33 Innovative Methods to Boost Memory Power (Explained!) | Iris Reading
33 Innovative Methods to Boost Memory Power (Explained!)

33 Innovative Methods to Boost Memory Power (Explained!)

33 Innovative Methods to Boost Memory Power (Explained!)

Have you been experiencing sporadic memory loss, like losing your vehicle keys or forgetting the name of a new acquaintance? We’ve all had these moments of forgetfulness, but when they become prevalent, it can be frustrating.

The good news is that you can use various innovative methods to improve your memory. 

In this article, we provide 30+ innovative methods to improve your memory. Whether you’re looking to sharpen your mind, improve your mental performance, or preserve your memory as you age, these tips are the most effective.

1. Exercise

Workouts increase blood flow to every part of the body, including the brain. This might keep your memory sharp. It can have a positive effect on brain health.

According to The Journal of Exercise Rehabilitation, working out regularly lowers the risk of memory loss with aging and shields the brain from degeneration.

According to another 2017 study, individuals with early-stage Alzheimer’s may benefit from aerobic exercise. Any activity that raises the heart rate, such as walking, jogging, hiking, or dancing, is considered exercise.

2. Meditate

Meditation enhances memory. Although this may sound like a bold claim, there is growing evidence from neuroscientific research that meditation strengthens memory. 

Numerous studies have demonstrated that meditation enhances cognitive function, lowers indicators of brain deterioration, and enhances working and long-term memory, according to the authors of a 2018 study.

The researchers observed the brains of those who regularly meditated and those who did not. 

According to their findings, establishing meditation as a habit may lead to long-term changes in the brain, such as increased brain plasticity, which promotes brain health. 

3. Get enough sleep

Sleep helps with memory consolidation, transferring short-term memories into long-term ones. For a considerable amount of time, poor memory has been linked to inadequate sleep.

A healthy sleep schedule promotes procedural memory formation, which influences learning new abilities and facilitates retrieval of previously stored knowledge. 

Your brain rearranges memories while you sleep, creating stronger connections between them.

4. Reduce sugar intake

Sugar-filled foods may contribute to memory loss, even when they initially taste great and are satisfying. More than 4,000 participants in a study on sugar consumption showed that, on average, those who drank more sugar had smaller total brain sizes and worse memories than those who drank less. 

Reducing your sugar intake enhances your general health as well as your memory.

5. Maintain a moderate weight

One of the greatest methods to keep your body and mind in optimal shape is to maintain a moderate body weight, which is crucial for well-being. Obesity can actually alter brain chemistry linked to memory, which can have a deleterious effect on memory.

Additionally, obesity can result in inflammation and insulin resistance, which harm the brain. Obesity has been shown in numerous studies to be among the risk factors for cognitive deterioration.

A study including fifty participants between 18 and 35 found that a greater body mass index was linked to noticeably lower performance on memory tests

Obesity raises the likelihood of developing mild cognitive impairment, or Alzheimer’s disease, a degenerative condition that impairs memory and cognitive abilities.

6. Manage stress

Your body releases stress chemicals, such as cortisol, while under stress. It has been demonstrated that cortisol significantly impairs memory function in the brain, particularly in retrieving long-term memories. 

Studies on animals have even demonstrated that stress and despair cause the brain to shrink.

7. Drink alcohol in moderation

Overindulging in alcohol can have several harmful effects on your health, including deteriorating memory. An alcohol consumption habit that raises blood alcohol content to 0.08 g/mL or above alters the brain and impairs memory.

According to a study of 155 freshmen in college, students who drank six or more beers in a short period, either weekly or monthly, performed worse on immediate and delayed memory-recall tests than students who never binge drank. 

Recurrent episodes of heavy drinking can harm the hippocampal formation, a region of the brain involved in memory.

8. Drink coffee

Green tea and other coffee-related beverages contain caffeine, which may improve memory.  According to a 2014 study’s authors, caffeine increased participants’ long-term memory retention

After 24 hours, individuals who consumed 200 mg of caffeine performed better on recall tests than those who did not.

Those who must study or remember things during a time of day when they might otherwise be fatigued could find this to be helpful.

9. Drink water

Most of your brain is composed of water. Water acts as a cushion for the spinal cord and brain. It aids in the nutrition-use of our brain cells. Thus, even a tiny degree of dehydration can have severe consequences. 

It has been demonstrated that mild dehydration causes memory loss and brain shrinkage. Try to get eight or ten glasses daily or more if you’re active.

