effects in the body.
Multiple animal 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 (37).
In fact, amyloid plaque buildup may play a role in the progression of Alzheimer’s disease (38).
Though more human studies are needed on the effects of curcumin on memory, animal studies suggest it may be effective at boosting memory and preventing cognitive decline (39, 40).
14. Add Some Cocoa to Your Diet
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 720 mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids (41).
To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids.
Will be happy to know more about memory improvement methods from the scientific point of view.
The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age. These 9 tips can show you how:
Thanks Dr. Kavita Kavita, Very Nice.
Chanting Gayatri Mantra improves our soul and memory.
I think that increased focus, follow-up, reading and constant review increase memory .
According to my analysis to avoid from negative thinking and try to read their Holy books according to their religion
Thanks Mr. Bangul khan Baloch for your views "Negative thinking is harmful to health too."
How to Improve Your Memory:
Give your brain a workout.
Don't skip the physical exercise.
Get your Zs.
Make time for friends.
Keep stress in check.
Have a laugh.
Eat a brain-boosting diet.
Identify and treat health problems.
Thanks Dr. Ahsan Siddiqui.
Can you suggest few brain-boosting diet.
Regards
Crossword Puzzles for Brain Fitness: Fact or Fiction?
The idea that crossword puzzles will develop the memory of a person is true enough.
Dear Dr. Anurag Saxena,
Thanks a lot for your kind comment.
Also, I agree with Dr. Eraldo Banovac
.Sincerely
We use to know the phone number of all family members and friends.
Smart things are making us lazy and stupid.
Try to learn by heart all phone numbers,....
A very important topic. I like all the previous answers. I see a point in all.
I am tempted to say that the more you work in one subject, the more you make it part of your life, the more you learn and remember it. This might affect memory.
But then again, this is rather theoretical. After all, everyone is different, so everyone learns and remembers in different ways, right?
Exactly right Dr.Zin Eddine Dadach
Very good technique to enhance the memory by learning the phone numbers of all relatives and friends.Today we are completely dependent on technology.
I agree with Dr. Konstantinos Karampelas. Practice more listening, learning, remembering and ditching sugar are simple ways to keep your brain sharp and vibrant.
Thanks & Regards
All above answers are appreciable,
What ever you read thought over it to make it a memory
Memory of the brain is not like our phones' memory whose capacity is limited to 64 GB, 128 GB..... etc. I think there have been no reports yet to determine such limits for our brain memory! However, the question is how to memorize? How to retrieve stored names, images, data& other memories?
I think the best way is to always use our intellectual& thinking capabilities to maximum possible.
People who always read and think can activate their memorization process. Also, people who are keeping in touch with ALLAH (GOD) by worships& prayers have better memory! I think that one day scientists will prove that human heart has a memory as well! Sound hearts that do not know how to hate or revenge and closer to ALLAH can memorize better.
Overall, and assuming that our memory has a limit, then just try to neglect silly unvaluable things!
Thanks
Continue to keep your brain active by doing crossword puzzles, sudoku and challenging games like chess. Physical exercise can only help in this endeavor.
Brain -like muscles needs practice and training, so you should keep your brain active.
Thanks Dr. Shadi Ibrahim Khalaf for your reply.
Regular learning is necessary to memorize things.
This is done by maintaining physical and mental health. This is done by following a person's diet, diet, non-smoking, non-drinking, and abstinence. This is also done through reading and meditation.
Mediation in the quiet room can enhance the memory as well as the brain power.
Dear Dr. V. K. Singh , you are welcome! Pleasure!!!
I think the making the exercise can be not only the physical but also mental (memory) benefits for us.
Sincerely
Interestingly, even affect and mood states could influence memory. For instance, recent research from behavioural psychology indicated that sadness could reduce the amount of false memories over time and thus help a clear recollection of past events:
https://greatergood.berkeley.edu/article/item/four_ways_sadness_may_be_good_for_you
First, not to atrophy memory needs daily exercise. As says the neurologist Jean Cambier (La Mémoire. ed. Le Cavalier Bleu), "memory is like a muscle: develops when we use it" [translated from portuguese edition].
But, are also well known the ancient methods of the "Art of memory" (ars memoriae), with thousands of years, wich also results: as understood the historian Tony Judt, after being diagnosed with Amyotrophic lateral scierosis; read book The Memory Chalet, offers a lesson in living.
Physical and mental exercise is paramount to keep memory strong. Be positive and reject all negatives from mind.Multitaskingis good Memories boosting herbs and nourishing food in combination with puzzles sudoko enhance serotonin production. Best
Thanks colleagues . I am 81 now and out of experienew I wrote my comments
Add Some Cocoa to Your Diet
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.
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.
Some tips to improve your memory
Eat less added sugar
Try a fish oil supplement
Make time for medication
Some tips to improve memory (cont'd)
Get enough sleep
Practice mindfulness: Mindfulness is a mental state in which you focus on your present situation , maintaining awareness of your surrounding and feelings. Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.
Train you brain
Exercising your cognitive skills by playing brain games in a fun and effective ways to boost your memory.
I mentioned multitasking
We should help our spouse in various domestics activities and share cooking and cook what one wishes rather than running after hotels.
This apart socialing.,mixing with old colleagues.past students and colleagues is equally good to rejunuvate old memories
and flash backs of olden days is good.
Meeting friends in neighbourhood park or while strolling is refreshing and stimulating to body and mind hence mental health. Thanks my global intelligentsia for sharing thoughts and thanks Research Gates
How to Improve Your Memory
Give your brain a workout.
Don't skip the physical exercise.
Get your Zs.
Make time for friends.
Keep stress in check.
Have a laugh.
Maintain a brain-boosting diet.
Identify and treat health problems.
Peace of Mind and Mental Exercises, Reading and Application, Wake up early and sleep early with 9 hours sleep. Good balance diet with daily light exercise would decrease the stress level which increase the brain efficiency. Regards
Power Foods for The Brain
Foods To Enhance Brain Function. Brain Power Food 1: Salmon & Tuna. Fatty fish like salmon and tuna contain healthy fats that feed the brain. ...
Health Nut. Brain Power Food 2: Olive Oil. ...
15 Brain Foods. Brain Power Food 3: Soy. ...
Eggs. Brain Power Food 6: Coconut Oil. ...
Coconut Oil. Brain Power Food 7: Leafy Greens.
Green tea, Beet root andWalnut.Almonds,pistacea nuts and lot more,yes Virgin Olive oil virgin etc
Take Neurozon tabs or Brahami capsules aevery day day. It's has Ginkgo biloba. , Excellent memory enhancer. Read literature on Google please
One has to remain active and interact on regular basis for good memory.
As we get old,there is a tendency to lead retired and relaxed life. This damages the memory. To be active with healthy memory feel young and positive and engage in multitasking , reading.new skills. Learn a language be active with with family and friends and colleagues . In addition I am fond of Numismatic and Philately ,watching ones favourite games on TV and fine music to soothe your nerves
To improve every skill, permanently conducted exercises are a necessary issue. Exercises lead to the improvement of a specific skill. This also applies to memory.
Regards
Dariusz Prokopowicz
- Badges
- Science topic