10 steps to improve your memory retention…

Do you think you are having a memory problem? Does your loves ones tell you all the time “I’ve told you this before!”and you feel like maybe something is wrong with you? Well, probably nothing is wrong with you and what you need is to exercise your memory. In this article, I will tell you some interesting facts about the brain and I will guide you on how to improve your memory retention.

“The more you love a memory, the stronger and stranger it is.” Vladimir Nabokov

FEW FACTS:

*Short-time memory is located on the frontal cortex. In here we stored all the things we need to remember for just a short-time. Example: something you want to say after a discussion, something you have to do right away like the next move for a game or calling someone.

*Long-time memory is located on the hippocampus. In here is a bit like a sorting center where these new information are compared with previously recorded ones. The hippocampus keeps strengthening the associations among these new elements until, after a while, it no longer needs to do so. The cortex will have learned to associate these various properties itself to reconstruct what we call a memory. In other words, the location of a recollection in the brain varies based on how old that recollection is. Example: You remember riding a bicycle because you try again and again on how to ride it.

*Humans are able to recollect more recent events than older ones.

*Our capacity to hold information is larger than computers. 

*Most short-term memories are quickly forgotten. 

*Scent is a powerful memory trigger.

* Memonic device – are clues of any kind that help us remember something, usually by helping us associate the information we want to remember with a visual image, a sentence, or a word.

“Collect memories, not things”

GUIDE TO IMPROVE YOUR MEMORY:

1. Eat well – An empty stomach will not help you concentrate. Concentration is crucial to remember information. Having a balance diet (vegetables, omega 3, green tea and low calories) will help improve your memory. Example: In the middle of writing this article I got really hungry, but I could not even remember what I wanted to say, until I ate. 🙂

2. Exercise – Treating your body well can enhance your ability to process and remember information. The brain depends on energy received through a constant intake of oxygen and nutrients from the bloodstream, and when those nutrients don’t arrive, the brain’s ability to work is compromised. Studies show that the more physically active a person is, the greater their cognitive performance; instead  not doing this will lead to memory loss.

3. Sleep – When you don’t sleep well your brain cannot work as full capacity. Critical thinking, creativity, problem-solving abilities skills are compromised.  Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the stages of sleep. Tip:  Sleep at least 8 hours. Have a hard time sleeping? Take a warm shower, go to bed, close your eyes and concentrate on your breathing making counts until 20. This will help you relax.

4. Establish good relationships – Relationships stimulate our brains—in fact, interacting with others may be the best kind of brain exercise. Not having good relationships will bring isolation, depression, stress which can comprise the brain as well.  In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline. Tip: Call your friends and family, share some laughs and good time with them.

5. Eliminate the stress – Anything that causes too much stress in life, including anxiety, depression or anger, will eventually eat away at the parts of the brain that are responsible for memory.  What can help diminish this? Meditation! This method helps improve many different types of conditions, including depression, anxiety, chronic pain, diabetes, and high blood pressure. Meditation also can improve focus, concentration, creativity, learning and reasoning skills.

6. Positive thinking and laughter – In order to live a healthy live we need to be positive. Our brain will be happy if we are in a good mood. Research shows that laughter and positive thinking will help people think more broadly and associate more freely.

7. Use mnemonic device – This will help recall things instead of forgetting them. For example, rhymes, jokes and images can often help with this. Don’t remember someones name? Repeat their name after you met them, “Nice to know you Sandra”. Your brain will associate the name with the face.

8. Drink in moderation  – Alcohol abuse will have a negative effect on the cells of the brain related to memory. Though more research needs to be done, some studies have found that moderate drinkers do better on certain tests of memory and cognition than nondrinkers and heavy drinkers. Tip: If you like to drink, drink wine but in moderation (around 1 glass a day for women; 2 for men), alcohol may actually improve memory and cognition.

9. Pay attention – Sometimes we can’t remember things because we never got the information into the memory process.  Try and give your full and undivided attention. Don’t multitask or flip between activities when it is important to keep what you are learning. Try to stay in the present and really pay attention to the task, whether it’s learning new information for a job or meeting new people. Tip: stop looking at the phone or t.v. when someone talks to you.

10. Practice makes perfect – Try to remember the name of the people you just met, read an article and explain it to someone, teach something you learn to someone else, and study over instead of cramming the week before something important. This will reinforce your brain and you will start having a great memory retention.

I hope this information helps you. I know nobody is perfect and sometimes we are juggling with few things at the same time and we tend to forget things, but to not feel like you are having a bad condition you should work on this guide.  If you being doing this and you keep having memory problem I suggest to talk to a professional on this matter.

Hope your week is going well!

xoxo,

Cristina