Recalling things can get tricky sometimes, especially as we grow older. One of the major functions of the brain is to store and retrieve data that may be relevant or critical to our daily activities. Whether you are a professional tying to recall your boss's last instructions, or a student trying to remember your notes for your exams, or a housewife trying to remember where you left the keys, Memory is very important for survival.
The part of the brain that plays an important role in memory consolidation is the hippocampus. It is important for converting short-term memory to long-term memory. The amygdala also performs a primary role in the processing and memory of emotional reactions and social and sexual behavior, as well as regulating the sense of smell.
Since memory or the ability to memorize is an important survival skill, how do we improve our capability to memorize?
There are various techniques.
No. 1: Mindfulness activities can help Memory - Meditation helps improve our memory. As cited in a research published in Social Cognitive and Affective Neuroscience Journal, "Meditation training can enhance various cognitive processes, such as emotional regulation, executive control and attention, particularly sustained attention.”(Kang, et.al.,(2012)).
Find time to do meditation. It is a good exercise for the brain.
No. 2 - The Myth about Gingko Biloba- until recently, it has been thought that taking gingko biloba can help boost memory. Ginkgo biloba, commonly known as ginkgo or gingko, also known as the maidenhair tree, is the only living species in the division Ginkgophyta, all others being extinct. It is found in fossils dating back 270 million years. Native to China, the tree is widely cultivated, and was cultivated early in human history.
A 2008 study by Dr. Hiroko Dodge from Oregon State University at Corvallis suggests that ginkgo biloba may improve memory. However, the same study also showed that ginkgo biloba also may also increase the risk of strokes. By the end of the three years, seven of the patients taking ginkgo biloba had had strokes, while no patients taking the placebo did. A 2008 study by the University of Virginia’s School of Medicine studied 3,069 patients who took either ginkgo biloba or placebo.
Some studies show that Vit B-12 can slow cognitive decline in people with early Alzheimer’s when taken together with omega-3 fatty acids. There is some evidence to suggest that vitamin E can benefit the mind and memory in older people. A 2014 study in JAMA or The Journal of the American Medical Association found that high amounts of vitamin E can help people with mild to moderate Alzheimer’s disease. However, there is a caveat here. the required dose of Vit E to get the effect is at dangerous levels. The participants in the study took 2000 IU of Vit E. Taking more than 1,000 IU a day is especially risky for people with cardiovascular disease, especially for those on blood thinners. It also increases the risk of prostate cancer.
No. 3: Taking coffee can help memory consolidation - a study shows that caffeine enhanced consolidation of long-term memories in humans. This study was a randomized, double-blind, placebo-controlled trial in caffeine-naive participants. The results of the study demonstrate that caffeine enhanced consolidation once other effects of caffeine are appropriately controlled. However, the mechanisms by which caffeine enhances memory consolidation remain largely unclear.
No. 4: Mediterranean diet helps boost memory - your food definitely has a large influence on how you can improve your memory. In a study done about the Mediterranean diet, it includes improved memory as one of its benefits. The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease. The Mediterranean diet is composed of high consumption of vegetables, fruits and nuts, legumes, and unprocessed cereals; low consumption of meat and meat products; and low consumption of dairy products (with the exception of the long-preservable cheeses), including olive oil.
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