Tips for Improving Memory

Memory is our ability to process, encode, store, and ultimately retrieve information. Because memory is so important to our daily functioning, it is important to take steps to safeguard against memory degeneration.

There are 3 levels of Memory:

1) Sensory Memory - This is a very short memory type that can accommodate large amounts of information that may be visual or auditory or other information (depending on which sensory organs are involved).

2) Short Term Memory - This has a limited capacity, both in the duration of retention and amount of information put into storage. At this stage, information may be processed and passed into long term memory or may be forgotten.

3) Long Term Memory - This memory has unlimited capacity, duration and information storage space and the information is stored in an organized manner.

There are 4 types of Memory:

1) Procedural Memory - This memory is concerned with learning and skill retention.
2) Semantic Memory - This memory is concerned with facts.
3) Meta Memory - This is concerned with laws and principals.
4) Episodic Memory - This is concerned with experience and life.

Causes of forgetting: there could be more but these are most popular

1) Information overload
2) Anxiety or fear
3) Brain injury or disease
4) Some drugs like narcotics and other choice pharmaceuticals
5) Emotional and physical stress (huge one!)
6) Psychological state; such as apathy or boredom

Tips that help with memory recall and general strengthening:

1) When you need to retrieve some information, try to place yourself in the same situation that this information was processed (like time, location, room, etc.). In fact, the retrieval of information is more easily obtained in the same circumstance or place of input.

2) Being in the same mood when the information was processed and being in the retrieval situation is also helpful. Moreover, heighten the information you need to store by linking it to a specific emotional response.

3) Make the information you need to store meaningful by attacking significance to the information.

4) Link the information you need to store to images as it is easier for the brain to memorize images. Mental imagery is a powerful tool as is autosuggestion! As you repeat the information more than one time either through visualizations, auditory input, or through written word the chances of recall are doubled or tripled?

5) Avoid stressful situations and reduce your anxiety. Meditation greatly enhances the ability to cope with stress and anxiety as these practices aid and improve your memory as well.

6) Avoid alcohol and cigarette smoking, both of which deplete valuable micronutrients.

7) To retain written information, study for short periods with breaks in between and use the association principle. Attach meaning to the facts you are desiring to remember.

8) Eat foods rich in Zinc (seeds, nuts, and beans), which have been found to aid memory.

9) Consume whole foods rich in the B vitamins (whole grains). Whole food superfood smoothie supplementation is highly recommended.

10) Eating healthful meals with fresh vegetables, and get some fun and energizing physical activity.

11) Play with memory exercises: Practice with images, audio stimuli and writing to help you store information you need to retrieve later. It has also been said that word puzzles and other brain games can improve memory and slow down brain fatigue.

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