How to Improve Your Memory?
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How to Improve Your Memory
Brain cells need training to stay alive or they will die off in a short period of time after cell division has completed. Believe it or not, this can be in just a few short weeks. This is a pretty scary example of what long-term inactivity can do to your brain cells.
Learning how to improve memory is not rocket science! In this guide, we’re going to share you with information about how important it is to exercise to avoid memory loss (or other symptoms of cognitive decline) and how to improve memory retention to help preserve brain health until old age.
Here are 7 things you need to know about how to improve working memory, how to improve concentration and how to improve memory retention. By following the tips in this guide, you’ll start to notice the results quickly, possibly even within a few days.
7 Easy Ways to Improve Your Memory
1. Eat healthily - To Improve Memory, Get the Perfect Nutrients from your Daily Diet
Adult neurogenesis is the key factor for brain health. It is the process by which neurons are generated from neural stem cells in the adult.  We discuss the importance of proper nutrition for brain health in our comprehensive article How to Improve Memory Naturally.
Proper nutrition is like a vitamin for the brain, helping you to achieve a healthier and happier life. To find out more detailed information about foods that improve memory, please refer to the above article. But for those of you who don't want to read through a long article, here is a brief summary of the article content:
Add Blueberries in your Daily Diet
Blueberries have been classified as superfruits for their health-boosting properties. They contain several important vitamins, such as vitamin C and vitamin K. In addition to the intake of vitamins, blueberries also promote neurogenesis and reverse the age-related cognitive decline evident in humans. In some research programs, blueberry supplementation has been linked with significant memory improvement. To promote your brain health, we suggest the inclusion of at least 30-50 grams of fresh or frozen blueberries into your daily diet.
Add Omega−3 Fatty Acids in your Diet
Omega-3s are polyunsaturated fatty acids that play an important role in the human diet. Omega-3 fatty acids are known to reduce the effects and prevalence of certain diseases, such as psychiatric disorders, not forgetting that they enhance neurogenesis. With a low rate of neurogenesis, a person is prone to cognitive disorders, memory loss, depression, and anxiety. Add a handful of walnuts or peanuts into your daily diet and two portions of oily fish a week to combat this.
Enjoy Green Tea Daily
Many studies have shown that drinking green tea regularly is associated with a lower incidence of neurocognitive disorders, such as Alzheimer’s disease. A study founded the combination of green tea extract and L-theanine improved memory and attention in elder people with mild cognitive impairment. Who would like to lie on the hospital bed in old age while having problems with their memory? Probably nobody. To help prevent this, we recommend that you drink at least 2 cups of green tea every day. But basically, the more the better!
Add Curcumin to your Food
Did you know that India has one of the lowest prevalence rates of Alzheimer’s disease in the world? It is believed that this is because of their use of the Turmeric herb, an old Indian spice with a chemical compound called Curcumin. Turmeric contains also many beneficial nutrients, such as calcium, flavonoids, zinc and vitamin C. Curcumin represents the bright yellow color in the curry spice turmeric. Do you like chicken? An easy way to get curcumin is to add it to chicken-based foods. It is really delicious too!
2. Do Physical Exercises
It has long been known that physical exercise and physical activity bring many health benefits. Exercising also improves learning ability, memory, and concentration. Even from being a small baby, the brain develops on the basis of movement and stimulus from different senses. Exercising the balance sense accelerates the child's development, especially intellectual talents. For older children, good aerobic fitness means better school grades, as well as improved memory and attention. 
In adults, the more exercise you do, the more gray matter is formed in the brain area. This means better memory and performance in memory and vigilance tests. Exercising improves blood circulation in the hippocampus, where new neural cells are generated.
Exercising also helps with children who have attention deficit disorders such as ADHD. Exercise helps them to concentrate and focus on relevant things.
3. Avoid Stress
Stress reduces neurogenesis, so you should avoid it wherever possible. The slowdown in neurogenesis directly affects working memory and can affect your entire body. Long-term and high levels of stress can cause memory loss symptoms.
Exercising has been shown to reduce stress, but if exercise is compulsive and involves eating disorder, it can be harmful. Training too hard or with too much intensity does not reduce stress but instead increases it.
What are the effects of stress on your body? According to research, a stressful life doesn't do any good to anybody, and will certainly not improve your memory. A scientific study has found that stress might lead to memory loss and brain shrinkage. 
Stress hormones produced by the body include cortisol, and the more stressed you are, the more of the hormone is produced. Another study found a relationship between cortisol and the risk of dementia. If you suffer from too much stress, consider changing your lifestyle and the way you approach things. It's worth it in the long term.
4. Have Sex
In studies, having sex has been shown to increase neurogenesis, the formation of new brain cells. It also causes large releases of dopamine, known as the "pleasure chemical". Dopamine produces the feeling of pleasure in the brain, affects sleep quality, and improves learning. So, according to the research, here’s how to improve memory – have more sex! And more importantly, it also guarantees a more enjoyable life.
