“Memory is the diary we all carry about with us”, said Oscar Wilde.
Many factors play a role in memory loss, including genetics, age, and medical conditions that affect the brain. There are also some manageable risk factors for memory loss, such as diet and lifestyle.
Old information is then either pushed out or consolidated into long-term memory in the hippocampus through rehearsal and connections to existing memories. This is why individuals who have weaknesses in short-term and working memory often have difficulty learning and applying new information.
When your memory is lacking, learning can be quite a difficult process. But as with most things, you can improve your memory—it’ll just take some time and practice.
Have a look at 6 easy ways to improve your memory naturally:
1. Get enough sleep
While learning different things requires various cognitive functions, memory consolidation is an essential function across the board. Memory consolidation is sleep-dependent, which means that it affects recall, where the brain accesses and utilizes stored information, often by bringing memories to mind.
Get enough sleep is vital to our physical health and emotional wellbeing. That’s why the benefits of good sleep should never be underestimated and getting proper rest on a regular basis isn’t just a good idea, it’s an essential one.
2. Meditation
Meditation is an important option for improving both learning and memory. It is a powerful tool that comes with a number of health benefits. It’s the practice of thinking deeply or focusing on one’s mind for a period of time with the goal of obtaining feelings of relaxation and inner peace.
Using your mind to reach high levels of concentration & laser-like focus is central to meditation. When you do this, you are strengthening & exercising your mind, to keep it in incredible shape.
3. Eat less added sugar
Sugary foods are in abundance all around us, and they give us the quick energy we crave. However, the sugar we consume on a daily basis takes a toll on our physical and mental health over time.
Sugar reduces neuronal and behavioral plasticity that is associated with a brain-derived neurotrophic factor (BDNF). BDNFs are associated with long-term memory, and changes in the production of these factors can potentially interfere with learning.
4. Brain exercise and keep learning
Just like we do physical exercise to keep our bodies healthy, we need mental exercises to keep our minds active. Over time, our cognitive abilities begin to decline. Many factors are responsible for this decline, age being the primary one. Brain exercise can help you improve your brain’s cognitive reserves and slow down the risks of memory loss and other difficulties.
Brain training is big business, with computerized brain games touted as a way to help prevent memory loss. But new research shows you might be better off picking up a challenging new hobby.
5. Avoid high-calorie diets
According to a recent study from the Mayo Clinic, there is a link between memory loss and a high-calorie diet. People over 70 who consumed more than 2,143 calories a day doubled their risk of memory loss and mild cognitive impairment.
Recent research has shown overeating may double the risk of memory loss and mild cognitive impairment. The study found the higher the number of calories consumed each day, the higher the risk of cognitive impairment.
Researchers found that eating more than 2,000 calories a day DOUBLES THE RISK for developing cognitive impairment. They also found people who consumed less than 1,500 calories a day experienced NO INCREASED RISK of cognitive impairment.
6. Train Your Brain
Your body needs exercise to stay healthy, and so does your brain. Some research shows that when you exercise your mind, your brain creates new connections between brain cells. This helps keep your brain healthy and working at its best. It may also help prevent cognitive decline and memory loss. A great way to challenge your brain—and have fun—is by playing memory games. These games help your brain practice storing and retrieving information. So when it’s tested with a real-world task (like remembering where you left your keys) your brain is ready to perform. So go ahead and flex those mental muscles!