How do I improve my memory?

 How To Improve Your Memory RIGHT NOW!

How can I sharpen my memory?

Everyone has moments of forgetfulness from time to time, especially when life gets busy.

While this can be a completely normal occurrence, having a poor memory can be frustrating.

Genetics plays a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too.

Here are 14 evidence-based ways to improve your memory naturally.

1. Eat Less Added Sugar

Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.

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Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory (1Trusted Source, 2Trusted Source).

For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar (2Trusted Source).

Cutting back on sugar not only helps your memory but also improves your overall health.

Summary Research has shown that people who regularly

consume lots of added sugar may have poorer memories and lower brain volumes

than those who consume less sugar.

Want to improve your memory-Do this everyday | Krishan Chahal | TEDxMMUSadopurAmbala

2. Try a Fish Oil Supplement

Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline (3Trusted Source, 4Trusted Source).

Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.

One study of 36 older adults with mild cognitive impairment found that short-term and working memory scores improved significantly after they took concentrated fish oil supplements for 12 months (5Trusted Source).

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Another recent review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory (6Trusted Source).

Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (7Trusted Source).

Summary Fish and fish oil supplements are rich in the

omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term,

working and episodic memory, especially in older people.

3. Make Time for Meditation

The practice of meditation may positively affect your health in many ways.

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It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory (8Trusted Source).

In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies (9Trusted Source).

As you age, gray matter declines, which negatively impacts memory and cognition (10Trusted Source).

Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly (11Trusted Source).

For example, one study demonstrated that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation (12Trusted Source).

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Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.

Summary Meditation isn’t just good for your body —

it’s also good for your brain. Research suggests meditation may increase gray

matter in the brain and improve spatial working memory.

WERBUNG

4. Maintain a Healthy Weight

Maintaining a healthy body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.

11 Quick Exercises to Improve Your Memory by 90%

Several studies have established obesity as a risk factor for cognitive decline.

Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory (13Trusted Source).

Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain (14Trusted Source).

A study of 50 people between the ages of 18 and 35 found that a higher body mass index was associated with significantly worse performance on memory tests (15Trusted Source).

Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function (16Trusted Source).

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Summary Obesity is a risk factor for cognitive

decline. Maintaining a body mass index within the normal range may help you

avoid a host of issues associated with obesity, including a poorer memory.

5. Get Enough Sleep

Lack of proper sleep has been associated with poor memory for quite some time.

Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Research shows that if you are sleep deprived, you could be negatively impacting your memory.

For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14.

One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.

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The group that slept between training and testing performed 20% better on the memory tests (17Trusted Source).

Another study found that nurses working the night shift made more mathematical errors and that 68% of them scored lower on memory tests compared to nurses working the day shift (17Trusted Source).

Health experts recommend adults get between seven and nine hours of sleep each night for optimal health (18Trusted Source).

Summary Studies have consistently associated

sufficient sleep with better memory performance. Sleep helps consolidate

memories. You’re also likely to perform better on memory tests if you’re well

rested than if you’re sleep deprived.

6. Practice Mindfulness

Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.

Techniques to Enhance Learning and Memory | Nancy D. Chiaravalloti | TEDxHerndon

Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.

Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.

One study of 293 psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared to students who did not receive mindfulness training (19Trusted Source).

Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being (20Trusted Source).

Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing and gently resetting your attention when your mind wanders.

My way of improving students' memory skills | Serdar Arat | TEDxEdgemontSchool

Summary Practicing mindfulness techniques has been

associated with increased memory performance. Mindfulness is also linked to

reduced age-related cognitive decline.

Is it really possible to improve your memory? If you've ever found yourself forgetting where you left your keys or blanking out information on important tests then you have probably wished that your memory was a bit better. Fortunately, there are plenty of things that you can do to help improve your memory.

Obviously, utilizing some sort of reminder system can help. Setting up an online calendar that sends reminders to your phone helps you keep track of all those appointments and meetings. Creating daily to-do lists can ensure that you don't forget important tasks that need to be completed.

