Some ways to improve memory are to use techniques that facilitate access to memory and increase the number of connections made by the brain, such as always learning something new, playing memory games, practicing physical exercise and sleeping well, for example, which help to facilitate learning and increase performance in studies and work.
Lack of memory or difficulty memorizing information can arise due to stress, anxiety, lack of vitamin B12, or lack of sleep, for example, and affects young people or adults, but can also occur due to neurological changes, such as Alzheimer’s, mainly in the elderly. See other causes of lack of memory.
Techniques to improve memory can help stimulate and keep the brain active. However, it is recommended to consult a neurologist to assess the cause of the lack of memory, especially when it is frequent or accompanied by other symptoms, such as mood swings, forgetting words or difficulty with daily activities, for example.
The main ways to help improve memory are:
1. Always learn something new
Always seeking to learn something new is to stimulate the brain to make new connections between neurons and learn new ways of thinking and reasoning. The ideal is to engage in an activity that you have not mastered, to get out of your comfort zone and bring new stimuli to your mind.
Starting a long process such as learning to play an instrument or speak a new language is a good way to stimulate the brain, as it is possible to start at easier levels and progress as the brain develops new skills.
2. Play memory games
Playing memory games, such as crosswords or Sudoku, for example, is a great way to keep your brain active and improve memory and concentration. Check out the main memory exercises.
Some studies (1,2) showed that 15 minutes of memory games a day, for 5 days a week, helped improve short-term memory, concentration and problem-solving skills. Additionally, memory games have helped reduce the risk of dementia in adults.
3. Take notes
Taking notes while in a class, meeting or lecture increases our memory capacity by helping to fix the information in the mind.
When listening to something, automatically writing and rereading while writing increases the number of times the brain receives that information, facilitating learning and retention.
4. Remember
Remembering is one of the most important tools for stimulating memory, as it activates the ability to teach yourself something new and to always be in contact with new information.
Therefore, when reading or studying something you want to remember, you should close your notebook or take your eyes off the information, and memorize what you just read or heard. After a few hours, you should repeat the process and do it several times throughout the days, as you will soon notice that it becomes increasingly easier to access the information in your mind.
5. Reread information frequently
To learn something new more easily, it is necessary to reread the information frequently or train again, in the case of physical or manual skills, such as learning to play an instrument, drawing or painting.
This happens because studying a new topic just the day before the test or accessing information just once causes the brain to quickly interpret the information as irrelevant, quickly discarding it from long-term memory.
This discourages memory and reduces learning capacity, as everything new quickly enters and leaves the brain.
6. Do physical exercise
Exercising frequently, especially aerobic activities such as walking, swimming or running, increases brain oxygenation and prevents diseases that affect the health of the nervous system, such as diabetes and high blood pressure.
Furthermore, physical exercise reduces stress and increases the production of growth factors that stimulate the production of new connections between neurons, making access to memory faster and easier.
Physical exercise also helps maintain an adequate weight, as obesity or being overweight can cause insulin resistance and inflammation in the body, which can impair memory.
7. Sleep well
Most adults need at least 7 to 9 hours of sleep to rest adequately and recover all nervous system functions. Sleeping too little causes a decrease in memory, creativity, critical capacity and the ability to solve problems.
It is during the deepest stages of sleep that toxic substances are eliminated from the brain and long-term memory is fixed and consolidated, which means that short naps or frequently interrupted sleep are detrimental to having a good memory. See what happens to the body when we don’t sleep well.
8. Have an active social life
Improving memory is not just about stimulating the mind with difficult activities, as relaxing and having an active social life reduces stress, stimulates learning and increases reasoning and argumentation skills.
Therefore, it is important to frequently see friends, family or have long conversations on the phone to keep your social life active. Furthermore, having a pet also helps to activate the brain.
9. Avoid consuming simple carbohydrates
Consuming simple carbohydrates, in large quantities or frequently, such as rice, cookies or cakes, for example, leads to a rapid spike in blood glucose, which can impair memory.
Furthermore, some studies (3,4) showed that a diet rich in simple carbohydrates can increase the risk of developing dementia and reducing cognitive ability.
Therefore, you should avoid consuming excess or frequent simple carbohydrates, giving preference to complex carbohydrates, which are richer in nutrients, such as brown rice, seeds, oats, nuts and vegetables, for example.
10. Increase your omega-3 consumption
Omega 3 is a type of good fat that is essential for the functions of neurons, as 60% of the brain is made up of fat, especially omega-3.
Therefore, increasing the consumption of foods rich in omega-3, such as fish, linseed or chia seeds, helps in the processing of information in the brain and contributes to the proper functioning of neurons, improving memory and reasoning, thus increasing learning capacity. Check out the complete list of foods rich in omega-3.
11. Consume foods that are good for the brain
Some foods, such as pumpkin seeds, tomatoes, broccoli or oranges, for example, are rich in minerals and vitamins with anti-inflammatory and antioxidant effects, which help reduce damage caused by free radicals to neurons and improve memory.
Furthermore, daily or frequent consumption of these foods can help prevent the development of diseases such as depression, dementia, Alzheimer’s or Parkinson’s, for example. See the complete list of foods good for the brain.
Assess your memory
Take the test and see how your memory and ability to concentrate are. This test consists of an image that must be observed for 60 seconds and then you must answer 12 questions in relation to this image. Try it:
Vitamin to improve memory
A good vitamin to improve memory is the strawberry and walnut vitamin, because this vitamin contains milk that has tryptophan, an amino acid that improves brain performance and also helps to have a more restful sleep, which is essential for storing information. In addition, it contains nuts that are rich in omega 3 and vitamin E, which, as an antioxidant, reduces the aging of brain cells, preventing forgetfulness.
Ingredients
- 2 glasses of milk;
- 1 cup of strawberries;
- 5 crushed walnuts.
Preparation mode
Blend the milk and strawberries in a blender and add the walnuts at the end.
Tomato juice is another good home remedy for memory because it contains fisetin, which is a substance that improves brain function and reduces forgetfulness.
To learn more about foods that help improve memory, watch this video:
