Do you want to know how to improve your memory? Here are 9 memory improvement tips to help you overcome absent mindedness and forgetfulness.
Amnesia is the term that describes memory loss. It can be temporary or permanent. Human memories are stored in the cerebral cortex and hippocampus. Long term memories are stored in the hippocampus.
When you want to make a conscious recollection, you retrieve it from this part of the brain. The temporal cortex helps you recognize familiar things.
Memory loss usually happens when the hippocampus is damaged but it can also result from injury to the front part of the brain.
If you don’t suffer or have any brain related problems, your forgetfulness are likely caused by high level of stress or depression. Or you may be experiencing some other emotional or mental block or disturbances which interfere with your attention span, focus and concentration.
9 Tips to Help You Improve Your Memory.
1. Stop Putting a Label on Yourself.
If you keep repeating the phrase, “I am a forgetful person” to yourself and others, you are affirming your belief. Your mind will agree to it and each time you forget something, it’ll remind you that you are indeed absent minded.
One of the first things to do to improve your memory is to cancel this identity or image. Each time you feel like saying or thinking about it, say cancel and replace it with a positive statement such as “I choose to easily remember.”
2. Use a Memory Improvement Tool.
You can fire up the neurons and stimulate your brain cells with mind tools. Brainwave entrainment or brain wave synchronization technology is one of them. A brain wave entrainment recording usually uses binaural beats and monaural tones or isochronic tones.
Other tools that can help improve your memory include hypnosis and subliminal recordings with positive suggestions or messages encoded.
The common factor in all these recordings is they alter your brainwaves when you listen to the recording. Each recording puts you in the theta state, which is between 4 – 7Hz. In this state, you are in deep meditation and relaxed. When your brainwave is at this level, your concentration and memory improve. Your mind can readily accept hypnotic and subliminal suggestions.
3. Do Physical Exercise and Stay Physically Active.
There is a connection between your body and mind. When you do physical exercise, the pituitary gland and hypothalamus secrete endorphin. This chemical is released into your blood and causes what is termed as the runner’s high. It makes you feel good and releases stress and tension.
Aerobic exercises improve your cardiovascular system, your blood flow and levels of blood sugar. These conditions affect the content of your blood and the amount of flow to your brain which cause positive reactions to the synapses and neurons.
4. Declutter and Organize Your Thoughts.
Imagine you are looking for something in a messy room or desk and you can’t find it. You will most likely tell yourself that you have forgotten where you put it. But if everything were organized, you wouldn’t have any problem locating it.
This goes the same with your brain. Too much disorganized information causes mental clutter and confusion.
If you listen or try to absorb everything that you hear or read, your mind can’t absorb them. Most human have short memory span.
One of the best ways to organize your thoughts and help in memory improvement is to put them on paper. When you write things down, you imprint them on your mind.
Mind mapping is also a very effective tool for improving your memory. In mind mapping, you use diagrams, words and colors around a central idea.
The mind think in pictures and images and the act of writing, sketching and coloring stimulate your brain cells.
5. Use Association.
A popular method used in improving memory is to associate something with something else. Let’s say you want to easily remember someone’s name when you see him the next time. What you can do is associate his name to something. You can make a rhyme. When you see him again, your mind will play the rhyme and you will recall it.
6. Reduce Stress.
Stress and anxiety can cause lots of damage to your body and your health. The common problems that arise include having trouble sleeping, recurrent headaches, increase in blood pressure and agitation. In this situation, you can’t think straight. You will tend to forget things.
If you reduce or overcome your anxieties and tension, your mental health improves and you can remember better.
Get sufficient sleep, exercise at least three times a week, set your priorities right and develop a positive mental attitude and you will notice improvement in your memory.
Meditation and relaxation techniques are very effective in reducing stress and calming your mind.
7. Eat Brain Foods.
Eat foods that offer brain support. In fact, people who don’t have any memory problem should include these foods as a preventive measure.
Foods that contain vitamin E and C such as berries, asparagus, egg yolk, almonds, orange juice, citrus fruits and broccoli are good for the brain. The additional benefits of these vitamins which are powerful antioxidants include improving your immune system to fight against diseases and infections and they may reduce premature aging.
i. Foods rich in iron and zinc such as oysters, wheat germ and soy bean especially tempe are also beneficial to your brain health.
ii. Eat salmon and sardines which are high in Omega-3 fatty acids.
iii. Reduce or avoid alcohol, saturated fats and caffeine.
8. Take Supplements.
Omega-3 fatty acids and alpha lipoic acid may help improve learning and memory and fight against depression and mood disorders, schizophrenia, and dementia.
Some herbal supplements may help improve your cognitive functions. Ginkgo biloba extract may help prevent or treat memory loss and improve attention span. It is used as an herbal remedy for Alzheimer’s disease.
Grape seed extract contains polyphenols and some animal studies found that it may prevent memory loss and alzheimer.
Other herbal extracts that are may help improve cognitive functions include gotu kola, ginseng, rosemary and sage.
9. Stimulate Your Brain Cells.
Stimulate your brain with quizzes, brain games and information that cause you to think. Always have a keen curiosity to know more.
Learning something new, acquiring new skills, doing puzzles and playing games will activate your brain to continue functioning effectively.
These are only some of the ways to improve your memory. You can read more here on how to keep your mind sharp. If you are concerned about memory loss, click the link to find out how to stay mentally active.