Improve your memory with these five tips

Here are five great ways to improve your power of retention.

coffee cup flying a brain into space

There’s an old saying that goes ‘memories make life meaningful’. Or something such as that. I can’t rightly remember. Maybe I’m getting old. Whilst memory loss is a natural part of ageing, science continually finds ways in which we can generally improve our ability to recall and retain memories that are important to us. Here are five of the best ways you can sharpen your mind and keep your memories for longer.

Meditate
Working memory acts as an instant ‘cue’ card, where new information is temporarily held whilst you are working with it. Once a memory is no longer useful, you will usually let it go entirely. If it has future use, you transfer it to your long-term memory for later recall.

For most adults, the maximum we can hold in our working memory at any one time is about seven items. However, meditation has the potential to strengthen your working memory and improve your ability to recall extra information. It does this by switching off your brain, which sounds paradoxical, but sometimes an empty mind makes you feel a little less stressed and helps by reducing the ‘noise’ surrounding a memory – therefore making it easier to find in your brain’s long-term filing system.

Drink coffee
According to a recent study, consuming caffeine during or after performing a learning task can improve memory recall. The researchers in this study focused on how caffeine can improve the process of strengthening memories we've created. So, drinking a coffee may help you to hold on to any information that you process during your day, and chances are you’ll be able to better recall that information for much longer.

Eat berries
Research from the University of Reading and the Peninsula Medical School shows that eating fresh berries may help to slow down memory loss. A study found that supplementing a daily diet with blueberries might improve the performance of working memory, which, in turn, may prolong information recall in the long-term.

Blueberries, in particular, are high in flavonoids that may strengthen existing connections in the brain. More research is needed to back these findings, but the health benefits of eating fresh berries go beyond improving working or long-term memory – they’re good for you regardless.

Exercise
Regular exercise can also improve memory recall. In particular, studies show that regular exercise can improve spatial memory – the type of memory that lets you know where you are or where you are going at any given time. Routine exercise has been proven to improve cognitive abilities besides memory, as well as being highly beneficial for your physical wellbeing. Healthy body, healthy mind.

Sleep
Getting a good night’s sleep is one of the best ways to maintain good memory. In fact, believe it or not, most of our memory consolidation occurs when we sleep. Research has shown that sleep deprivation also affects our ability to store information, making it difficult to learn new things or to retain any information that we process. It goes without saying then, that poor sleep patterns lead to a poor memory. So, if you ever needed an excuse for an afternoon nap, now you have one.

Do you have any tips for maintaining memories? Why not share them?

Formerly published as Improve your memory with these five tips

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    COMMENTS

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    Charlie
    20th Feb 2017
    11:16am
    What did you say this was about?
    Jess M
    20th Feb 2017
    12:22pm
    I promised my grandfather when I was nine years old that I would always learn at least five new things a day. I have turned seventy and have always maintained that promise. Don't know that they all stick but many do.
    Maybe some people could try and learn just one or two small things a day to start with and see how they go.
    My grandfather also said "Learn till the day you die." He did so I hope I can.
    Rosret
    20th Feb 2017
    1:04pm
    So this is a picture of a fluffy pink brain with limbs heading into space fuelled with a large cup of coffee - and you think I am losing it? I am not sure its coffee the graphic artist is on with this one. hehe
    Gammer
    20th Feb 2017
    7:20pm
    I also have coconut oil daily which is supposed to help the aging brain...
    ROB
    20th Feb 2017
    9:36pm
    Just boost your Glutathione levels!!!!!!!! It is so sad that so many people (even most doctors) have absolutely no idea what this is all about, particularly with over 90,000 studies on the subject. The suggestions above are reasonable but if looking for the boost most people need then Glutathione will be the saver. Even the suggestions above have no mention of Glutathione although it is the main molecule in our body that depletes in level as we age and reduces even further with most health issues? Done with the latest technology; boosting the level of Glutathione is SO EASY TO DO; as easy as applying a band aide, no drugs or toxins induced or ingested, safe, low in cost, NO HARMFUL SIDE EFFECTS and EXTREMELY EFFECTIVE. Actually Life Changing for most people. Raising Glutathione levels can also increase the function of body organs, something many may need to improve such as Heart, Lungs, Liver, Kidney Spleen and other organs and YES all this is clinically studied, measured and peer reported. Hopefully some day the experts posting the suggestions in Your Life Choices will understand what all this is about so we can ALL benefit?
    PlanB
    21st Feb 2017
    9:36am
    You are NEVER too old OR too young to learn learn learn.
    Snowflake
    22nd Feb 2017
    8:15am
    So how do you raise Glutathione? You forgot to mention that.
    ROB
    22nd Feb 2017
    2:06pm
    GLUTATHIONE Facts and availability worldwide including Australia. wellnessplus@adam.com.au


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