Scientific Steps To Improving Memory
Memory creation and management is a complex process where the human brain collects, stores and recalls information that we need for various tasks. Yet these memories also play a more human role by helping you recognize and remember important people and special occasions.
Some cognitive conditions, such as dementia, Alzheimer’s and Parkinson’s, rob people of the brain’s memory function. Yet even without these terrible diseases, busy entrepreneurs can risk losing stored memories and the ability to form and retain new ones. Our hectic lifestyles often mean little sleep which can hurt memory function.
Rather than letting our ability to store and recall memories become dulled, we can take a proactive approach. Fortunately, science gives us hope with ways to sharpen this essential neurological tool. Here are five you should incorporate into your routine.
Scientific Steps To Improving Memory
- Play video games and brain-training apps:
If you aren’t a fan of video games, consider instead brain-training and memory apps to play with when you have a break or downtime. Studies show they help prevent cognitive decline and may even result in a lower risk of dementia. Examples of potentially helpful brain training apps include Lumosity, CogniFit, BrainFitness and Clockwork Brain. You can also try crossword, find-a-word and picture search apps.
- Devise mnemonics to help in the recall:
Mnemonic devices do more than help you recall information. They may improve your brain. A 2017 research article in Neuron magazine revealed that mnemonic training activities reshape the brain on a physical level. They do this by generating new cognitive network connections that then improve memory function. There is a wide range of mnemonic activities to choose from so you can find one or more that appeal to your personal or business interests.
You can create or adopt mnemonics that incorporate music, words, names, notes and rhymes. For example, you can create a mnemonic using the first letter of each word in a list of items you need to remember at work, then giving it the name of a person or thing. So, if you wanted to remember the colours of the spectrum in a certain order: Red, Orange, Yellow, Green, Blue, Indigo, Violet— you could use the name ROY G. BIV. You can create or adapt mnemonics for just about anything, including a list of employees or projects, competitors or simply your grocery list. In creating and practising mnemonics, you’ll strengthen your mental ability to form, retain and recall important knowledge and facts that you need to stay sharp in business.
- Exercise regularly:
While mental exercise helps improve your memory skills, physical exercise is also key. Several research studies have established that regular physical exercise benefits cognitive skills including memory. The findings include improvements in brain function that come from exercise duration and intensity, leading to a more balanced hormonal function while also stimulating neurochemical changes that keep the brain sharp. Create a weekly exercise regimen that fits your work schedule and appeals to your preference or skill level. Whether it’s running, basketball, walking or hiking, swimming or basketball, find something you enjoy and that may involve others, even employees or colleagues. This may help encourage you to stick to your schedule. Alternatively, hire a personal trainer or join a gym.
- Reduce stress levels:
Research has found that some people diagnosed with dementia didn’t have it at all. Rather, intense and persistent stress had impaired their memory and other cognitive skills. Stress can impact a wide range of memory functions, including short-term memory and autobiographical memory. Cortisol, a stress hormone, can flood the brain’s memory banks and diminish recall and recognition, according to recent research. By incorporating mindfulness-based stress reduction methods, you can regain and even improve memory function. These methods include meditation, mindful thinking, reflection and journaling. Find other ways to reduce stress by delegating when feeling overwhelmed, avoiding negative situations and people and minimizing risky situations.
- Eat your vegetables and fruit:
Vitamins A, B, C, and E as well as carotenoids, flavonoids, and polyphenols help to lower oxidative stress in the brain which can cause age-related memory loss. Hence eating a lot of leafy veggies and fruits are immensely effective in improving memory.
Break the Newz.