9 Proven Exercises To Improve Memory That Actually Work
A powerful database or otherwise memory is essential and has countless advantages. From passing an exam at school to not forgetting less important events in life. And not only that, memory shapes us, what we are. Today, let’s dive into the details of memory, whether memory exercises really work, and what you can do to strengthen your memory on a daily basis with simple exercises to improve memory.
Do exercises to improve memory really work?
As we know, memory is the process of absorbing and processing everyday information in the brain. Because not all information is equally important to get a place in our brain. We distinguish between short-term and long-term memory. Short-term memory is crucial for simple tasks. Like where you put your phone before you went to the bathroom. Since you don’t need to store this information long-term, the brain soon rejects it. The exact opposite is long-term memory, where we have to use the information we learn at school or at work on a daily basis.
Researchers state that memory is like a muscle, with regular mental exercise and a healthy lifestyle we can improve memory. But this requires consistency, paying attention to memory-enhancing exercises and making healthy lifestyle decisions every day.
In 2019, they conducted a survey that included almost 200,000 adults aged around 60. The result was that people with a healthy lifestyle have a lower probability of developing dementia within eight years, even if they are genetically at risk.
What about mental activity? Doctors today often advise the elderly population to engage in mentally stimulating activities to reduce the risk of dementia. A lot of research has been done on this topic. dr. Frederick W. Unverzagt, a professor of psychiatry at the Indiana University School of Medicine, said that study participants underwent a program of mental exercise (cognitive training) and that the benefits did not show until 10 years later. Participants who received cognitive training developed dementia later than those who did not receive cognitive training, the researchers said.
Try these exercises to improve memory
Meditation
There is a growing body of scientific research on the benefits of meditation. Studies show that meditation has a positive effect on many cognitive functions, such as concentration, memory, and learning. According to the National Center for Complementary and Integrative Health, meditation also benefits the brain by slowing brain aging and increasing the ability to process information.
Yet another study suggests that people with mild Alzheimer’s disease who did 30 minutes of guided meditation daily for 6 months showed later degeneration in key brain regions than people who did not. So devote at least 5-10 minutes to meditation every day, not only will you improve your memory, but you will soon discover other positive effects.
Physical activity
Regular physical activity not only improves the circulation and efficiency of the body, but also the brain. A scientific study published in the journal Preventive Medicine in 2020 found that cognitive decline is twice as high in people who are inactive compared to more active people. Regular activity also stimulates brain cell growth and neurotransmitter production, which improves memory.
So try to incorporate some physical activity into your day, it could be dancing, walking, using the stairs, doing some squats while watching TV, fitness, and the like.
Sleep
Sleep is one of the most important factors because it is during sleep that the process of memory consolidation takes place. A short nap during the day is not excluded. According to one of the studies, research participants were given illustrated cards that they had to memorize. After memorizing, they had a 40-minute break during which one group of participants took a nap while the other stayed awake. In the end, the group that took a nap during this break performed better.
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So make sure you get enough sleep. If you find time during the day to rest, without a bad conscience.
Exercise your brain
An active brain encourages the development of new neural pathways that help improve memory. You can do this in a fun way when for example:
- Solving puzzles,
- There are mind games that you can download on your phone,
- Soduku is great for logic,
- Crossword puzzles,
- Set a math problem,
- Learn to play an instrument,
- Try eating a meal with the other hand,
- Play board games…
Practice concentration
Full concentration is required to learn the exam material effectively. To transfer knowledge from short-term memory to long-term memory, you must fully concentrate on the information. Instead of letting your mind wander elsewhere. This is just an example, so if you want to store a certain moment deep in your memory, practice presence. Do not be tempted by distractions such as television, music, or telephone.
13 Simple Exercises For Focus And Concentration Training
Use mnemonics
They are exercises to improve memory and make it easier to remember information, words, numbers, and the rest. Here are some of the most common mnemonics:
Location method:
In this technique, you remember information by associating it with specific places or points in imaginary space. When you need certain information, remember the place where you “saved” it.
