Can someone tell me how to get good memory power?
Answers
Explanation:
Eat Less Added Sugar. Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline. ...
Try a Fish Oil Supplement. ...
Make Time for Meditation. ...
Maintain a Healthy Weight. ...
Get Enough Sleep. ...
Practice Mindfulness. ...
Drink Less Alcohol. ...
Train Your Brain.
1. Get a good night’s sleep
Decades of research support the fact that sleep is a critical time when memories consolidate and get stored. And that means missing out on sleep — or high enough quality sleep — can compromise some of those processes. The National Sleep Foundation recommends getting between seven and nine hours of sleep each night for optimal health and brain function.
2. Exercise regularly
What is exercise not good for? It’s important for your heart, your mood, your sleep and your mind, particularly the part of your mind involved in memory. In one study in middle-age women with early signs of memory loss, starting a program of regular aerobic exercise actually increased the size of the hippocampus (a part of the brain known to be involved in the memory storing process) and improved verbal memory and learning scores when the women were tested.
And a new 2018 guideline from the American Academy of Neurology recommends regular exercise as one of the things people with mild memory problems should do to help stop those problems from getting worse or turn into serious neurological disorders like Alzheimer’s disease and other types of dementia.
3. Repeat or re-learn the information later
Psychologists and others call this one the spacing effect. The idea is that the more you re-learn or remind yourself of information again and again spaced out over time the better you’ll retain that information.
Perhaps you first learn about an Olympic figure skater’s difficult upbringing watching a news clip about his story; then a day or so later you read an article about that same skater; and then a few days later a coworker starts telling you about the same figure’s skater story. Repetition helps make that story stick in your head — and so does the fact that you re-learned that information on different days in multiple different settings, Kang explains. (Multiple studies show that there is indeed merit in this approach.)
“The richer the contextual details associated with a particular memory, the greater the number of possible cues that could be helpful in evoking the memory later,” Kang says.
4. Test yourself
People often think testing is useful because it tells you what you know and what you don’t. But the more important power of testing is giving you practice retrieving information you’ve learned and establishing that connection in the brain, explains Rosalind Potts, PhD, teaching fellow at the University College London, who researches how cognitive psychology applies to education.
For example, in one study that tested a group of students on new information they had learned one week earlier, students who were also tested on the new information immediately after learning it outperformed students who were simply instructed to study the information on the test they all took one week later.