Improve Your Natural Memory

1st: BRAIN HEALTH, Improve Your Natural Memory

brain health

The brain responds to the environment you provide. If you eat poorly, don’t exercise, and miss out on restful sleep, your brain can’t operate at its best. And your memory will suffer.

To improve the health of your brain, follow the steps below. Make changes in your lifestyle so these become habits:

  1. Brain Foods. Eat antioxidant-rich foods like blueberries and asparagus, lean protein such as fish, healthy fats including eggs and nuts, and high-fiber foods like fruits and vegetables. And drink lots of water! It’s a winning combination for the brain.
  2. Brain Games. Play brain games for at least 10 minutes every day. Depending on which games you play, this strengthens brain skills including memory, concentration, problem solving, thinking speed, and mental flexibility.
  3. Cardio Exercise. Perform intense cardiovascular exercise several days per week. This stimulates neurogenesis (brain cell growth) in memory areas of the brain including the hippocampus.

    If you sit hours a day at a computer, consider investing in a treadmill desk. It’s not intense cardio, but according to research you’ll enjoy a boost to memory, attention, and even longevity.

  4. Healthy Diet. What you eat affects your brain power. Too much fast food, soda, and other empty or harmful calories is guaranteed to slow your brain and hurt your memory.
  5. Meditation. Benefits of mindfulness meditation include stress relief as well as better concentration, working memory, self control, and long-term memory.
  6. Memory Loss. Correct any bad habits or medical conditions that might be causing loss of memory. Take steps to protect your brain against Alzheimer’s disease and other age-related forms of dementia.
  7. Restful Sleep. Get sufficient restful sleep to consolidate memories and provide mental energy. Modify your sleep schedule as appropriate, and use sleep aids if needed.
  8. Stress Relief. A high level of stress impairs learning, memory, and judgement. Manage your stress, first by understanding how stress affects your brain and your health. Then take steps to relieve the stress in your life.
  9. Vitamins & Supplements. Take memory-boosting vitamins and supplements as needed to provide your brain with extra nutrients that may be missing from your diet.

2nd: MEMORY SKILLS, Use Memory Techniques

memory skills

A healthy brain is like a powerful, well-tuned engine. But driver training is required to operate the car with ultimate skill and precision.

Memory skills are techniques you can use to boost your memory performance to a level you never thought possible. The following are skills you can learn and use for a more powerful memory:

  1. Journal Writing. The habit of keeping a journal can help strengthen your memory of the events in your life, also known as episodic memory.
  2. Memory Systems. For memorization, use the Memory Systems such as the Peg, Journey, Memory Palace, Name-Face, and Phonetic Number methods. These systems involve using the visualization memory technique.
  3. Mental Exercises. Weave memory exercises into your daily routine to strengthen your memory.
  4. Mental Snapshots To improve your episodic memory of events, take a mental snapshot of important scenes and special moments.
  5. Mnemonic Tricks. Use mnemonic devices such as Rhymes and Acronyms as extra memory techniques when convenient.
  6. Speed Reading. Increase your average reading speed, to improve your comprehension and memory of the material.
  7. Study Skills. Use study skills during study sessions to retain more of the material. Examples include Whole/Part Learning, Reducing Interference, and Recitation. (Especially reciting out loud to another person.)

Continually improve your brain health and memory skills listed above, and your memory should grow stronger and stronger over time.

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