Biology

How To Improve Your Memory: Based On Science

You may be forgetful every time, forgetful is a normal part of aging, but that doesn’t mean we can’t take action to slow it down a little. Let’s take a look at some of the ways research has found to keep our memories around as long as possible.

Our brain sends signals in a particular pattern associated with the event we’re experiencing and creates connections between our neurons, called synapses.

Meditation improves our working memory. Working memory is a bit like a brain’s notepad in which the information held temporarily. It is something we use every day, and it makes our lives a lot easier when it’s stronger. If our working memory is not quite strong, meditation is the one thing you can try to strengthen it.

Research has shown that participants with no experience in mindfulness meditation can improve their ‘memory recall’ in just eight weeks. Meditation, with its power to help us concentrate, has also been shown to improve standardized test scores and working memory abilities after just two weeks. During meditation, our brains stop processing information as actively as they normally would.

In the image, you can see how the beta waves (shown in bright colors on the left), which indicate that our brains are processing information, are dramatically reduced during meditation (on the right).

Drinking coffee improves memory consolidation. Consolidation is the process of committing it to long-term memory so we can recall it later. A lot of this process happens while we’re sleeping, as our brains recreate that same pattern of brain activity to strengthen the synapses we created earlier. Most research has found the little-to-no effect of ingesting caffeine prior to creating new memories. One recent study, however, found that taking a caffeine pill after a learning task actually improved memory recall up to 24 hours later.

Grab a good snack after a meal or try blueberries as the increased glucose and insulin has shown to promote the learning of new information glucose and insulin are also key to consolidation the conversion of short-term to long-term memories. This is because the hippocampus is enriched with insulin receptors.

The studies show participants given a blueberry supplement had a better ability to recall past events. Blueberries contain flavonoids that have been shown to protect neurons enhance their function and stimulate their regeneration.

Sleeping helps us consolidating our memories.  Since sleep is when most of our memory consolidation process occurs, it makes sense that without enough sleep we’re going to struggle to remember the things we’ve learned. In one study, participants memorized illustrated cards to test their memory strength. After memorizing a set of cards, they had a 40-minute break wherein one group napped, and the other stayed awake. After the break, both groups were tested on their memory of the cards – the group who had napped performed better.

Much to the surprise of the researchers, the sleep group performed significantly better, retaining on average 85 percent of the patterns, compared to 60 percent for those who had remained awake.

MRI studies show that regular aerobic exercise like running improves performance on memory tasks by increasing the blood flow and volume in parts of the hippocampus. This is very important as the hippocampus is a part of the brain that is critical for learning and memory. So aerobic exercise can be a great way to fight declines in our memory.

Sometimes make yourself keep with the group chat as scientists linked high-quality personal relationship to keep a better memory. In 2017 study, the scientists found that adults aged 80 and up who reported more satisfying relationships in their old age had similar cognitive abilities to people in their 50s and 60s.

Other research shows hanging out with people can protect against memory declines. Scientists think that our friends create social pressure that makes us take care of ourselves and they even do things ordered by you directly or indirectly. Social interactions also present complex cognitive memory challenges that can stimulate your brain. The study found that after six weeks of daily 30-minute training, normal people exhibited similar levels of neural connectivity.

Source:

FC–  6 Science-Backed Methods To Improve Your Memory

 

 

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