Magnificent memory tips

Memories are made of this

Memory is the power or process of reproducing or remembering what you have learned and experienced in life and have retained and kept hold of in your brain.

Every time you form a new memory through what you learn, experience, see, smell and hear your brain forms new, memory-building neural networks, a process known as neuroplasticity. This astonishing ability of the brain to adapt and change means that you can, with the right stimulation, use the natural power of neuroplasticity to stay mentally sharp and improve your memory, whatever your age!

Tips to improve memory and recall

Memories are formed within your brain so anything that generally improves the health of your brain will also have a positive impact on your memory.

Here are a few suggestions to help keep your brain healthy and your memory sharp.

Feed your brain

• • Watch what you eat

• • Supplement what you don’t eat

• • Drink lots of water.

 

Boosting brain power and improving memory depends on what you eat but is also heavily influenced by what you don’t eat. A healthy diet is essential for a healthy body and brain. However, did you know that curcumin, an active ingredient in curry, clears away Alzheimer-causing proteins in the brain and that coconut oil, small amounts of red wine (one glass a day for women and two for men), coffee (maximum of two to three cups per day) and dark chocolate (of at least 70 per cent cocoa) are also good for your brain?. Do speak to your doctor or pharmacist about supplements, especially folate, choline, vitamin B12 and Omega-3 fatty acids, to help balance your diet.

 

Use your brain

• • Socialise and have fun

• • Stimulate and exercise your brain.

Studies have shown that healthy relationships, interacting with friends, laughing a lot and having fun, stimulates your brain and slows down memory decline!

Research has also shown that stimulating your brain counteracts its degeneration. Brain exercises can include many ordinary activities such as doing a cross word or Sudoku puzzle or knitting or doing arts and craft, but the key to success is that it must be new and mentally and intellectually stimulating and not something you are already doing and are good at.

Protect your brain

• • Avoid drugs, alcohol abuse and exposure to dangerous chemicals

• • Manage your stress levels

• • Exercise

• • Sleep well.

Drugs, alcohol abuse and exposure to dangerous chemicals may all damage your brain and memory.

Unchecked, chronic stress is a known trigger of depression, anxiety and chronic worrying that cause symptoms such as difficulty concentrating, making decisions and remembering things. Exercise is an excellent way to help relieve stress and it also promotes blood and oxygen flow to the brain. Exercise or a new sport will not only stimulate your brain but also help you lose weight and sleep better.

A good night’s sleep not only relieves stress but gives your brain the opportunity to transfer learned information to areas of the brain where long-term memories are stored.

Devices to help you remember

• • Mnemonics

• • Your senses

• • Chunking

• • Structuring and organising

• • Rehearsing and reviewing

• • Focusing and concentrating

• • Utilising technology.

Mnemonic devices are memory tools to help you remember words, information or concepts with the help of a rhyme, song, joke or association. For example, if you need to remember all the visible colours in the colour spectrum: red (R), orange (O), yellow (Y), green (G), blue (B), indigo (I), violet (V). Try to remember it like this: Richard Of York Gave Battle In Vain.

Use all your senses by associating what you need to remember with a mental picture (visualise) or smell (perfume, freshly baked bread, etc.) or sound (song, the wind, dog barking, etc.). Sense-encoded messages make strong memories.

Break information up into smaller “chunks” that are easier to remember, for example in the case of long cell phone numbers or bank account numbers. Carefully structure and organise what you have to memorise to make it easier to remember.

Rehearse (repeat) and review (analyse) information you’ve learnt on the same day if possible and at intervals thereafter (spaced rehearsal).

It takes eight seconds to fully commit a piece of information to memory but it will never make it into your long-term memory if you do not stay in the moment and actively pay attention, focus and concentrate on what you are doing instead of trying to do two things (multitasking) at the same time.

Utilise technology such as hand-held mobile devices, online reminder calendars and reminder apps on your phone to help you remember important dates and events.

Find the ways that best work for you and keep that memory sharp, strong and active.

 

Sources
Cherry, K. 2014. Eleven great ways to improve your memory. Retrieved from: http://psychology.about.com/od/cognitivepsychology/tp/memory_tips.htm Mnemonic Devices
Dunn, J. 2013. Seven tricks to improve your memory. Retrieved from: http://www.health.com/health/article/0,,20723699,00.html
Fleming, G. 2014. Mnemonic devices. Retrieved from: http://homeworktips.about.com/od/homeworkhelp/tp/mnemonics.htm
Grohol, JM. 2010. Eight tips for Improving your memory. Retrieved from: http://psychcentral.com/blog/archives/2010/09/03/8-tips-for-improving-your-memory
Mercola, J. Seven tricks to improve your memory. 2014. Retrieved from: http://articles.mercola.com/sites/articles/archive/2014/04/24/memory-improvement-tricks.aspx
Smith, M. et. al. 2014. Age-related memory loss. Retrieved from; http://www.helpguide.org/articles/memory/age-related-memory-loss.htm
Smith, M. & Robinson, L. 2014. How to improve your memory. Retrieved from: http://www.helpguide.org/articles/memory/how-to-improve-your-memory.htm