How to improve memory – 9 proven ways

“There is no such thing as good or bad memory. There is trained memory and an untrained memory.” – Jim Kwik

Having a strong memory depends on the health and wellbeing of the brain. When we create a memory, the brain creates connections between neurons called synapses and send signals in specific patterns. Then there is a process of consolidating that memory into a long-term memory, which generally happens during sleep. The brain does this by recreating that same pattern in order to strengthen the synapses that were made before. The process of recalling memories becomes easier if the memory has been strengthened over time. There are also other ways in which we can improve our mental performance. It doesn’t matter if one is a young college student studying for exams or an elder citizen wanting to enhance brain functions associated to memory.

Here are 9 ways in which we can boost our mental performance and enhance our memory:

1.     Eating the right foods for the Brain

The food we eat has a big impact on the health and wellbeing of the human brain. The brain is an energy-intensive organ, which uses approximately 20% of the calories we burn. It is the body’s control centre, and it is always ‘on’. So it needs good quality fuel in order to run its processes smoothly. Consuming nourishing and high-quality foods high in vitamins, minerals and antioxidants protects the brain from free radicals (oxidative stress which is damages the cells). In the same way, eating processed and refined foods can damage the brain and reduce cognitive function due to promoting inflammation and oxidative stress.

Eating wholesome foods such as avocados or Walnuts which promote optimum brain functioning help us concentrate, improve our memory and vastly reduce mental fatigue.

2.     Meditating every day

Meditation increases our ability to relax and concentrate. It has been found to increase brain mass in specific areas of the brain, particularly cortical thickness in the hippocampus – which controls learning and memory – as well as certain parts of the brain which oversee emotion regulation. Meditation has also been found to reduce the volume of the amygdala, which is responsible for fear, stress and anxiety.

There are many different types of meditation one can try. Yoga nidra helps to relax and calm the mind. Ajapa japa meditation – which combines meditation, mantra and pranayama – reduces the dominance of the senses, meaning we are less affected by outer events and have a greater ability to manifest our objectives.

Vipassana meditation helps one “see things are they truly are”, giving us a greater sense of clarity on all things and diminishing doubt – one of the greatest obstacles to mental, emotional, physical, spiritual and professional objectives.

3.     Satsanga – Being in the company of the wise

“Avoid fraternising with people who don’t share your values. Prolonged association with those with false ideas can only tarnish your thinking” – Epictetus.

Good and bad company have a direct impact on our mind. The human mind is very receptive to the information it gathers from all external sources. Our mirror neurons are what enable us to feel what others are feeling. They are what create empathy and apathy within us. We are directly and heavily influenced by the people we associate with. This is why yogis place great importance on satsang, which translates to “being in company of the wise and truthful”. 

4.     Learning new skills

“There is no such thing as good or bad memory. There is trained memory and an untrained memory.” – Jim Kwik 

Recent research has uncovered we are able to make new brain cells – neurogenesis – and even create new neural connections – neuroplasticity – throughout our lives. Creating new brain cells and neural connections not only increase our memory but also our concentration, focus, problem solving skills and ability to analyse. Learning new skills directly helps the brain grow stronger and faster.

5.     Directing Prana to the Brain

Out of all the organs, the brain requires the most quantum of prana – vital energy. If the supply of prana to the brain is low, the mind becomes anxious and agitated. We become prone to stress and our cognitive ability becomes impaired. Pranayama’s foremost aim is to increase our quantum of prana and consciously direct it into the brain, in order to develop its inherent capacities.

6.     Exercise on a regular basis

Exercise isn’t just great for the body; it also positively affects the brain in many ways. Exercise reduces insulin resistance, reduces inflammation and increases growth factors in the brain, making it easier for the brain to produce new neuronal connections. Indirectly, exercise improves our mood, sleep quality and reduces stress and anxiety, which are all contributors to cognitive impairment.

7.     Getting adequate and sufficient sleep

Sleep is a vital physiological process. Only with good quality sleep can we truly enjoy good physical and mental health. Without adequate sleep, it is not possible to maintain the neural pathways that let us learn and create new memories.

Sleeping affects how the body reacts to insulin, which results in higher blood sugar levels when we’re sleep deficient. Insufficient sleep results in a lowered ability to solve problems and concentrate. It increases stress, anxiety and fatigue.

8.     Disable the inner critic

The mind is not really able to tell the difference between a real event and an intensely imagined event. This is why we get stressed just from thinking sometimes. Our heartbeats increase and our breath becomes shallow. 

Remain aware of your thoughts and only run those which are constructive to your life’s objectives and you wellbeing. Disregards all negative and critical thoughts which lower your capacity to manifest your goals.

Negative self-talk has very damaging effects. It immediately increases mental stress and decreases self-esteem. A fatal combination which creates the perfect environment to ensure we fail.

9.     Staying away from Smart devices at night

Smartphones – just like TVs, laptops and tablets – emit blue light. This is a type of light which the brain interprets as daylight, which suppresses melatonin – the hormone which affects our circadian rhythms and helps us sleep profoundly. Melatonin suppression results in lesser quality sleep.

Also, The World Health Organisation classifies phone radiation as a possible human carcinogen due to an increased risk of brain cancer which can arise from sustained and heavy use of cell phones.

It is best to keep your smart devices outside the room you sleep in, or as far away as possible from your head and body, preferably on airplane mode at night. In fact, even during the day, it is wise to use headphones instead of holding your phone to your head during conversations.

Have you tried any of these methods? Did you notice and changes?

Let us know in the comments section!