Memory-enhancing techniques
Published:Wednesday | June 14, 2023 | 12:25 AMKeisha Hill/Senior Gleaner Writer
IF YOU have ever found yourself forgetting where you left your keys or blanking out information on important tests, you have probably wondered how to improve your memory. Fortunately, there are many ways that you can do so to increase memory power.
Obviously, utilising 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 do not 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 involves tweaking or dramatically changing your normal study routine, but there are a number of strategies you can utilise to get more out of your memory.
Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical Centre, said 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.
Researchers have found that information is organised in memory in related clusters.
“You can take advantage of this by structuring and organising the materials you are studying. Try grouping similar concepts and terms together, or make an outline of your notes and textbook readings to help group related concepts,” Dr Thomas said.
Studying materials over a number of sessions, he said, 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,” he said.
Mnemonic devices are also techniques often used 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 utilise positive imagery, humour, or novelty,” Dr Thomas said.
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 will probably notice that recalling the information is much easier.
“When you are 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,” Dr Thomas said.
Research published in 2017 suggests that reading materials out loud significantly improves your memory of the material. “Educators and psychologists have also discovered that having people actually teach new concepts to others enhances understanding and recall,” he said.
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 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.
“So, the next time you are struggling to learn new information, consider getting a good night’s sleep after you study,” Dr Thomas said.
Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains, ‘healthy’ fats (such as olive oil, nuts, fish) and lean protein will provide lots of health benefits, but such a diet can also improve memory. For brain health, though, it is not just what you eat, it is also what you do not eat.
Overall, a strong memory depends on the health and vitality of your brain. Whether you are a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are many ways that you improve your memory and mental performance
“The human brain has an astonishing ability to adapt and change, even into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways,” Dr Thomas said.
The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age.