Mind memory loss

Published on March 4th, 2012 | by No Artificial

5 Simple Ways To Improve Memory

You can improve your memory and focus, no matter what your age.

Memory is our ability to understand, store, retain and access information when needed. A strong memory depends on the health and vitality of our brain. According to the experts, there are lots of things we can do to improve our memory and mental performance.

Here are 5 simple ways to optimize our brain function and enhance the learning experience.

Stress Management

There are studies that show that people who have poor memory function have higher levels of stress. When we become stressed or anxious, our bodies release a stress hormone called cortisol, which has a significant negative effect on memory. Specifically, long periods of stress destroys brain cells in the hippocampus (a part of the brain responsible for memory) and reduces learning abilities. Our brain absorbs and stores information better when it is  in peaceful and positive state of mind. The most helpful method of dealing with stress is learning how to manage it. Managing stress is all about taking control of our thoughts, our emotions, our environment, and the way we deal with problems, situations and people. It starts with recognizing and identifying the sources of stress. See if there really is something you can change or do to reduce the number of stressful events and keep the life in balance, with time for work, relationships, relaxation, and fun.

Memory Exercise

Exercise is just as important to our grey matter as it is to the body if we want to keep our mind in healthy shape and increase the ability to think sharper. If you want to improve your thinking you need to practice exercises that require word usage and logical reasoning. Brain teasers, crosswords, learning a new language, memorizing the lyrics of the favorite song, spelling and also math activities are a good ways to improve cognitive ability. The best way to benefit from memory and brain exercises is to play or learn for example 30 min in a daily basis.

Moderate Alcohol Consumption

There have been many studies examining the relationship between heavy drinking and working memory. The general research consensus is that consumption of alcohol has a wide range of effects on our brain structures that may be related to alterations of different types of memory storage and retrieval. A glass of wine will probably not cause permanent memory problems, but habitually abusing alcohol can cause real damage to the brain. In fact, short-term memory loss is one of the traits of alcoholism.

Physical Activity and Diet

Daily physical activity is one of the best way to increase blood flow to your brain. When your oxygen is low, you have less ability to concentrate and focus. Research done in the last ten years shows that intense cardio, such as walking, running, swimming or aerobic activity grows new brain cells (neurons) in the hippocampus and improves mental performance. Also the diet and the memory are very closely linked. The brain cells are largely composed of fat and the right kinds of fat such as Omega – 3 fatty acids in the diet are one of the most critical elements in creating and maintaining brain memory and performance. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, some plants, and nut oils.

Sleep

Fatigue from sleep deprivation is probably the most common cause of learning and concentration difficulties. The amount of sleep we get affects the brain’s ability to recall newly learned information. A good night’s sleep, a minimum of seven hours a night, activates functions in the brain that help to improve memory and learning skills

Resources:

Harvard Medical School Guide to Achieving Optimal Memory (Harvard Medical School Guides)

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