Dopamine deficiency makes concentration more difficult. We live in a busy world, but it is important for married couples to actively find time in the calendar to fulfill their duties in bed. It is rewarding because dopamine adds a really good twist: you want to be active, want to learn new things, and want to sleep well.
5. Train Your Brain
What does research say about the impact of brain training in relation to how to improve memory? A recent brain study, conducted by a researcher at University College London, proved that watching TV reduces memory. The effect is due to the inactivity of the viewer.  Long-term brain inactivity is a bad thing whereas training your brain is a good thing.
In neurogenesis, new brain cells are developed. Remember, with good nutrition we can promote neurogenesis, but what is extremely interesting is that new brain cells need challenges, such as training, to stay alive - otherwise, they will die in a couple of weeks after the cell division.
Simply improving your nutritional intake is not enough for the brain as putting your brain to work is also required because life of a brain cell depends on brain activity. You need to learn new things to keep your brain in good shape!
Remember to use your brain to learn new things, as the brain does not fully benefit from the effect of good nutrition or physical exercise unless it is used. In conclusion, it can be said that the combination of movement, proper nutrition, and learning increases memory capacity and makes all future learning easier.
One interesting thing to know is that breathing through the nose helps you to remember, as a test done in Sweden proved. 
6. Sleep Well
There is a relationship between sleep and memory. Good sleep and even short naps during the daytime help to improve memory and concentration. The effect of sleep on memory, the human brain, and the overall effects on an individual's life is researched actively in neurology, psychology, and related disciplines.
Sleep affects learning, so it's important to get enough sleep. The need for sleep varies with age and is also individual to the person in question – some can thrive on less sleep, while others cannot. Young people need to sleep for about 8-10 hours each night, not just on weekends. Physical and mental effort increases the need for sleep.
With age, the need for sleep decreases. People over 70 years of age need an average of only 6-6.5 hours of sleep per night. Often sleep is more intermittent in older people and short naps are required during the day. But it doesn’t matter how old you are, make sure you get enough sleep, no matter whether you're young or old.
How do I know that I sleep too little? An example of one symptom is clear - If you feel tired in the morning or during the day, the amount of sleep you’ve had is likely to be too low, or the quality of your sleep was poor. If you can't sleep properly, make sure your room is cool and dark – but also consider going to consult with a doctor. Your quality of life can be dramatically improved!
7. Avoid High Consumption of Alcohol and Smoking
Smoking and excessive alcohol consumption reduce neurogenesis. Alcohol consumption significantly decreases neurogenesis in the adult hippocampus. A study on moderate alcohol consumption on rats showed that the number of cells produced in the hippocampus was reduced by nearly 40% after some time.  So if you're wondering how to improve memory, high alcohol consumption is not the proper way to go – in fact, it is entirely the opposite.
Similarly, a rat test on the dangers of smoking showed that, after some time, tobacco smoke exposure decreased the number of dividing cells nearly 20%. 
As we all know, smoking is bad for your health. So, don't smoke and don't drink (or at least in moderation) to allow your brain cells to divide normally!
Conclusion: How to Improve Memory
As a summary, when it comes to the question of how to improve memory and avoid memory loss, research shows that a good and versatile diet helps to improve your memory with time. This information is a pretty clear example of how you can improve your quality of life.
But if you want to achieve the best results, that's not enough - to maximize memory development, you need to perform physical exercises, avoid stress, fulfill the obligations of marriage, put your brain to work, sleep well, and avoid smoking and high consumption of alcohol.
The best thing for you is to keep yourself in good shape because physical and intellectual abilities go hand in hand.
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 Helsingin Sanomat, newspaper. Article on page B 8: "Fyysiset ja älylliset kyvyt käyvät käsikkäin" 4.3.2019 https://www.hs.fi
 CNN, "Stress might lead to memory loss and brain shrinkage, study says" October 25, 2018 https://edition.cnn.com/2018/10/24/health/stress-memory-loss-under-50-study/index.html
 Helsingin Sanomat, newspaper. Article on page B 9: "Tutkimus: Television katselu heikentää kykyä älyllisiin suorituksiin" 1.3.2019 https://www.hs.fi/tiede/art-2000006020235.html
 Helsingin Sanomat, "Nenän kautta hengittäminen auttaa muistamaan, todistaa Ruotsissa tehty koe" 24.10.2018 https://www.hs.fi/tiede/art-2000005875339.html
 NCBI, "Moderate drinking? Alcohol consumption significantly decreases neurogenesis in the adult hippocampus." https://www.ncbi.nlm.nih.gov/pubmed/22906480
 NCBI, "Tobacco smoke diminishes neurogenesis and promotes gliogenesis in the dentate gyrus of adolescent rats." https://www.ncbi.nlm.nih.gov/pubmed/21840504