Effectively our boost memory retention

Our memories are what shape our personality and give us a sense of identity and belonging. Our memories influence and govern almost every area of our lives to a large extent, and it’s also something that we can’t help but take for granted. A good memory depends on the health of your brain.

No matter what your age, having a strong memory is beneficial in many ways. There are some things you can do to boost your memory retention and mental functioning. Read on for some simple ways to keep your memory in good shape.

Get enough exercise and sleep

You are able to remember better when your brain receives adequate nourishment and exercise. When you exercise, the beneficial effects of the workout aren’t just limited to your body in the physical sense, but also help with brain function. The oxygen supply to the brain increases and this reduces your risk of conditions that trigger memory loss. Exercise also helps to improve the effects of the brain chemicals and protects the brain cells from damage. Sleep is another thing that benefits your brain considerably. When there is sleep deprivation, your brain is unable to function at the optimal level. Problem solving and creative thinking skills are compromised and this can affect your studies and work. Studies have shown that sleep also helps in memory consolidation and the main memory-enhancing activity takes place during the stages of deepest sleep.

Make time for healthy relationships

Most people think that to improve your memory, you need to indulge in serious activities such as solving crossword puzzles. However many studies have shown that lighthearted activities like meeting friends and watching funny movies also benefits cognitive function. Since human beings are so social, engaging in relationships has a stimulating effect on the brain. Good, strong social relationships improve emotional and brain health. One study found that people who had very active social lives experienced a slower rate of memory decline. You can socialize in various ways such as volunteering at a charity, joining a hobby club, meeting up with friends more often or even chatting over the phone.

Laughter, the best medicine

Laughter involves multiple areas of the entire brain and activates those parts which are involved in learning and creativity. You can bring laughter in your life in various ways such as spending time with fun people or spending time with children.

Manage stress effectively

Stress can severely impair your brain activity. If stress is not managed effectively, it can become chronic and damage the hippocampus which is involved in the creation of new memories and retrieval of old memories. Researchers have often found that meditation is greatly beneficial for improving concentration, learning, reasoning and creative thinking. Regular meditation also improves the thickness of the cerebral cortex and boosts the connections between the brain cells. This helps to enhance mental sharpness and memory.

Eat brain-boosting foods

For good brain health, include the following foods in your diet;

Omega-3 fatty acids – Fish such as mackerel, sardines, salmon and tuna which are rich in omega-3 fatty acids are known to boost brain power. Eating fish may also protect you from Alzheimer’s disease.

Cut down on saturated fat – Intake of foods high in saturated fats can adversely affect memory and concentration. Therefore it is advisable to cut down on foods such as animal products and whole milk foods.

Consume more fresh fruits and vegetables – Fruits and vegetables are loaded with antioxidants which prevent damage to the brain cells.

Moderate your alcohol intake – Alcohol can destroy the brain cells and must be consumed only in moderate amounts. Studies show that red wine may be beneficial since it is known to boost memory and thinking.

Practice strategies for memory retention
Here are some simple methods to boost memory retention.

Chunking – This is one of the oldest techniques of boosting memory retention. Divide the items you need to memorize into small groups or chunks which you can remember easily. This method works well when trying to remember telephone numbers or even complicated spellings.

Rhyming – This is another popular technique in which the things to be memorized are remembered in the form of a rhyme.
Bridging – This method involves building a bridge between the items to be remembered. It is best suitable for remembering material which can be reduced to word pairs.

Bedtime recital – In this method, you indulge in rote learning just before sleeping at night. During sleep, your mind arranges the information in a systematic manner. Studies have shown that thinking about problems and then sleeping makes it easier to for you to come up with a solution the next day.

Stop trying for some time – Many of us practice this technique unknowingly. Sometimes we are unable to remember something at a particular time, but when we stop trying to remember, it may come to us automatically. Even when we stop trying to recollect something, the brain keeps searching for the information and makes you aware of it when it is found. Stress can sometimes serve as a blockage and when it is relieved, we may be able to remember properly.