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Memory: How to Sharpen It

Memory is the mental faculty or ability to retain and revive facts, events, impressions, etc. Alternatively, it can be defined as the mental ability to remember or recognize past experiences. It is necessary in our daily life. We would not be able to function in the present without relying on our memory.

Human memory consists of three parts:

1. Encoding – Encoding is the first step in creating a new memory. It enables information to be converted into a structure that is stored in the brain. It is a process that begins with perception through the senses. Memory creation starts with attention. A memorable event causes neurons in the brain to fire more often, making the experience more intense and increasing the likelihood that the event will be encoded as a memory. Emotions increase attention.

2. Data Retention and Retention – Storage and retention is a more or less passive process of storing information in the brain, be it sensory memory, short-term memory, or the more permanent long-term memory. The more information is repeated or used, the more likely it is to be retained in long-term memory.

3. to remember – Memory retrieval refers to the subsequent reuse of past events or information previously encoded and stored in the brain. In common parlance, it is known as remembering.

However, memory is malleable and tends to deteriorate with age. So one can stay sharp by learning about the science of memorization.

The human brain has an incredible ability to modify itself when it comes to learning and memory. The brain’s natural power of neuroplasticity allows us to learn and improve our memory at any age.

Ways to sharpen your memory –

Here are some important ways to sharpen your memory:

Exercise your brain – Memory, like muscle power, requires “use it or lose it.” The more he exercises his brain, the better he can process and remember information. In order to strengthen the brain, one must continue learning and developing new skills. The activity must be something unknown and outside of our comfort zone. The activity must be challenging. More suitable is an activity that allows us to start at an easy level and progress as our skills develop, forcing us to continue stretching our abilities. However, we should choose hobbies that are challenging, yet enjoyable and satisfying.

Do physical exercises regularly – Exercise reduces stress hormones. Perhaps exercise plays an important role in neuroplasticity by increasing growth factors and stimulating new neuronal connections. Aerobic exercise is especially good for the brain, so we should choose an activity that keeps the blood pumping. All in all, any physical exercise that is good for our heart is good for our brain. A year of regular aerobic training can increase the size of an adult’s hippocampus by 2 percent, says a University of Illinois at Urbana-Champaign study. Researchers have also found that regular strength training can improve short- and long-term memory performance and concentration. Physical activities that require complex motor movements are especially beneficial for building the brain.

Go to the river – Researchers have found that caffeine inhibits inflammation in the brain, specifically adenosine receptors, which can start a chain reaction that initiates cognitive decline in the mind. The amount of caffeine we drink depends on the strength of the coffee and the size of the cup. One should not exceed the limit of drinking three standard-sized cups of water per day to get the benefit. On the contrary, consuming more coffee than this can have a negative effect on mental health.

Develop healthy sleeping habits – More than 95% of adults need 7.5-9 hours of sleep each night to avoid a sleep disorder. Even saving a few hours makes a difference! Memory, creativity, problem solving and critical thinking skills are all at risk. Research shows that sleep is necessary for memory consolidation, which is a key memory-enhancing activity in the deepest stages of sleep.

make friends – Humans are very social. We are not meant to survive, much less thrive, in isolation. Relationships stimulate our brains. In fact, interacting with others can be the best brain exercise. Research shows that meaningful friendships are vital not only for emotional health, but also for brain health. Researchers have also found that people with the most active social lives have the slowest memory decline.

Keep stress under control – Stress is one of the brain’s worst enemies. Over time, chronic stress destroys brain cells and damages the hippocampus, the area of ​​the brain involved in forming new memories and recalling old ones. Studies have also linked stress to memory loss.

Eat brain-boosting food – A diet based on fruits, vegetables, whole grains, healthy fats (such as olive oil, nuts, fish) and lean protein offers many health benefits. Such a diet can also improve memory. It’s important for brain health that it’s not just about what we eat, but also what we don’t eat.

Improve skills to remember – We can take practical steps to support learning and memory in the following ways:

• Paying attention,

• Engage as many senses as possible,

• Combining information with what we already know,

• Focusing on understanding basic ideas about more complex material,

• Practicing the information we have already learned,

• Using memory devices to facilitate remembering.

The bottom line is that human memory tends to decline with age, but on the contrary, it is malleable thanks to the brain’s remarkable power of neuroplasticity. We can sharpen our memory by taking appropriate measures that are within everyone’s reach, but they must be practiced regularly and effectively.

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