Leading an intellectually active life helps to prevent our brain from wearing out prematurely. It is very important to take care of the mind before the first symptoms of cognitive wear and tear appear. Paying attention to details, concentrating, remembering things… all this involves many cerebral processes that can become more acute with practice and practice.
You may think that you are too old to improve your memory, but in reality our brain has great plasticity. Brain plasticity is the ability of the brain to create new pathways and nerve connections through proper stimulation, to change existing connections and to adapt and respond in new ways. Here we explain some activities to improve memory.
Improving memory: 10 activities
Memory helps you to be more intelligent and witty, and not only that, it is also useful for your work performance and social relationships. It is usually assumed that this ability is present and many people do not bother to train it. Don’t make the same mistake and perform the following activities to improve your memory.
Improve Your Attention
Memory is closely related to attention. We cannot remember something we have not paid attention to. So we improve our memory by increasing our ability to pay attention.
Improving memory. But how?: Concentrate on everything you do. When you talk to a friend, give him your full attention. Even paraphrase what he says sometimes. That way you will better remember what you are talking about and you will also show understanding. It is also proven that mindfulness meditation improves our attention. Ten minutes of meditation a day can modify your nerve connections and make your mind more focused and focused on the things around you. This improves your memory, attention, focus and decision-making.
Use Memory Techniques or Mnemonics
Various studies claim that “auto-imagination” is very useful for promoting learning and memory.
Improving memory. But how?: Repeat the information, form groups, connect them with things you know and use mnemonic devices. Use rhythms or songs to pick up the information (like the tables to multiply), use acronyms or acrostic. In the following video you will see mnemonics explained in more detail.
Do Brain Jogging Games to Improve Your Memory
Numerous published studies prove the benefits of training the brain for 15 minutes (2-3 times per week) with CogniFit. The different groups of people who trained their brains with this brain stimulation program improved their performance in memory tasks and 20 other cognitive skills. This program for brain jogging games enables us to strengthen brain functions, increase our mental vitality and stimulate the regeneration and reconnection of neurons.
Try to Actively Remember Things
Memory is strengthened when you remember facts, events, experiences … when you remember everyday things, like what you ate, names of characters in books you read … you train four parts of your brain: memory, memory, reasoning and analysis.
Thinking about many things also helps you to draw more knowledge from past experiences and to gain a more mature and rational view of the past. These skills can also be applied to prevention, so that you can be more alert and pay more attention to what is happening around you.
To improve your memory. But how?: Remember every day what you did the day before and try to recall where you went and what you did during the last holidays.
You can also try to do the following little exercise every day. Take a pencil and a piece of paper and leave the room you are in. When you are outside, write down all the things you remember from the room, you will see that this is not as easy as you thought. Don’t cheat and avoid looking at the room while you write down the items. After you have written down everything you remember, return to the room and look at the things you have forgotten. If you do this exercise daily, you will notice how you are improving. You can do the same thing with the clothes worn by the people you saw during the day, with the facial features of those people, etc.
Sleeping Well Improves the Memory
In sleep we consolidate what we have learned. Adequate sleep hygiene enables us to keep our memory in optimal condition. According to one study, lack of sleep has negative effects on our memory.
Improving memory. But how?: Try to maintain good sleeping habits. Between 7 and 8 hours of sleep per day is optimal for optimal performance. Sleep in a dark place without noise (you can use earplugs if you cannot avoid the noise). Switch off all electrical appliances and avoid using them just before going to sleep (the light from their screens can affect our sleep). Do not drink coffee or other caffeinated drinks in the evening. Try to drink the last coffee after lunch, otherwise you might have problems falling asleep. A routine is important, try to go to sleep and get up at the same time every day.
Do Sports to Improve Your Memory
Sport is attributed more and more benefits for the brain. According to Kirk I. Ericson of the University of Pittsburgh in collaboration with a group of scientists at various North American universities, aerobic physical activity enlarges the anterior hippocampus and this leads to improvements in spatial memory. He concludes that it is a good way to reverse the loss of volume in this brain structure, which is fundamental to memory, due to age.
Physical activity supplies the brain with oxygen and reduces the risk of diseases such as diabetes and cardiovascular disease leading to memory loss. It also reduces stress hormones. Sport also plays an important role in neuronal plasticity by stimulating the creation of new neural connections.
Improving memory. But how?: Any form of aerobic exercise that you like will help you improve your memory. The important thing is that you enjoy them to maintain the habit.
A healthy diet is essential to keep our organism in perfect condition. For our brain to function properly, it is important not to have a lack of nutrients. Because what we eat affects our brain.
Improve memory. But how?: Base your diet on fruits, vegetables and legumes. Cereals, bread and pasta should be whole grain. Limit the consumption of highly processed foods, sugar and salt. Chocolate is associated with memory enhancement. Remember that you should eat it as pure as possible (85% cocoa).
Keep Your Mind Active
The memory is like a muscle, if you train it, it gets stronger, if not, it atrophies. In time, once we have completed our academic training, we become comfortable We already know how to solve most problems with relatively little effort. And each time we use our mind less and stimulate it less than it deserves.
Improve our memory. But how?: Any activity that presents a challenge is effective in maintaining our active memory. Flee from activities in which you are already good. Learn and develop new skills. Learn to play an instrument or play a difficult song. Think of anything you have always wanted to learn, speak a language, play chess, hidden object games.
Get Out of the House and Meet Your Friends
Numerous studies have proven that being in contact with friends and having a rich social life is associated with a better memory.
Improving memory. But how?: Dedicate time to your loved ones. Enjoy your free time with your friends. Maintain a good support network and stay away from toxic people who make you feel bad. Integrate more, become a volunteer and register with groups.
Relieve Yourself of Stress
Stress is one of the brain’s greatest enemies. Over time, chronic stress destroys neurons and damages the brain centres of memory.
Improving memory. But how? Do relaxation techniques and meditation. These activities have proven to be very effective in reducing stress and nervousness. Set realistic expectations (and learn to say no). Take breaks during the day, express your feelings instead of hiding or suppressing them. Find a balance between work and free time. Concentrate on one task at a time, as multitasking can increase our stress.
Now you already know numerous tricks and strategies to improve your memory and observational skills, now it is your task to put them into practice. Keeping your brain young and fit is in your hands!