10. Take fish oils rich in omega-3

Fish oil is a good source of omega-3, which is essential for a healthy body. Several health benefits are associated with these fats, including a lower risk of heart disease, easing anxiety and tension, and delaying the onset of mental illnesses.

A fish oil supplement or fish oil-containing food may improve memory, particularly in adults over the age of 65. 

A 2015 analysis published in the National Library of Medicine revealed that individuals with mild memory loss symptoms who took fish oil or other supplements saw improvements in their episodic memory.

Furthermore, fish oil and supplements improve cognitive function and brain health by lowering inflammation in the body, which is linked to cognitive decline.

11. Practice mindfulness

Meditation and mindfulness are related but not the same. Mindfulness is a habit you can use anywhere, but meditation is more structured. Mindfulness can reduce stress and enhance focus and memory. 

In one study involving 293 psychology students, those who received mindfulness training showed improved recognition memory when remembering things compared to those who did not receive mindfulness training.  

You can integrate mindfulness techniques into your daily routine by focusing on breathing, being more aware of the moment, and gently bringing your attention back to the present when it wanders.

12. Test your levels of vitamin D

The body uses vitamin D for a variety of essential functions. A five-year study on 318 older people revealed that those with vitamin D below 20 nanograms (ng) per milliliter (mL) experienced a faster loss of memory and other cognitive capacities than those with normal vitamin D levels.

It is fairly common to be vitamin D deficient, particularly among people with darker skin tones and in colder areas. 

To find out if you require a vitamin D supplement, discuss with your doctor the possibility of having a blood test.

13. Consume foods that reduce inflammation

Eating a diet high in nutrients that reduce inflammation could help you remember things better. Antioxidants lessen oxidative stress brought on by free radicals, which helps reduce inflammation in the body. 

They can be found in fruits, vegetables, and teas. Antioxidants such as flavonoids and anthocyanins are especially abundant in berries. Consuming them could be a great strategy to avoid memory loss.

14. Add cocoa to your diet

While eating dark chocolate may seem like a treat, it may also help with memory. Thirty healthy individuals participated in a study that showed that those who took dark chocolate with 720 mg of cocoa flavonoids had better memory than participants who ate white chocolate without cocoa flavonoids.

That being said, it’s crucial to limit the amount of sugar consumed in food; therefore, go for dark chocolate with at least 72% cacao and stay away from chocolate with added sugar.

15. Switch up your training routine

Researchers who measured how exercise intensity affected participants’ recall abilities found that moderate exercise improved episodic memory while high-intensity training improved spatial memory. 

Therefore, consider switching things up a little the next time you work out.

16. Socialize

Perhaps the last thing that comes to mind while considering memory improvement strategies is getting together with friends or watching a humorous movie. Studies, however, demonstrate the cognitive advantages of leading a fun-filled, friend-filled life.

Humans are social creatures. We are not designed to live in solitude. Our relationships excite our brains; social interaction may be the best kind of exercise.

17. Take up yoga

Just 20 minutes of yoga enhanced participants’ speed and accuracy on memory tests, according to a 2012 study. Consider yoga to be mental weightlifting. 

Cells create new pathways with every downward dog you do; these pathways are very helpful for improving memory, attention, awareness, cognition, and language. 

Yoga also promotes diaphragmatic breathing, which increases oxygen intake and enhances mental clarity.

18. Steer clear of some medications

Certain medications, such as statins for high cholesterol, have been linked to cognitive impairment and memory loss. To wean yourself off of some medications, follow your doctor’s advice regarding dietary and lifestyle changes.

Treating high cholesterol may also involve eating better and losing weight. 

Discuss with your physician how to take care of your health issues so that you won’t always need prescription drugs.

19. Sniff some rosemary

According to a study on the benefits of rosemary, this herb can enhance memory. A low dose of dried rosemary powder was linked to statistically significantly faster memory speed, according to a study involving 28 older persons. 

Rosemary may help repair the harm that free radicals have caused to our systems because it seems to have some antioxidant qualities.

20. Diversify your learning styles

The majority of people learn well visually, some learn best via audio, and even fewer are kinesthetic. However, since your brain enjoys variation, consider combining all three to maintain a healthy memory. 

That entails reading, of course, but also listening to the occasional audiobook or going out and experiencing something novel firsthand.

21. Repeat and retrieve

Every time you learn anything new, repeating it makes you more likely to retain it in your brain. Our neurons form stronger connections when we repeat things. 

Read out loud and write down the things you want to remember. Take some time later to try and recall the things you learned earlier. 

22. Make use of mnemonics, acronyms, and abbreviations

If you want to be the ultimate memory expert, consider creating your own mnemonics, acronyms, and abbreviations. Since the 1960s, mnemonics have been explored as a successful teaching tool. 

