Memory boosting techniques
For students, mastering academic procedures is critical. Each student is required to memorize a vast quantity of data, including dates, names, and concepts.
Throughout history, many different study methods have been devised. From the oldest to the most recent, I'd like to share some simple but powerful ideas with you in this post. When I use them in my research, I find that they are quite beneficial.
The “loci” technique
The word "loci" comes from the Latin word locus, which means "places." Many orators in ancient Rome utilized this strategy to remember their speeches, according to numerous accounts. The loci approach is useful in both your studies and everyday life, such as when you have to give a public speech.
To use the loci technique, first, imagine a location or route that you can easily visualize in your mind. Any location with distinct landmarks is acceptable.
Once you've recognized the familiar location and the reference points it contains, you'll need to link the reference points to the information for it to be remembered. The data can subsequently be converted into "keywords."
In this strategy, imagination is everything: imagine yourself in the initial portion of the voyage once the preliminary operations are performed, and associate the first keyword identified with it. Carry on in this manner for the rest of the stages, associating the other keywords.
You should retrace all phases of the road by recalling the important concepts that you have associated with them when you have to review the chapter you just studied or when you have to give an oral presentation during an evaluation.
Words of velcro
The peg words technique, also known as the velcro word technique, can be used to memorize lists that must be remembered in a specific order.
This strategy entails linking notions that we are familiar with and cannot forget (for example, the numbers 1 to 20) with new concepts to remember in that order.
For instance, if we want to remember the planets in order of their distance from the Sun:
- Mercury
- Venus
- Earth
- Mars
- Jupiter
- Saturn
- Uranus
- Neptune
The velcro acts as a sort of hook on which the stored information can be hooked. As a result, the velcro or peg serves as a reminder that can aid in remembering the new concept.
There is no single way of study that is rigid; rather, the ideal would be to have some flexibility to identify the most appropriate learning approach for you.
The following suggestions may be helpful during studying:
● Active listening is a study approach that begins with listening to the courses and extends to the real study phase. Invest time in actively listening to the lessons and jotting down questions to ask the tutor on a piece of paper.
● Take notes: Taking notes throughout the lesson is critical for learning. Mark only the most important details, possibly jotting down the phrases and themes to be investigated.
● Make sure you have all of the materials you'll need to study, and that you've taken notes and incorporated information from the books. Create concept maps to help you synthesize information and keep everything in one place.
● Repeat what you've learned aloud: doing so allows you to listen to yourself and determine whether you've truly grasped particular topics.
● Exposure: be confident and attempt to leave your worry at the door when taking tests or assessments.
Reduce the amount of sugar you consume.
Excessive use of added sugar has been linked to a variety of health problems and chronic disorders, including cognitive deterioration.
Sugar consumption has been linked to poor memory and lower brain capacity, particularly in the area of the brain that maintains short-term memory, according to research.
Make Time for Meditation
Meditation can be beneficial to your health in a variety of ways.
It's calming and relaxing, and it's been shown to alleviate tension and pain, as well as lower blood pressure and improve memory.
Meditation has been proven to enhance grey matter in the brain. Neuron cell bodies are found in grey matter.
Gray matter diminishes as you get older, which harms memory and cognition.
Meditation and relaxation techniques have been demonstrated to help people of all ages, from their twenties to their eighties, improve their short-term memory.
One study found that Taiwanese college students who practiced mindfulness meditation had considerably stronger spatial working memory than students who did not practice mindfulness meditation.
The ability to keep and process information about the placements of things in space is known as spatial working memory.
Maintain a Healthy Weight
Maintaining healthy body weight is essential for general health and is among the most efficient ways to keep your body and mind in peak condition.
In a various research, obesity has been associated with the risk for cognitive decline.
Obesity can affect memory by affecting memory-related genetic traits in the brain, according to new research.
Obesity can also lead to insulin resistance and inflammation, both of which can affect the brain.
According to the research of 50 persons aged 18 to 35, having a higher BMI was connected to significantly worse recognition memory on memory tests.
Obesity has also been related to a higher risk of Alzheimer's disease, a neurodegenerative disease that causes memory and cognition problems.
Get Enough Sleep
For a long time, insufficient sleep has been linked to poor memory.
Memory consolidation, the process by which short-term memories are strengthened and changed into long-term memories, is aided by sleep.
According to a study, insufficient sleep has been demonstrated to have a negative impact on memory.
One study, for example, looked at the effect of sleep on 40 children aged 10 to 14.
