6 simple tips on how to easily improve your memory
Our memory consists of three parts and is more powerful than a computer. All information that reaches the brain is first stored in short-term memory and then passed on to other areas of the brain. Whether information is finally analyzed and evaluated in working memory and ends up in long-term memory depends on various factors. In principle, the storage capacity of long-term memory is unlimited. Nevertheless, you often can't remember names or phone numbers.
Do you sometimes find it difficult to keep things in your head?
Do you miss important appointments because you forgot to write them down in your calendar?
The abundance of information that comes at us every day can simply overwhelm the brain. Here's what you can do to improve your memory!
1. Healthy diet for more memory performance
Fast food, convenience foods and sweets may taste delicious, but in the long run, unhealthy foods have an adverse effect on memory performance. Make sure you eat a balanced diet rich in vitamins if you want to increase mental performance and improve your memory. A glass of cola or a chocolate bar will only make you fit for a short moment, but if the blood sugar level drops again after a short time, tiredness and lack of concentration will be the result.
To function optimally, the brain also needs sugar. However, this should not be cakes, cookies and other sweets, but whole grain products and fruit. These foods contain long-chain carbohydrates that are converted into sugar by your body and provide the brain with sustained energy.
Fruits like blueberries are rich in healthy plant compounds. These antioxidants protect the brain from stress and thus help to increase memory performance.
Green vegetables like broccoli should be on your menu more often if you want to do something for your memory. Besides a lot of vitamin C, broccoli also contains iron, calcium and phosphorus, as well as vitamins B2, B5 and B6, which provide your brain with optimal nutrients. It is believed that the phytochemicals found in green vegetables improve memory, imagination and logical thinking. When reading and thinking, the brain consumes a lot of carbohydrates, which must be supplied to the body through food in order to maintain memory performance.
Potatoes and legumes contain quickly available carbohydrates, which are rapidly converted into energy by the organism. At the same time, carbohydrate intake stimulates the production of the happiness hormone serotonin. Increased serotonin production has a positive effect on mood and memory performance.
2. Do not forget to drink
Caffeinated drinks such as coffee, espresso and cappuccino can also help your memory. Caffeine is considered a pick-me-up that boosts brain activity and thus also the ability to remember things. Coffee beans contain polyphenols that invigorate the brain and have a beneficial effect on memory.
Fluids are very important to improve memory function. Make sure to always drink enough. The most suitable drinks include tap water, mineral water, unsweetened herbal teas and fruit juice spritzers. These drinks are low in calories and keep you hydrated.
3. CBG: Improve memory naturally with cannabigerol
In stressful situations, with high demands in job and private life, a healthy diet is usually not enough to increase memory performance. Therefore, people often turn to dietary supplements that are supposed to help improve memory in a natural way. In this context, cannabigerol (CBG) should be mentioned. Cannabigerol is a phytocannabinoid from the cannabis plant, but it is non-psychoactive and does not cause intoxication. As a component of hashish, CBG was discovered as early as 1964. Cannabigerol consists of cannabigerolic acid. The cannabinoid is formed in the growing cannabis plant and is said to have some properties that make it interesting for medical use.
Since research on cannabigerol for health purposes is still ongoing, no results are available yet. However, it is believed to have great medicinal potential. For example, cannabigerol is said to be a powerful neuroprotectant that can protect the brain as well as the nervous system from oxidative stress. Among the unique effects of CBG is that it is thought to have a positive effect on sleep. During sleep, the brain is actively engaged in processing information and storing it in memory.
4. Brain training as a fitness program for the memory
Memory exercises are a simple and practical way to improve the brain's ability to store information. If you do brain training regularly, you will notice the first results within a short time. In most cases, a daily workout of 10 to 15 minutes is enough to activate your memory and optimize your retentiveness. Most memory exercises can be done during a break at work. The more often your brain is exercised, the better you will remember things. In the long run, brain training will not only improve your memory, but also your concentration. You will once again be able to remember numbers, facts and contexts without mnemonic devices or technical aids such as smartphones. Train your memory every day with a few simple exercises.
The best-known memory exercise is mental arithmetic. As a brain training exercise, mental arithmetic can be used everywhere, when calculating prices in the supermarket as well as when calculating household expenses.
Another way to improve memory is memorization. Short texts, such as product descriptions, news in the newspaper or similar, are ideal. Read a text slowly and carefully and then try to reproduce what you have read in your own words. Memorization works like a natural fitness program for your gray matter. You achieve a similar effect when learning a new language. Learning vocabulary also helps train your long-term and short-term memory.
5. Increase mental performance with sports
Sport and exercise make you fit. At the same time, the brain is supplied with more blood, so that mental performance increases. Suitable endurance sports for memory training include cycling, jogging, walking and hiking. In the gym, you can also do something for your memory with light treadmill training. Basically, all sports activities have a positive effect on your little gray cells. When you are active, new brain cells are formed and the number of blood vessels in the brain increases. In addition, the branching and wiring of the cells in the brain becomes stronger and denser, which in turn has a positive effect on memory function.
Regular exercise reduces fat deposits between brain cells. If you sit at a desk during the day, you should use your free time to move around as much as possible. Brisk walking also helps the brain's thinking center. Avoid driving short distances and walk or ride a bicycle instead.
6. Improve memory performance with sufficient sleep
Getting enough sleep is especially important if you want to strengthen your brain power and improve memory. During the nightly sleep, the entire body regenerates. The brain also uses this resting phase to sort out the information it has absorbed during the day and store it for the long term. During sleep, what is learned is solidified. However, going to bed late, irregular bedtimes, lack of sleep and insomnia can severely disrupt this process. In order for your memory to function optimally, you should get into the habit of proper sleep hygiene. While pulling all-nighters is fun, sleep deprivation is harmful to your memory. Adults need about 7 to 8 hours of sleep per night for the body to recover.
The body's own regeneration processes can only run optimally during the nightly rest period. In order to sleep peacefully, you should close the windows at night so that no noises from outside penetrate and disturb your sleep. Ban electronic devices such as computers, smartphones or tablets from your bedroom, as the bright light from screens can affect your sleep quality. If you are sensitive to caffeine, avoid drinking coffee in the evening. Relaxation methods such as yoga, meditation and autogenic training can help you relax and are also suitable for stress reduction. Relaxed you sleep better and help your brain to regenerate and improve memory performance.
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