But what about all the important information that you need to actually cement into your long-term memory? It will take some effort and even involve tweaking or dramatically changing your normal study routine, but there are a number of strategies you can utilize to get more out of your memory.

Before your next big exam, be sure to check out some of these tried and tested techniques for improving memory. These 11 research-proven strategies can effectively improve memory, enhance recall, and increase retention of information.

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1

Focus Your Attention

Focusing can help improve memory

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Attention is one of the major components of memory. In order for information to move from your short-term memory into your long-term memory, you need to actively attend to this information. Try to study in a place free of distractions such as television, music, and other diversions.

Getting rid of distractions might be a challenge, especially if you are surrounded by boisterous roommates or noisy children.

Set aside a short period of time to be alone.

Ask your roommates to give you some space or ask your partner to take the kids for an hour so you can focus on your work.

2

Avoid Cramming

Study regularly to improve memory

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Studying materials over a number of sessions gives you the time you need to adequately process information. Research has continuously shown that students who study regularly remember the material far better than those who do all of their studying in one marathon session.1

Memory fit - How I learnt to exercise my memory | Anastasia Woolmer | TEDxDocklands

3

Structure and Organize

Organize information to improve memory

Compassionate Eye Foundation/Noel Hendrickson/Digital Vision/Getty Images

Researchers have found that information is organized in memory in related clusters.2 You can take advantage of this by structuring and organizing the materials you're studying. Try grouping similar concepts and terms together, or make an outline of your notes and textbook readings to help group related concepts.

4

Utilize Mnemonic Devices

Use mneumonics to improve memory

sorendls / Getty Images

Mnemonic devices are a technique often used by students to aid in recall. A mnemonic is simply a way to remember information. For example, you might associate a term you need to remember with a common item that you are very familiar with. The best mnemonics are those that utilize positive imagery, humor, or novelty.

Come up with a rhyme, song, or joke to help remember a specific segment of information.

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5

Elaborate and Rehearse

Rehearse information to improve memory

Chris Schmidt / Getty Images

In order to recall information, you need to encode what you are studying into long-term memory. One of the most effective encoding techniques is known as elaborative rehearsal.

An example of this technique would be to read the definition of a key term, study the definition of that term, and then read a more detailed description of what that term means. After repeating this process a few times, you'll probably notice that recalling the information is much easier.

6

Visualize Concepts

Use visualization to improve memory

yang wenshuang/E+/Getty Images

Many people benefit greatly from visualizing the information they study. Pay attention to the photographs, charts, and other graphics in your textbooks. If you don't have visual cues to help, try creating your own. Draw charts or figures in the margins of your notes or use highlighters or pens in different colors to group related ideas in your written study materials.

Sometimes even just making flashcards of various terms you need to remember can help cement information in your mind.

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7

Relate New Information to Things You Already Know

Relating information can improve memory

Blend Images - Mike Kemp / Getty Images

When you're studying unfamiliar material, take the time to think about how this information relates to what you already know. By establishing relationships between new ideas and previously existing memories, you can dramatically increase the likelihood of recalling the recently learned information.

8

Read Out Loud

Teach others to improve your memory

Hero Images / Getty Images

Research published in 2017 suggests that reading materials out loud significantly improves​ your memory of the material.3 Educators and psychologists have also discovered that having students actually teach new concepts to others enhances understanding and recall.

Use this approach in your own studies by teaching new concepts and information to a friend or study partner.

9

Pay Extra Attention to Difficult Information

Focus on difficult information first to improve memory

101dalmatians / Vetta / Getty Images

Have you ever noticed how it's sometimes easier to remember information at the beginning or end of a chapter? Researchers have found that the order of information can play a role in recall, which is known as the serial position effect.4

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While recalling middle information can be difficult, you can overcome this problem by spending extra time rehearsing this information. Another strategy is to try restructuring what you have learned so it will be easier to remember. When you come across an especially difficult concept, devote some extra time to memorizing the information.

