Memory power basically is controlled by one the vital organs of the system which is the brain. It remains the essential element of human physiological activities. Hence, it’s importance and its necessities can never be overemphasized. Therefore, in this piece of work, we will be discussing how to increase memory power naturally. Which will be addressed by using ten incredible tips.
Nicola Down talks about age-related memory decline, brain fog and the science behind it. Keep scrolling for 10 practical ways to help slow memory loss and keep your brain sharp.
There was once a time when the mere act of agreeing to do something was enough to log it into my memory. Now, I rely on Alexa (even then, I’m not making a promise) and I have lost count of the number of times I’ve turned bottles of white wine into Slush Puppies when I’ve left them in the freezer to chill and forgotten about them.
I’m not alone in noticing fuzzier thinking either. Friends talk about going blank when trying to remember their card PIN. Or even forgetting where they’ve parked the car.
But while these brain fogs and mild memory lapses are common as we get older (particularly during the perimenopause and menopausal years), they are not inevitable.
Here are things to know about the brain
What happens to our brains as we age is complex and varies from person to person. However, broadly speaking, brain function can be split into two. There’s the mechanics (responsible for things like information processing and memory) that can gradually slow with age.
Then there are the brain’s pragmatic functions (drawing upon accumulated knowledge and experience to make decisions), which actually improve with age.
This new wisdom we’re clocking up with every birthday is one of the reasons why Dr. Daniel Levitin, a leading neuroscientist and author of The Changing Mind, believes it’s possible to hold mental deterioration in check. While memory, reasoning and speed can slightly slow with age, our mental vitality need not.
It’s unlikely to be our minds tripping us up but our increasingly hectic lives, a culture of multitasking and a plugged-in society. “Busy is good for the brain, but overwhelmed is not,” Dr. Levitin warned.
Meanwhile, when you are at a high level of demand and are stretched thin, you may have a feeling of being less mentally sharp. Nevertheless, chances are you’re not losing your keys because of your memory, but because you weren’t paying attention to where you put them.
The problem is that people are increasingly doing one thing while thinking of (or being distracted by) another. “With age, the prefrontal cortex changes in ways that make us more distractible. As well as distractibility being the enemy of memory encoding,” according to Dr Levitin.
Although, short-term memory depends on you actively paying attention to something. However, if you start thinking about something else, even momentarily, or are distracted by your phone pinging, this can disrupt your short-term memory. Our ability to automatically restore this memory declines slightly every decade after the age of 30.
The answer to these questions:
Here are 10 ways to slow memory decline and clear brain fog
1. MONOTASKING RATHER THAN MULTITASKING
Monotasking rather than multitasking and being more mindful of the distractions posed by smartphones and another tech. Dr Levitin s.uggests practising hygiene: only checking emails a few times a day at times you decide and switching off other tech alerts, so you stay engaged with the task at hand.
According to Dr. Levitin, “Many of us need to step back and think, ‘What can I do about distractions?’ rather than, ‘What can I do about memory?”
2. TRY ACTIVE LISTENING
Tune in to get more involved in what we need to remember because, according to Dr Levitin, passively listening is a sure-fire way to forget something. “We tend to remember best the things that we pay the most attention to,” he says.
“Actively using information, generating and regenerating it, engages more areas of the brain than merely listening.
For example, if you forget names, saying, ‘Nice to meet you, Tom. Have you read any good books lately, Tom?’ could boost your recall by 50% with very little effort.
3. WRITE IT DOWN
Writing things down and making lists are also useful. Meanwhile, there’s a growing body of research to suggest that drawing what you need to remember forces your brain into a deeper kind of processing, too.
Therefore, the importance of jotting information down can never be overemphasized. Experts suggests its necessity because of how helpful it is to memory improvement.
4. RESET YOUR INTERNAL CLOCK
Looking after your chronobiology, the set of internal clocks that regulate various cycles of attention. As well as energy, restoration and repair that our brains and bodies go through is also key.