Examples of their forms include songs, rhymes, acronyms, and abbreviations. 

23. Chunk information

It’s a peculiarity of the way our short-term memories function that long information is easier to recall when broken up into manageable parts. 

For instance, you might have observed that breaking up a phone number into three manageable portions rather than one lengthy one makes it much easier to remember. This is why chunking as a memory strategy is important. 

24. Refrain from using Google straightaway

Although there is a place for modern technology, it has sadly rendered humans mentally lazy. Try your hardest to get the facts in your head before reaching for your phone to ask Alexa or Google. 

This procedure aids in strengthening your brain’s neuronal circuits.

25. Visualize things

Imagine yourself carrying out the desired memory-boosting action. Use a chart or other visual aid to help you understand critical facts. Sort themes according to color or code information with different colored pens or highlighters. 

Your brain receives a memory boost when you use visual cues to recall information.

26. Drop the GPS

Dependency on the GPS for every drive is another prevalent mistake. In 2013, researchers discovered that depending on response methods, like GPS, for navigation causes the hippocampus, a region of the brain involved in spatial memory transfer, to shrink. 

Dementia and memory loss are linked to poor hippocampal health. Instead of just following the directions on your GPS, consider using your intellect to get to your destination unless you’re completely lost. 

You could use a GPS to get home, but to return, use your memory. You’ll be grateful for the added challenge to your intellect.

27. Summon your interest

When we genuinely care about something, remembering it becomes a lot easier. Some people find it useful to deliberately look for a cause for interest, like thinking about how they’ll apply the knowledge to their line of work. 

You can train your brain to give more energy to your neurons by practicing mindfulness, which strengthens them and helps them remember things. 

28. Be organized

It’s easier for someone who is organized to recall things. One useful tool for organization is a checklist. 

Writing down your checklist by hand rather than using an electronic device also makes it more likely that you will recall what you’ve written down.

29. Try spaced repetition

The spaced repetition method entails repeating information as soon as it starts to fade to refresh your mind. You’re more likely to retrieve the information when you need to recall it if you constantly reinforce it. 

Some people use flashcards to practice this strategy. They sort the cards into piles according to the difficulty of the content and work through them at predetermined intervals.

30. Avoid bright screens before going to bed

When exposed to blue light from devices like cell phones, TVs, and computers, your body produces less melatonin- a hormone that regulates your sleep-wake cycle. Sleep quality can suffer greatly from an unbalanced sleep cycle.

Our brain’s neurons overwork themselves when we don’t get enough sleep or rest. Their inability to coordinate information makes it more challenging to retrieve memories. 

Switch off your electronics and give your brain a chance to relax for around an hour before bed.

31. Play crossword puzzle games

The last twenty years have seen the growth of the brain game industry, with web-based and app-based games offering a wide range of mentally challenging problems. However, how do these games compare to a time-honored favorite, the crossword puzzle?

According to a study that was published in NEJM Evidence, people with mild memory issues who completed online crossword puzzles improved their cognitive function and had less shrinking of their brains than those who played online cognitive games.

Compared to other games, crossword puzzles are more engaging. They stimulate the development of the brain and learning in tandem.

32. Start cooking

Congratulations if you like planning and cooking wholesome meals in the kitchen. Not only are you giving your body more fuel, but by engaging your brain, you’re providing the kind of workout it needs to be healthy.

Functions assess our capacity for multitasking, problem-solving, organization, prioritization, and memory retrieval. 

With connections to other brain regions, they are mostly found in the prefrontal regions of the frontal lobe of the brain.

Organizing a complex dinner party will undoubtedly strain your executive function. Sharing a hearty, home-cooked lunch with loved ones is a common and cognitively stimulating activity.

33. Spend time in nature

Our current lifestyle lacks the amount of outdoor time that our grandparents enjoyed, and research indicates that this deficiency in natural environments negatively affects our health and happiness. However, it’s also true that spending time in nature positively alters our brains.

A study published in SAGE Medical Journal found that walking in nature or looking at pictures of nature improved directed attention abilities.

Takeaway: Boost the power of your memory with innovative methods 

It’s common to occasionally forget things. Fortunately, you can improve your memory in a variety of ways, regardless of age. You can improve your memory through practice and general good habits such as working out every day, getting enough rest, playing puzzle games, and increasing your fish oil and cocoa consumption. 

But if you still see that you’re becoming more forgetful or that your memory is deteriorating, consider enrolling in our Maximizing Memory course

You will learn useful techniques that will help you easily commit important information to memory.

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