10

Vary Your Study Routine

Change your routine to improve memory

Isabel Pavia / Getty Images

Another great way to increase your recall is to occasionally change your study routine. If you're accustomed to studying in one specific location, try moving to a different spot during your next study session. If you study in the evening, try spending a few minutes each morning reviewing the information you studied the previous night.

By adding an element of novelty to your study sessions, you can increase the effectiveness of your efforts and significantly improve your long-term recall.

11

Get Some Sleep

Sleep can help improve your memory

James Woodson / Getty Images

Researchers have long known that sleep is important for memory and learning. Research has shown that taking a nap after you learn something new can actually help you learn faster and remember better.

How to use memory techniques to improve education | Boris Nikolai Konrad | TEDxDenHelder

In fact, one study published in 2014 found that sleeping after learning something new actually leads to physical changes in the brain. Sleep-deprived mice experienced less dendritic growth following a learning task than well-rested mice.5

So the next time you're struggling to learn new information, consider getting a good night's sleep after you study.

How can I train my brain to improve memory?

The brain is involved in everything we do and, like any other part of the body, it needs to be cared for too.

Exercising the brain to improve memory, focus, or daily functionality is a top priority for many people, especially as they get older. That said, people of all ages can benefit from incorporating a few simple brain exercises into their daily life, which we’ll explore in more detail in this article.

Brain exercises

Research has shown that there are many ways you can hone your mental sharpness and help your brain stay healthy, no matter what age you are. Doing certain brain exercises to help boost your memory, concentration, and focus can make daily tasks quicker and easier to do, and keep your brain sharp as you get older.

Let’s take a deeper dive into 13 evidence-based exercises that offer the best brain-boosting benefits.

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1. Have fun with a jigsaw puzzle

Whether you’re putting together a 1,000-piece image of the Eiffel Tower or joining 100 pieces to make Mickey Mouse, working on a jigsaw puzzle is an excellent way to strengthen your brain.

ResearchTrusted Source has shown that doing jigsaw puzzles recruits multiple cognitive abilities and is a protective factor for visuospatial cognitive aging. In other words, when putting together a jigsaw puzzle, you have to look at different pieces and figure out where they fit within the larger picture. This can be a great way to challenge and exercise your brain.

2. Try your hand at cards

When’s the last time you played a game of cards? Researchers who conducted a study in 2015Trusted Source on mentally stimulating activities for adults, say a quick card game can lead to greater brain volume in several regions of the brain. The same study also found that a game of cards could improve memory and thinking skills.

Try learning one of these tried-and-true card games:

solitaire

bridge

gin rummy

poker

hearts

crazy eights

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3. Build your vocabulary 

A rich vocabulary has a way of making you sound smart. But did you know you can also turn a quick vocab lesson into a stimulating brain game?

Research shows that many more regions of the brain are involved in vocabulary tasks, particularly in areas that are important for visual and auditory processing. To test this theory, try this cognitive-boosting activity:

Keep a notebook with you when you read.

Write down one unfamiliar word, then look up the definition.

Try to use that word five times the next day.

4. Dance your heart out

The Centers for Disease Prevention and ControlTrusted Source notes that learning new dance moves can increase your brain’s processing speed and memory. In other words, bust a move on the dance floor and your brain will thank you.

Want to test it out? Give one of these dance activities a try:

If What can I take to improve my memory?

Take a salsa, tap, hip-hop, or contemporary dance class.

Try a Zumba or jazz exercise class.

Watch an online video with fun dance moves you’ve always wanted to learn.

Grab a partner and learn to ballroom dance.

Gather your friends and go line dancing.

5. Use all your senses

A 2015 research reportTrusted Source suggests that using all your senses may help strengthen your brain.

To give your senses and your brain a workout, try doing activities that simultaneously engage all five of your senses. You could try baking a batch of cookies, visiting a farmer’s market, or trying a new restaurant while you focus on smelling, touching, tasting, seeing, and hearing all at the same time.

6. Learn a new skill

Learning a new skill is not only fun and interesting, but it may also help strengthen the connections in your brain.

