Advertising
Advertising

3 Ways to Improve Memory

3 Ways to Improve Memory

The human brain is one of the most mysterious and powerful tools in the modern world. This magical organ interprets reality through synapses and neurons, forming subjective thoughts, qualities, and memories, which form our identities. Using up to twenty percent of the energy we consume, our brain is always working and always changing. As we grow, the connections between regions of the brain reinforce each other, fortifying our memory, until a certain age at which, either naturally, through “disuse,” or through memory loss diseases such as Alzheimer’s, we begin to lose control of our memories. But we are not necessarily doomed to forget our brief passage through this life before our brain finally shuts down: here are three ways you can enhance your memory through lifestyle changes.

1. Self-Awareness

Understanding how your brain makes memories is crucial to improving memory function. As you experience the world, the sensory information received is encoded through your short-term memory—visually, acoustically, and semantically—and stored in various regions of your brain with your working memory. Through the long-term process of recollection, your brain reconstructs the memory from storage, meaning that the more times you access a memory, the more likely it is to change (the opposite is true of “commonplace” memories which you rarely revisit, such as this morning’s shower, yesterday’s commute, etc.).

Advertising

The act of recollecting is a helpful exercise in improving memory itself. What you notice in certain memories upon recalling them also affects their ability to be recalled. Becoming aware of what draws your attention to certain memories and choosing to focus on different points of view can force your brain to make new associations, thus strengthening your neural network and placing the memory in a context. Keeping a journal is possibly the best way to improve self-awareness, but literal self-awareness with mirrors, cameras, microphones, or audiences also improve the accuracy of memory.

Our memories fade with old age because our brain becomes less effective at encoding and retrieval as we discontinue learning. Learning and socialization arouse various parts of the brain—language, perception, problem-solving, motor coordination—all at once, and are undoubtedly the cornerstones of a bright, sharp, longitudinal memory.

Advertising

2. Stress Reduction

Stress has a significant detrimental effect on memory formation. If any strong emotion is present during an event, the neurons active during this event produce strong connections with each other. When the event is recalled, the neurons will more easily and speedily make the same connections (which can be disastrous for those suffering from PTSD or drug addiction withdrawal). These memories also tend to be warped or focused on extreme details rather than the greater context of the scene—another way self-awareness can promote healthy memories.

Get plenty of sleep! Neuroimaging studies have shown activation patterns in the sleeping brain which mirror those recorded during the learning of tasks from the previous day, suggesting that new memories may be solidified through such rehearsal. Coupled with a nightly recollection of the day prior, or even a dream journal, sleep can be a very powerful tool for managing memories.

Advertising

Meditation, a form of mental training to focus attention, also seems to increase the control over brain resource distribution, improving both attention and discipline. The changes are potentially long-lasting, as meditation may have the ability to strengthen neuronal circuits as selective attentional processes improve.

Playing music also improves various aspects of memory through abstract connections in the brain between acoustic, semantic, and language-processing regions. Research shows that children who participated in one year of instrumental musical training showed improved verbal memory, whereas no such improvement was shown in children who discontinued musical training.

Advertising

3. Diet and Exercise

Exercise has been shown to improve cognitive performance on encoding and retrieval of information, and has been found to regulate hippocampal neurogenesis, which promotes the survival of newborn neurons and helps form new memories. Physiological activity also provides the brain increased blood-flow and oxygen levels, which, along with the right diet, keep the brain healthy.

There are many “brain foods,” but only a certain group of fruits and vegetables provide direct benefits to the facilitation and maintenance of memory processes—flavonoids. Flavonoids are photochemicals found in plant-based foods and valued for their antioxidant properties,  and are found in onions, leeks, broccoli, parsley, celery, soybeans, citrus fruits, berry fruits, tomatoes, green teas, red wines, and cocoa. Glucose also plays an important role in improving memory, as it can pass from blood to the brain, providing energy and boosting neural metabolism.

Excess intake levels of fat and calories are harmful to memory function. Saturated fats and cholesterol are especially high-risk foods for the onset of Alzheimer’s, not to mention the myriad other health risks associated with these food groups.

Featured photo credit:  Businessman with confusing tangle of thoughts via Shutterstock

More by this author

5 Reasons Why Diets Fail 4 Tricks for Twitter Marketing 5 Ways to Become a Better Reader 7 WARNING Signs You’re Addicted to Technology 5 Common Misconceptions That Make You a Dumbass

Trending in Lifestyle

1 The Best Way to Create a Vision for the Life You Want 2 Becoming Self-Taught (The How-To Guide) 3 5 Steps To Move Out Of Stagnancy In Life 4 How Many Hours of Sleep Do I Need? (What the Science Says) 5 How to Learn Yoga (The Beginner’s Guide)

Read Next

Advertising
Advertising
Advertising

Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

    Advertising

    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

    Advertising

    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

    Advertising

    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

    Advertising

    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

    Read Next