Whenever these are not functioning properly, neurons degenerate, cell metabolism is compromised. Hence, the body’s normal system of cellular repair is disrupted,” Dr. Levitin postulated.
The cornerstones of good chronobiology are diet, sleep and staying physically active. Therefore, with respect to how to increase memory power naturally, internal clock plays a lot of roles
5. ENGAGE IN ACTIVE EXERCISES
Regular exercise improves blood flow to the brain. This in turn keeps nerve cells healthy and supplied with oxygen. However, while walking or running on a treadmill is good, taking a walk outside, particularly one in nature, is better.
Walking on an unpaved trail outdoors requires you to make hundreds of micro-adjustments to foot pressure, angle and pace. Also to adapt to new things, and this can make an enormous difference in fending off cognitive decline, Dr. Levitin suggests.
Therefore, whenever the topic how to increase memory power naturally is being discussed, the impact of active exercise goes a long way. Hence, active exercise according to research remains one of the best ways to improve your memory power.
6. GET ACTIVE BEFORE LEARNING
A top tip to help with this? Before you’re about to learn something new, do something active. Even if it’s going for a brisk walk or an energising yoga class
When you get your heart rate up just before a mental task, you prime the brain with increased blood flow, which creates an enriched setting for mental activity. This helps the neurons that are responsible for mental activity to be alert and active.
7. A GOOD DIET
A balanced, nutrient-rich diet is also vital for brain health. Meanwhile, there’s growing evidence that suggests the gut microbiome may also play a role. We already know that serotonin is important for mood, memory and anxiety.
More so, it turns out that 90% of the serotonin in the body resides in the gut, Dr. Levitin investigated. “Kefir, yogurt and other fermented milk products containing probiotics could have a positive effect on mood and the brain’s emotional centers”.
Hence, good nutrition is one of the best way to achieve an increase in memory power. It is very advisable for people more especially the aging population to always integrate healthy diets as part of their daily habits.
8. GOOD SLEEPING HABITS
Do not underestimate the power of a good night’s sleep either. “It’s only recently that we’ve begun to fully appreciate the enormous amount of cognitive processing that happens when we’re asleep,” Dr. Levitin opined.
Moreover, consolidation of memories takes place, alongside problem-solving and emotional processing. Cultivate the habit of going to bed at the same time every night as much as possible.
Also learn how to wake up at the same time every morning, even on weekends. Even a slight change to your schedule can affect memory and alertness for days, Dr. Levitin continues.
There’s a wave of research that suggests meditation can also help lift the brain fog. “It involves maintaining attention to your immediate experience at the moment, and away from distractions and mind wandering, and this can make your brain more efficient,” Dr. Levitin says.
“In research, long-term meditators show structural changes in the brain, but even brief meditation reduces fatigue and anxiety, and increases processing and working memory. In many cases, these benefits last even after meditation practice has stopped.”
Therefore, on daily basis, endeavor to take a few minutes to bring yourself back to the present, focus on your breathing and relax. Your mind will work better for if you cultivate this daily habit.
10. SOCIAL CONNECTIVITY
Making time for relationships, such as your partner, friends, family. As well as to extend your social circle with people both younger and older than you remains important.
Recent Studies found that a bigger predictor than cholesterol level at age 50 for health at age 80 is the quality of your relationships. With those having people who they can count on in their time of need retaining sharper memories for longer.
Social interactions, like being around others activates nearly every part of our brains and uses relatively advanced cognitive operations.
So spend more time with others and you might find you’re less likely to forget their birthdays (and the bottle of wine you put in the freezer to help celebrate them).
In conclusion, today we deliberated thoroughly how to increase memory power naturally. On the process, about 10 factors or tips were religiously identified and extensively discussed. Hence, Evidence-based studies confirmed the roles of each mentioned tip in improvement of memory power naturally.
Many thanks for your time please. We will be looking forward to seeing you again.