How to Study, Improve Memory, and Retain Information

Research from 2014Trusted Source also shows that learning a new skill can help improve memory function in older adults.

Is there something you’ve always wanted to learn how to do? Perhaps you’d like to know how to repair your car, use a particular software program, or ride a horse? You now have one more good reason to learn that new skill.

7. Teach a new skill to someone else

One of the best ways to expand your learning is to teach a skill to another person.

After you learn a new skill, you need to practice it. Teaching it to someone else requires you to explain the concept and correct any mistakes you make. For example, learn to swing a golf club, then teach the steps to a friend.

8. Listen to or play music

Do you want an easy way to increase your creative brain power? The answer may lie in turning on some music.

According to a 2017 studyTrusted Source, listening to happy tunes helps generate more innovative solutions compared to being in silence. Which means, cranking up some feel-good music can help boost your creative thinking and brain power.

And if you want to learn how to play music, now is a great time to start because your brain is capable of learning new skills at any point in your life. That’s why you’re never too old to start playing an instrument like the piano, guitar, or even the drums.

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9. Take a new route

Don’t get stuck in a rut when it comes to your daily tasks. Instead, be willing to try new ways to do the same things.

Choose a different route to get to work each week or try a different mode of transport, like biking or using public transport instead of driving. Your brain can benefit from this simple change, and you might be surprised by how easy it is to change your thinking.

10. Meditate

Daily meditation can calm your body, slow your breathing, and reduce stress and anxiety.

But did you know that it may also help fine-tune your memory and increase your brain’s ability to process informationTrusted Source?

Find a quiet spot, close your eyes, and spend five minutes meditating each day.

11. Learn a new language

A 2012 review of researchTrusted Source has overwhelmingly proven the many cognitive benefits of being able to speak more than one language.

According to numerous studies, bilingualism can contribute to better memory, improved visual-spatial skills, and higher levels of creativity. Being fluent in more than one language may also help you switch more easily between different tasks, and delay the onset of age-related mental decline.

The good news is that it’s never too late to reap the rewards of learning a new language. According to researchers, you can boost your memory and improve other mental functions by becoming a student of a new language at any time in your life.

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12. Take up tai chi

It’s no secret that tai chi can benefit your health in many ways, including your mental health. Plus, it can also help center you when life seems out of balance.

Taking up a regular practice of tai chi can help reduce stress, enhance sleep quality, and improve memory. A 2013 studyTrusted Source found that long-term tai chi practice could induce structural changes in the brain, resulting in an increase in brain volume.

Beginners do best by taking a class to learn the different movements. But once you know the basics, you can practice tai chi anywhere, anytime.

13. Focus on another person

The next time you interact with someone, take note of four things about them. Maybe you observe the color of their shirt or pants. Are they wearing glasses? Do they have a hat on, and if so, what kind of hat? What color is their hair?

Once you decide on four things to remember, make a mental note, and come back to it later in the day. Write down what you remember about those four details.

The bottom line

Focusing on your brain health is one of the best things you can do to improve your concentration, focus, memory, and mental agility, no matter what age you are.

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By incorporating brain exercises into your everyday life, you’ll get to challenge your mind, sharpen your cognitive skills, and possibly learn something new and enriching along the way, too.

How could I increase my IQ?

Have you ever wondered if it’s possible to boost your IQ levels? Well, as it turns out, it may be possible to increase your intelligence with the right kind of intellectual training.

Research suggests that there are various ways to develop some of the most crucial skills related to human intelligence.

In this article, we’ll explore some of the activities that can boost your IQ, as well as some of the ways to improve the IQ of your baby during pregnancy.

What is an IQ level?

IQ, which is short for intelligence quotient, is a measure of someone’s intellectual intelligence and potential. This measurement was popularized in the 1900s by a French psychologist named Alfred Binet.

