There’s No Such Thing as a Bad Memory – Only a Trained or Untrained One
The region in the brain most associated with memory is the hippocampus and is a major component of the limbic system. We have two hippocampi, one on each temporal lobe and the name is for its shape, which resembles a seahorse.
This small structure is responsible for memory and learning, both short- and long-term. It converts short-term memories into long-term memories by organizing, storing and retrieving them. Your hippocampus also helps you learn more about your environment (spatial memory), so you’re aware of what’s around you, as well as remembering what words to say (verbal memory).
Every day your hippocampus makes 700 new cells and what you do either protects or destroys them. They are critical for learning, memory, and mood.
Do these 6 things (or pick one and start there!) and see the difference in your memory immediately.
- Mental exercises like puzzles, memorization, and learning new skills.
Researchers assigned older adults to learn a variety of new skills ranging from photography to quilting and compared the experimental groups to control groups finding those who had engaged in activities such as watching TV. The learning group showed marked improvement and furthermore, these memory improvements were still present when tested again a year later.
- Regular exercise to boost blood flow to the brain
The best brain exercise is … exercise! Your brain uses a whopping 20-25% of your body’s oxygen intake, so it will thank you for increasing the supply. The Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity, such as brisk walking, or 75 minutes a week of vigorous aerobic activity, such as jogging. Doing a little exercise daily yields huge reward!
- Maintain a diet rich in antioxidants and omega-3 fatty acids.
What you eat affects your brain function in dramatic ways. It’s the most basic place to start if you want to improve your memory. Those who move from a brain-hurting to a brain-building diet find that not only do they remember things more easily but learning and memorization become enjoyable again.
This is by no means an extensive list, but here’s a start on a memory-friendly diet.
• Fish, oysters, cod-liver oil
• High-quality eggs
• Meats and dairy products from grass-fed animals
• Hemp seeds, walnuts, chia seeds, and flaxseed
• Green leafy vegetables, Brussel sprouts,
- Get plenty of quality sleep
When you learn new information during the day, it is temporarily stored in the hippocampus but which has a limited storage capacity. During quality sleep, synapses reduce or eliminate the memories you don’t need — such as what you ate for lunch. This selective pruning prepares you to form new memories the next day. Other memories are consolidated, so they can be recalled years later.
Harvard University reports that memories for facts and skills show greater retention after sleeping (think back to crash studying all night then going off to take the test – bad idea).
- Manage stress
Humans are created to thrive because of stress (wait … isn’t stress bad?). It’s what drives problem-solving, innovation, and growth – but when it becomes chronic or toxic our memories (and bodies, and brains) suffer.
Consider these facts:
• People have a more difficult time creating short-term memories and turning them into long-term memories when stressed.
• Learning becomes more difficult under stress.
• Stress can alter the formation and specificity of memory engrams in the brain.
• Hormones and neurotransmitters released during stress play a role in memory effects.
Managing toxic stress benefits us in countless ways, but definitely in the area of memory. Here are a few suggestions but find what works for you.
• Engage in regular activities that are relaxing
• Meditate or pray for 12 to 20 minutes a day
• Aerobic exercise
• Surround yourself with images and things you love.
• Breathe deeply in the moment and give yourself time to calm down
• Reduce as many stressful activities and triggers as possible
• Reduce busyness
- Stay organized
Having an organized environment improves your short-term memory. Clutter and disorganization can cause stress and anxiety, which directly affects your ability to retain and recall information. Plus, being disorganized makes it easy to forget appointments and commitments.
These simple tips will go a long way.
• Use sticky notes
• Keep a calendar on your phone – and use it
• Make lists
• Have a specific place for every item
• Establish a daily routine
• Spend 15 minutes each day tidying up