Simple Tips to Increasing Memory Retention…Assuming You Can Remember Them
Memory is the continued process of information retention over time. Our memory is complicated and involves multiple parts of the brain working together, which is why, according to scientists, the more a person participates in a particular activity, the stronger the synapses and associated memories tied to the activity become.
Memories are formed as a result of connections between neurons in the brain, also known as synapses. New connections are formed each time a new activity is learned. Synapses allow communication between neurons and make it possible to create and recall a memory – throughout our lifetime we will continually lose and re-grow synapses. When we learn something new, we form connections between neurons in the brain, those synapses get stronger or weaker based on how often we’re exposed to the information, action, or event. Think of it like a muscle – the more the muscle is used and the more its threshold is pushed, the stronger it becomes. Similarly, the more we learn about or do something, the stronger the connection between neurons and, thus, the stronger the memory and the easier the recall.
Certain long-term memories, like walking, talking, eating, or tying your shoes are what’s called procedural memory. These are memories that start to form early in life and become so ingrained in you that they are almost automatic – once this action is learned, you don’t need to consciously remind yourself of how the process works, your procedural memory takes over and you perform the skill without thinking about it. With activities that we learn later in life, like riding a bike or driving a car, you can practice them enough that they become engrained as well, where, even after long periods of time without completing the action, you can usually pick right up where you left off. Procedural memory is a type of implicit memory – memories that form without effort. Lyrics to a song getting stuck in your head is an example of recall with an implicit memory.
Declarative memories are things that you may remember well initially but require a conscious effort to recall. These are known as explicit memories and can include remembering information for a test, remembering an upcoming appointment, or remembering the route to get to a friend’s house.
The decline in our ability to remember information and recall can occur from a myriad of causes – aging, for instance, is one reason our memory declines and it’s usually due to the hippocampus, an area of the brain involved in the formation and recall of memories, begins to deteriorate with age. Other things that can impact our ability to remember are medical conditions, emotional problems, cognitive impairment, and medication side effects, just to name a few.
So how do we improve our memory? Here are a few simple, natural, and practical ways to improve your memory:
Get enough sleep. Sleep is necessary to consolidate memory – this is when information is moved from short-term memory to long-term memory.
Physical activity. Getting regular physical activity, some neurologists suggest, can help you maintain healthy memory throughout life. Working out in the morning is believed to help jumpstart your brain and boost your ability to remember as certain chemicals are released during exercise. Taking movement breaks throughout the day can also have the same effect.
Brain-training activities. Mental exercises can help keep your mind sharp and strengthen cognitive skills. Find ones that are enjoyable and easy to implement in your life like crossword puzzles, sudoku, do the math in your head rather than use a calculator, learn a foreign language (you can even use an app like Duolingo), or play trivia with your friends!
Eat a healthy diet. Foods that are good for your brain include fruits, vegetables, fatty fish, nuts, and eggs.
Create meaning. If you’re trying to memorize something, relate it to something meaningful rather than trying to repeat it over and over. Ever notice how it’s easy to remember the address to your new apartment, but not a friend’s? This is because your address has significant meaning to you.
Use a larger computer display. Some studies have suggested that when taking in information digitally, using a larger screen can help improve memory and recall of what you’re learning. So next time you’re reading an important article for work or school, try using your laptop or tablet instead of your cell phone.
