How to increase Memory Power: Techniques to improve memory power

Increasing memory power is an important intellectual and cognitive function which improves our learning, storing and recalling capacity. An improved memory can make us shine in our academics and professional aspects. However, a great memory is not possessed by everyone, so many people find it difficult to remember the things that they have learned. It has become a common problem now, but there is no need to worry about because memory power can be improved with right strategies and techniques. In this blog, I aim to share some strategies to increase memory power:

Exercise Regularly:

Physical exercise does not only help us stay fit, but it is also an effective measure for sharpening our brain. Regular exercise increases the flow of blood to brain, which further stimulates the new brain cells and improves memory power by enhancing the functioning of the brain. Some studies made by researchers prove that exercise can improve memory and cognitive performance in both young and old adults we must perform exercises for at least 30 minutes a day 5 days a week so that we can gain its benefits.

Have Enough Sleep:

Sleep is a very important aspect for memory consolidation, which is the process of passing on new information from short term to long term memory. Not getting enough sleep can have negative impacts not only on our body but also on our memory function. It can reduce the information carrying capacity of the brain, making it difficult to remember the things that you have learned before. So it is very important to have a proper sleep of at least 7 to 8 hours per day to give your brain sufficient time to consolidate memories.

Practice Mindfulness Meditation:

Mindfulness meditation is a type of meditation in which you solely focus your attention on the present moment so that you can acknowledge and accept your thoughts, feelings and sensations without judgement. It is a mental training practice that teaches you to let go of negative thoughts and calm both your mind and body. This practice involves breathing methods, guided imagery and other practices to relax the body and mind, which further help to reduce stress. Some scientist claim that this practice helps to increase the gray matter in the brain, which is associated with memory and learning. Practicing mindfulness meditation for 3 to 5 minutes a day can help to boost your memory and improve your cognitive function.

Use Mnemonic Devices:

Some people find it difficult to remember the information which contains lists, tables, stages and names etc. Mnemonics are the memory devices that help you to remember the above types of information by associating it with something else. It include songs, poems, rhymes, outlines, images and acronyms. For example, in Chemistry you can learn periodic table by using different ways. This technique is useful for storing information in both your short and long term memory.

Divide Information into Chunks:

Now here I am not talking about Soy chunks, chunks here mean small pieces of information. Chunking refers to an approach by which we can make more efficient use of short term memory by grouping information. Our brain processes a certain amount of information at once. If you try to absorb the whole piece of information at once, then there is a greater probability of forgetting it with in no time. So instead of learning long lists of items at once, break up the information into small pieces called chunks and focus on one chunk at a time. This way, you can make it easier for your brain to process and remember the information more quickly.

Use Active Learning Techniques:

You can make your learning sessions more engaging and interesting through active learning. After reading a chapter from your textbook or notes, try to recall the whole information in your brain without looking at your notes or textbook. You can also summarize the whole chapter in your own language. Teaching and explaining the material to others can also help in retaining the information in your brain. This technique has been proved to be an effective way to improve memory power.

Stay Organised:

Modern world is full of fear, stress, anxiety and depression. It is more likely due to lack of conscientiousness (thoughtfulness). Conscientiousness is a tendency of a person to be organized, systematic, laborious and complete in all aspects. If you are fully organized you are less likely to be caught in the trap of stress and anxiety. Being organized help to reduce stress and improve our memory power. You can use a planner or reminders to keep track of all your meetings and appointments. You can also make a schedule which can help you stay focused towards your goal.

Follow a Healthy Diet Plan:

A healthy diet is very essential for your brain and memory power. Food and nutrition play a vital role in growth and development. A balanced diet contains appropriate amount of all those nutrients like carbohydrates, proteins, fats, vitamins, minerals etc. which are considered to be optimal for good physical and mental health. By limiting the use of sugar and  processed food and adding fruits, vegetables, protein, and healthy fats in your diet you can help yourself in improving your memory power.

Play Brain Games:

There are thousands of brain games available on Play Store or App store which you can simply download and start playing to improve your memory function. Games like Sudoku, Crossword puzzles and brain teasers challenge your brain and improves your critical thinking and problem-solving skills. Introducing brain games in your daily routine can be proved to be an effective way in sharpening and boosting your brain power as well as cognitive  function.

Practice Visualization:

Visualization is a very effective technique which help in storing the information in our long term memory. Visualizing means creating a picture in your mind of what you learned or read. When we visualize things in our mind, a lot of neural connections develop in our mind which activate our brain neurons and help us remember that thing.

Avoid Multitasking:

Multitasking means performing many task at the same time. In multitasking, you cannot properly focus on a single task. It is said to have negative impacts on our memory power and cognitive function. Instead of focusing on many tasks at the same time, first complete one task and then move on to the other. This way, you can keep your brain mentally fit and active.

Learn a New Language:

Learning a new language can develop new areas in our mind and stimulates our brain, which further improves are cognitive function. It also improves our communication skills, cultural awareness and open up new opportunities for personal and professional growth as well.

Conclusion:

Increasing memory power is a lifetime process. You need regular practice and patience for building your memory. This process is not a quick fix, but rather a long term commitment to a healthy lifestyle. By following these tips, you can improve your cognitive function, enhance learning abilities, memory power, stay active and mentally fit. If symptoms like memory loss or cognitive element appear, then consult to your doctor.