After a night's rest, one group of children was trained in the evening for memory tests and then evaluated the next morning. The other group received instruction and testing on the very same afternoon, with no opportunity for relaxation in between.
The group who slept amid training and testing performed 20% better on memory tests.
Another study found that nurses who worked the night duty made more mathematical inaccuracies and performed 68 percent worse on cognitive testing than nurses who worked the day shift.
Adults should obtain between seven and nine hours of sleep each night, according to health experts.
Train Your Brain
Playing brain games to exercise your cognitive skills is a fun and efficient approach to improving your memory.
Crosswords, rhetorical tricks, Tetris, and sometimes even memory-training desktop applications are all excellent ways to sharpen one's memory.
A four-week trial involving 42 persons with cognitive impairments found that spending time on a brain-training app for 8 hours enhanced memory ability.
Another study of 4,715 adults found that doing 15 minutes of online brain training at least five days a week enhanced their short-term memory, cognitive function, focus, and problem-solving significantly when compared to a control group.
Cut Down on Refined Carbs
Refined carbohydrates, such as cakes, cereal, biscuits, and white bread, can be detrimental to your memory.
These foods have a high glycemic index, which indicates they are quickly processed by the body, causing blood sugar levels to spike.
Studies have connected the Dietary pattern, which is high in refined carbohydrates, to dementia, cognitive impairment, and poor cognitive performance.
In a research of 317 healthy children, it was discovered that those who ate more processed carbs such as white rice, noodles, and fast food had lower cognitive capacity, including weaker short-term and working memory.
Adults who ate ready-to-eat breakfast cereal daily had lower cognitive performance than those who ate cereal less frequently, according to another study.
Get Your Vitamin D Levels Tested
Vitamin D is a crucial component that serves a variety of functions in the body.
Vitamin D deficiency has been related to a variety of health problems, including a decline in cognitive function.
Vitamin D deficiency has also been related to an increased risk of dementia.
Vitamin D deficiency is fairly frequent, especially in people who live in colder areas or have darker skin. Consult your doctor about obtaining a blood test to determine whether you require vitamin D supplementation.
Exercise More
Exercise is beneficial to both physical and mental wellbeing.
It's been proven to be good for the brain and it may help individuals of different ages, from children to the elderly, boost their memory.
Research of 144 persons ranging in age from 19 to 93 found that a single session of 15 minutes of regular training on a stationary cycle improves cognitive performance, including memory, in people of all ages.
Exercise has been demonstrated in numerous studies to boost the secretion of neuroprotective proteins and improve neuron growth and development, resulting in improved brain health.
Regular exercise in middle age has also been linked to a lower incidence of dementia later in life.
Choose Anti-Inflammatory Foods
A diet high in anti-inflammatory foods may help you remember things better.
Antioxidants reduce oxidative stress generated by free radicals, which helps to reduce inflammation in the body. Antioxidants can be found in foods such as fruits, vegetables, and teas.
According to a recent evaluation of nine studies involving over 31,000 adults, those who ate more fruits and vegetables had a reduced risk of cognitive decline and dementia than those who ate fewer of these healthy foods. Antioxidants like flavonoids and anthocyanins are abundant in berries. It's possible that eating them can help prevent memory loss.
A study of almost 16,000 women found that those who ate the most blueberries and strawberries had a lower rate of cognitive decline and memory loss than those who ate the least.
Add Some Cocoa to Your Diet
Cocoa is not only sweet but also healthful, as it has a high concentration of flavonoids, which are effective antioxidants. According to a study, flavonoids tend to be especially beneficial to the brain.
They may help stimulate the formation of blood vessels and neurons, as well as improve blood flow in memory-related areas of the brain.
In a research of 30 healthy persons, it was discovered that those who ate dark chocolate with 720 mg of cocoa flavonoids had greater memory than those who ate white chocolate with no cocoa flavonoids.
Choose dark chocolate with a cocoa level of 70% cacao or higher to obtain the maximum benefits from it. This will help to guarantee that it includes more antioxidants, such as flavonoids.
Always keep in mind that good organization and planning are essential for successful study: divide the program to be studied across multiple days and then calculate the time to devote to each portion (factoring in the potential for unforeseen events). At the same time, make sure you take some time off. It is preferable to begin studying early and study a little each day rather than cramming for your exam just before it.
Remember to enjoy yourself by devoting time to your favorite activities. Spend time with friends, go for a walk in the woods, see a movie, or go for a run. These are excellent methods to unwind, and they will help you return to your work with renewed vigor! We've compiled a list of items to keep in mind while you use the procedures described above.