Association Method:
Uses links between the information you want to remember and another word or image that you already know well. These links help recall information.
Acronym Method:
In this technique, you create an acronym or abbreviation from words or phrases you want to remember. Each letter in the acronym represents one of the words or concepts you want to remember.
Rhyme and Song Method:
Sing or create a rhyme that contains the information you want to remember. Rhymes and songs can be easier to remember than dry information.
Numbering Method:
This technique involves converting information into numerical forms. For example, instead of memorizing a list of words, convert them into numbers that have special meaning to them.
Story Method:
Combine information into a story. A story helps you connect different elements and remember them better.
Color and Visualization Method:
Use color and visualization to highlight and highlight information. Colors and pictures can help you remember better.
Multi-sensory method:
Use multiple senses to learn and remember information. For example, try to see, hear and write information at the same time.
Coping with stress
Stress is known to negatively affect your memory, even though it doesn’t damage your brain. And since we often can’t avoid stress, create your own methods to ease the transition from turbulent days.
Effect on short-term memory: When you find yourself in an anxious moment or stressful situation, it can cause short-term memory loss and confusion. This often manifests itself as difficulties in managing everyday tasks, such as finding keys, and glasses, and forgetting names.
Disorders in retrieving memory traces: Stress can cause problems in retrieving memory traces from long-term memory. This means that memories that were stored before a stressful situation can occasionally become “locked” and become more difficult to access.
Effect on long-term memory: Chronic stress can negatively affect long-term memory. Research has shown that constant stress can cause structural changes in the brain and reduce the ability to form new memory traces.
Maintenance of stressful memories: On the other hand, stress often contributes to better retention of memories of the stressful events themselves. This may explain why people often remember stressful situations and experiences well. As a result, they create fears.
Consequences of long-term stress: Chronic stress that lasts for a long time can cause serious effects on the brain and memory. This includes an increased risk of developing mental illnesses such as depression, which can further affect memory.
How To Develop Resistance To Stress And Maintain Your Health
Learn a new language
Learning a new language is good for memory for several reasons:
- Cognitive stimulation: Learning a new language requires your brain to work harder. Learning new grammar, vocabulary and language structure means you activate different brain regions, which strengthens brain functions, including memory.
- Repetition and consolidation: While learning a new language, you regularly encounter repetition of words, phrases and structures. This repetition is key to consolidating memory traces, leading to better long-term memory.
- Multilingual memory: People who speak more than one language often have a better memory. This is due to the constant switching between languages, which strengthens the brain’s connections and enables better recall of information in all languages.
- Learning memory strategies: While learning a new language, learn different strategies to better remember words, phrases and contexts. These techniques can also be used in learning other types of material and information.
- Memory challenge: Learning a new language is a challenge that stimulates the brain and keeps it active. This challenge contributes to memory retention and improvement.
- Culture and experience: Learning a new language usually involves exploring the culture associated with the language. Learning about new cultures and experiences can help you better connect and remember information.
- Lifelong learning: Learning a new language promotes lifelong learning, which means you are actively training your memory throughout your life.
Studies have shown that children who grow up multilingual have better cognitive abilities, including better memory. This suggests that learning multiple languages in early childhood may be particularly beneficial for brain development. All of these benefits of learning a new language contribute to improved memory and cognitive abilities, making learning a new language one of the great ways to maintain and improve brain function throughout life.
Food
Food also has benefits for our brain, especially a diet with a higher content of vitamins C, A, E and D, minerals, fiber and omega-3 unsaturated fatty acids is recommended. Which you can find in:
- Fish
- Dark vegetables
- Spinach
- Onions
- Berries
Doing these memory-enhancing exercises is not only an investment in our cognitive health, but also the key to better productivity, confidence and quality of life. Remember that the brain, like muscles, gets stronger with regular exercise and education. So choose to take care of your memory throughout your life and strive to maintain a lively mind capable of handling challenges and achieving success, regardless of age.
Which memory-boosting exercise will you try today?
