8 Natural Ways to Improve Your Memory and Boost Your Perfomance in your work
Memory creation and management is a complex process where the human brain collects, stores and recalls information that we need for various tasks. Yet these memories also play a more human role by helping you recognize and remember important people and special occasions.
Some cognitive conditions, such as dementia, Alzheimer’s and Parkinson’s, rob people of the brain’s memory function. Yet even without these terrible diseases, busy entrepreneurs can risk losing stored memories and the ability to form and retain new ones. Our hectic lifestyles often mean little sleep which can hurt memory function.
Here all tips are Scientific Proven ways so dont't go wrong with this tips they can be very helpful for your over all perfomance in whater work you do, which may be you are a STUDENT who gets jumbled up while reading and memorising your notes these tips are for you only .
1. Play video games and brain-training apps
This scientific recommendation may make you laugh, especially if your parents told you to stop playing so many video games when you were younger. But, a 2017 study in the journal Behavioral Brain Research concluded that a wide range of video games actually improve the functioning of various memory-associated regions in the brain. The research cited improvements in areas like semantic memory, which involves your overall ability to recall knowledge. While you don’t want to spend hours and hours every day playing video games if you’re trying to run a company, it’s a good regular pastime to exercise your brain.2. Devise mnemonics to aid in recall
Mnemonic devices do more than help you recall information. They may actually improve your brain.
In fact, a 2017 research article in Neuron magazine revealed that mnemonic training activities reshape the brain on a physical level. They do this by generating new cognitive network connections that then improve memory function. There is a wide range of mnemonic activities to choose from so you can find one or more that appeal to your personal or business interests.
3.Exercise Regularly
While mental exercise definitely helps improve your memory skills, physical exercise is also key. Research in Trends in Cognitive Sciences found that a sedentary lifestyle seemed to promote memory loss while physical activity stimulated memory retention and improvement.
Several research studies have established that regular physical exercise benefits cognitive skills including memory. The findings include improvements in brain function that come from exercise duration and intensity, leading to a more balanced hormonal function while also stimulating neurochemical changes that keep the brain sharp.
4. Reduce stress levels
Research has found that some people diagnosed with dementia actually didn’t have it at all. Rather, intense and persistent stress had impaired their memory and other cognitive skills.
Stress can impact a wide range of memory functions, including short-term memory and autobiographical memory. Cortisol, a stress hormone, can flood the brain's memory banks and diminish recall and recognition, according to recent research.
5. Eat your vegetables (and fruit)
A Harvard Medical School study concluded that men may improve their memory by eating more servings of vegetables and fruit. The extensive study included close to 28,000 men in their early 50s who answered questions every four years for two decades. The questions concerned (among other lifestyle factors) how many servings of vegetables, fruit and other types of foods they ate daily.
The participants also took tests that gauged their thinking and memory skills in the four years prior to the end of the study. By the time the study finished, the men were in their early 70s.
Lack of proper sleep has been associated with poor memory for quite some time.
Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
Research shows that if you are sleep deprived, you could be negatively impacting your memory.
For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14.
One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.
The group that slept between training and testing performed 20% better on the memory tests (17 ).
Another study found that nurses working the night shift made more mathematical errors and that 68% of them scored lower on memory tests compared to nurses working the day shift (17 ).
Health experts recommend adults get between seven and nine hours of sleep each night for optimal health (18 ).
Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.
Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.
A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared to students who never binge drank (21 ).
Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory (22 ).
While having a drink or two now and then is perfectly healthy, avoiding excessive alcohol intake is a smart way to protect your memory.
Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.
Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.
A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared to students who never binge drank (21 ).
Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory (22 ).
While having a drink or two now and then is perfectly healthy, avoiding excessive alcohol intake is a smart way to protect your memory.
Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.
Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.
A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared to students who never binge drank (21 ).
Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory (22 ).
While having a drink or two now and then is perfectly healthy, avoiding excessive alcohol intake is a smart way to protect your memory.
Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.
Crosswords, word-recall games, Tetris and even mobile apps dedicated to memory training are excellent ways to strengthen memory.
A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for eight hours over a four-week period improved performance in memory tests (23 ).
Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least five days a week, their short-term memory, working memory, concentration and problem-solving improved significantly compared to a control group (24 ).
Plus, brain-training games have been shown to help reduce the risk of dementia in older adults (25 ).
Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice and white bread may be damaging to your memory.
These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels (26 ).
Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline and reduced cognitive function (27 ).
One study of 317 healthy children found that those who consumed more processed carbs like white rice, noodles and fast food had reduced cognitive capacity, including poorer short-term and working memory (28 ).
Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently (29 ).
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