Different types of memory are stored in different areas of the brain. With such a large system, the brain needs a mechanism for coding and retrieving memories.
As we get older, however, we begin to notice that our memory is “cheating” – forgetting the birthday of a friend, where we left the keys to the car, looking for our glasses, and they are on our heads, we can hardly remember names and figures.
This reflects on our way of life , but also on work, self-esteem.
Here are some tips on improving memory:
1) Concentration
We need to fully focus our attention to effectively transfer information from short to long term memory.
Try to stay in the present and pay close attention to the performance of a task, experts say. To focus entirely should be reduced kidnapping of attention with music, TV or mobile phones.
One way not to forget even the smallest actions we do is to voice out what we are doing at the moment.
When meeting new people, we often focus on their appearance and acquiring first impressions, but we forget their names. Concentrating precisely on memorizing this information ensures greater success in memorizing names of new people.
2) Move around!
Physical exercise helps us improve almost every aspect of our health – from cardiovascular uptake to reducing the risk of certain cancers.
There is evidence that physical activity also helps to improve memory. Studies show that people who exercise regularly have a strong brain activity – the brain waves in them have high peaks and falls, which means extreme wakefulness of the mind.
It is found that those who practice intensive training acquire skills to block the distraction .
The brain depends on the energy produced by constant intake of oxygen and nutrients from the blood. When these nutrients are not obtained, the ability of the brain to function properly is at risk.
To keep the blood flowing to the brain, regular exercise is recommended, whether it’s a walk, swimming, dancing or anything else.
Aerobic exercise helps keep short-term and verbal memory – especially important in remembering names, numbers, phone numbers,
3) Dealing with depression
Everything that causes stress in life, including anxiety, anger and falling into depression, damages some parts of the brain responsible for memory.
Depression leads to an increase in the level of cortisol in the blood, which in turn increases the amount of cortisol in the brain. With modern devices, doctors are now able to track how elevated cortisol reduces certain areas of the brain, mainly the hippocampus .
Research shows that depression results in a 12-15% loss in the hippocampus. Because it is the center of short-term memory, prolonged depression disrupts the brain’s ability to memorize new information .
Some medicines for depression, including selective serotonin reuptake inhibitors (SSRIs), help to cope with this problem by provoking the initiation of a process of regeneration of the cells in the hippocampus.
4) Moderate amounts of alcohol intake
Memory and alcohol have an interesting relationship. Alcohol abuse is believed to have a negative effect on memory-related brain cells.
Research has shown that even simple mental tasks such as counting backwards or reciting the alphabet can become difficult to perform under the influence of alcohol.
On the other hand, moderate alcohol consumption can improve memory and cognitive abilities. Several studies have found that people who use it in small quantities do better in cognitive tests than alcohol abusers or those who do not drink at all. According to French scientists,a glass of wine a day, greatly reduces the risk of developing Alzheimer’s.
5) Aerobics for the brain
Not only does our body need exercise. The more we stimulate the brain , the faster and more efficiently we will remember and record new information.
It is not necessary for the exercises for the brain to be complicated to be effective. They can even be fun.
In 1999, neuroscientist Lawrence Katz created a mental gymnastics system called Neurobics . It includes exercises that exacerbate memory and help improve brain activity.
The basis of the neurobias is the use of our senses . For example, try to put on your clothes with closed eyes. Try to identify a certain garment in your wardrobe by touching itand smell .
It is also useful to practice exercises to ” confuse ” the brain. For example, take a different route from the office to home or rearrange your home furniture.
A study of the Rush University Medical Center in Chicago shows that solving crosswords and puzzles keeps the brain younger and stronger.
According to scientists, such exercises also help to slow down conditions associated with memory impairment and gradually reduce cognitive abilities such as dementia .
6) Method of loci
The earliest evidence of this mnemonic mechanism comes from ancient Greece. The name “mémonika” derives from the ancient Greek goddess of memory – Mnemozina.
The loci method involves creating associations with one basic element and basing on it to remember another element using physical locations . In particular – if two elements meet together , each subsequent meeting of one will involve a relationship with the other.
When we perceive two objects as interconnected, we will have to remember only one in order to reproduce the other in our memory.
Write down a dozen places on the route you travel daily. Use saved sights, for example, to remember a list of the same number of shopping products by visualization.
For each known place, make an association with one item on the list. If you have to buy bananas, imagine them when you go through a specific place on your daily route.
7) Meditation
Meditation is another useful way to stimulate the development of gray matter and good memory.
Research shows that people who meditate regularly have a larger volume of the hippocampus – the part of the brain associated with memory and learning, compared to the control group participants.
Larger areas of orbit-frontal cortex, thalamus and lower temporal fold are significantly larger – all involved in the emotional sphere.
According to scientists, this relaxation method helps to improve concentration, reduce anxiety, and “clear” the mind from negative thoughts.
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