Is it possible to improve memory

Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your loved ones having fun. Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing. Just as the body needs fuel, so does the brain. Get your omega-3s.

Research shows that omega-3 fatty acids are particularly beneficial for brain health. Limit calories and saturated fat. Research shows that diets high in saturated fat from sources such as red meat, whole milk, butter, cheese, cream, and ice cream increase your risk of dementia and impair concentration and memory. Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage.

Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging. Drink wine or grape juice in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells.

But in moderation around 1 glass a day for women; 2 for men , alcohol may actually improve memory and cognition. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts. Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame. There are many diseases, mental health disorders, and medications that can interfere with memory:. Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.

Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion. Many prescription and over-the-counter medications can get in the way of memory and clear thinking.

Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects. Emotional difficulties can take just as heavy a toll on the brain as physical problems.

In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia. The good news is that when the depression is treated , memory should return to normal.

Pay attention. It takes about eight seconds of intense focus to process a piece of information into your memory. Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain. If you can recite it rhythmically, even better.

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Is a common pain reliever safe during pregnancy? Memory In many ways, our memories shape who we are. 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.

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

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. 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. 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.

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.

In fact, one study published in 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.

So the next time you're struggling to learn new information, consider getting a good night's sleep after you study. Ever wonder what your personality type means?

Sign up to find out more in our Healthy Mind newsletter. Winerman L. Study smart. American Psychological Association. Interpreting semantic clustering effects in free recall. This time it's personal: the memory benefit of hearing oneself. Serial position, output order, and list length effects for words presented on smartphones over very long intervals. J Mem Lang. Sleep promotes branch-specific formation of dendritic spines after learning.

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