IQ is measured using standardized testing that’s administered by licensed psychologists and, in some cases, those with graduate level mental health training. Common standardized IQ tests include:

Wechsler Intelligence Scale for Children (WISC-V)

Wechsler Intelligence Scale for Adults (WAIS)

Stanford-Binet Intelligence Scale

Despite how popular online IQ tests and apps are, they can’t accurately measure your IQ in the same way that a psychologist-administered IQ test can.

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And while IQ levels are one way to measure intelligence, they’re not the only measure. Instead, IQ testing can be used as the first step in diagnosing other mental health conditions and learning disabilities.

Activities that can boost your IQ

There are two categories of human intelligence: fluid intelligence and crystallized intelligence. Fluid intelligence is associated with abstract reasoning, while crystallized intelligence is associated with intellectual skill development.

According to the National Library of Medicine, these types of intelligence can be influenced by a variety of genetic and environmental factors, including:

parental IQ

genes

home life

parenting style

nutrition

education

Here are some activities you can do to improve various areas of your intelligence, from reasoning and planning to problem-solving and more.

4 Brain Exercises To Improve Memory

1. Memory activities

Memory activities can help to improve not only memory, but also reasoning and language skills. In fact, memory games have been used in research studiesTrusted Source to explore how memory relates to language and object knowledge.

Reasoning and language are both used as intelligence measures, meaning that memory activities can continue to develop intelligence.

Activities that involve memory training include:

jigsaw puzzles

crossword puzzles

concentration card game, or card matching

sudoku

2. Executive control activities

Executive control is the ability to control complex cognitive activities. It’s a part of executive functionTrusted Source, which also includes executive management and regulation. Research suggests that executive function is strongly tied to fluid reasoning, one aspect of human intelligence.

Activities that involve executive control training include:

Scrabble

Pictionary

red light, green light

brainteasers

3. Visuospatial reasoning activities

Visuospatial reasoning involves the mental processes related to physical representations.

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In one study, researchers found that improving visuospatial reasoning led to an increase in IQ test scores. In that study, memory and executive control activities were used in part to help improve participants’ visuospatial reasoning.

Activities that involve visual and spatial training include:

mazes

point-of-view activities

3-D models

unfolded prisms

Online IQ games and tests

Many of the games and activities listed above can be played online as well. There are also online IQ games that contain activities that work many of the areas of the brain mentioned above.

While these IQ games and tests can’t accurately measure someone’s IQ, they can still be a great way to develop your intelligence.

4. Relational skills

Relational Frame Theory relates to the development of human cognition and language through relational associations. Research from 2011 has shown that using Relational Frame Theory as an intervention can significantly improve IQ scores in children.

A more recent study using this intervention also found improvements in IQ, verbal reasoning, and numeric reasoning.

"Learn, how to learn" - Tony Buzan

Activities that involve relational training include:

language learning books (“this is a…” and “that is a…”)

object comparisons (full cup versus empty cup)

amount comparisons (penny versus dime)

5. Musical instruments

You don’t have to become the next famous musician to benefit from learning a musical instrument. One study found that musicians have better working memory than non-musicians.

Given the important role memory plays in intelligence, it may benefit your IQ to finally pick up that musical instrument you’ve always wanted to learn.

6. New languages

Would you be surprised to know that more than halfTrusted Source of the world’s population is bilingual? It should come as no surprise that learning multiple languages is beneficial to the human brain — and the earlier, the better.

A recent studyTrusted Source investigated the relationship between early language learning and IQ. The results indicated that language learning through talk and interaction from 18 to 24 months was most beneficial for cognitive outcomes later in life.

7. Frequent reading

There’s no denying how beneficial books are in human cognitive development. In fact, the benefits on development are even more pronounced when books become part of parental bonding activities.

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In one recent studyTrusted Source, researchers discovered that when parents read aloud to their children, the child had greater language and cognitive development skills.

8. Continued education

Education, in any form, is crucial to the development of human intelligence.

In a review of studiesTrusted Source on IQ and education, over 600,000 participants were studied to determine the effect of education on IQ levels. The researchers found that for every additional year of formal education, participants experienced a boost of one to five IQ points.