Your Memory: How to Improve Your Memory, Essay Example

Memory is defined as the mental activity of remembering information that one has experienced or learned. The activity involves complex processes involve various parts of the brain and which gives one service in disparate ways (Kenneth L. 194). Every person has two types of memories .These are: short-term memory is a fragile memory in which the mind stores information for a very short time (a few second s or minutes like the period between looking up a number in the phone and dialing it) .this type of memory is made to be otherwise if the brain had to retain the information of every activity or every person one interacts with then the ‘disk’ would soon read full. The other type of memory is the long term memory which in which information is retained for long time. The information stored in this type of memory is either meaningful to the individual like friends and family data or made an emotional impression for instance the day a close relative died, the day of your wedding or even the information could be a necessity for example information to be examined on and job procedures and therefore an effort is made consciously or unconsciously to retain such information. Long term memories include semantic memories  which helps recall data (facts) which is not bound to place or time, episodic memory or  personal memories concerning experiences a person had at specific times and the procedural memory which involves routines and procedures performed  so often that the conscious recall  becomes unnecessary. The areas of the brain vital for memory formation and retention include the hippocampus which process the information, amygdala which processes emotions and helps in imprinting memories involving emotion and finally the cerebral cortex (brains outer layer) which different zones for storing the most long term memory. This different zones store different information depending on kind of processing involved for example sensory input and language. Memory also involves communication among the network of neurons found in the brain (Kay D. 115) .

The complexity of human brain can not compare even with the most advanced machine and therefore improving human memory needs an extra effort. The means of improving human memory range from brain exercise to use of mnemonic device to health habits a nd nutrition.

Brain Exercises

More brain work means increased ability to process and recall information. Sensory and novelty stimulation form the foundations for brain exercise. Changing a routine in a way that is challenging means new brain pathways not previously used is put in use. For example brushing your shoes with the non dominant hand activates the less utilized connections on the brains non dominant side. Involving your brain in an aerobic exercise is also vital .Such exercise force you to utilize your faculties in a way that is unusual. These include learning a strategy for a new game, taking a new subject which is not familiar, showering and dressing with eyes closed among others all which help maintain firing of the synapses (Gilles E. 220). In addition to exercising your brain, the following are some basic things you can do to enhance your ability to retain and retrieve memories: The most important thing is to pay attention because you can only encode something into your brain if you pay close attention to it. The processing of a piece of information via the hippocampus and then into the relevant memory centre requires eight second and therefore you should avoid multitasking if concentration is to be achieved.  In addition if you get easily disrupted you should look for a quiet place with no interruptions. Another way is by considering your learning style when tailoring acquisition of information. Most people  learn best by reading or  seeing what  is necessary for them to (visual learners) while  some  others are auditory learners and can only  learn better through listening and thus might  benefit  by recording necessary information and listening to it till they are able to recall it.  In addition one should learn to organize information through taking notes on complex materials, writing down in date books and address books, on calendars and through the use of both pictures and words in learning information. You should then relate what you know to the new acquired information. Another way is by understanding and interpreting materials that are complex. This requires understanding basic ideas instead of memorizing .once you have understood rehearse the information often, review your learning on   the same day you learn it and practice spaced rehearsal. In addition be motivated and keep optimistic because if you tell yourself that you have a bad memory you hamper your brains ability to remember while on the other hand a positive mental feedback brings an expectation of success. Finally ensure that you involve as many senses as you can when learning for example if you learn through seeing or reading, read loud what is necessary to remember and even recite rhythmically then rewrite the information to help make an imprint into your brain. Try also to relate information to smells, colours, tastes and texture (Betty F. chapter 3).

Nutrition and Memory Improvement

In addition to lots of health benefits diet based on vegetables, fruits health fats and whole grains can also improve memory. Research indicates that certain nutrients stimulate and nurture brain function. Antioxidants like beta carotene, vitamins C and E fight free radicals, which can damage cells because of their high reactivity .the antioxidants safely interact with them and neutralize them. Antioxidants also improve oxygen flow through the body and into the brain. Sources include : sweet potatoes, berries especially  blueberries ,  red tomatoes,  broccoli,  broccoli, green tea, citrus fruits,  nuts and seeds and the  liver.

Vitamin B  especially folic acid , B12, and B6  breakdown homocysteine an amino acid which produce toxic effects to the nerve cells and hence protect the neurons. The B vitamins are also involved in the formation of red blood cells involved in transport of oxygen .Best sources include: broccoli, spinach strawberries asparagus, melons soybeans, citrus fruits, black beans and other legumes and dark leafy greens. In addition, Omega-3 fatty acids are associated with cognitive function and are found in high concentrations in the brain. Best sources include: cold-water fish like herring, salmon tuna, mackerel and halibut; flaxseed and its oil, and walnuts and its oil. Certain health habits also help to enhance the ability to encode and recall information. Such include good sleep habits which consolidate the memory and also avoid sleep disorders like insomnia which make you tired all day and unable to concentrate. Another important habit is regular exercises which increase flow of oxygen into the brain and also reduce the risk of getting disorders like cardiovascular diseases and diabetes which result from sedentary lifestyles and which can lead to memory loss and also stroke. Regular exercise may also protect the brain cells and enhance vital chemicals in the brain. In addition managing stress is also important because it lowers levels of stress hormone and cortisol which can damage the hippocampus. In addition stress interferes with concentration and thus should be managed if a good memory is to be enhanced. Abstaining from smoking is also a good health habit because it reduces risks of cardiovascular disorders caused by smoking and which reduce oxygen flow to the brain by constricting arteries supplying the brain. (www.helpguide.org/life/improving_memory.htm)

Works Cited

Betty F. The memory manual. Simple things you can do to improve your memory .New York: High wire press; 1999: chapter 3

Gilles E. Memory fitness: A guide for successful Aging. Philadelphia: Springhouse 2003: Page220.

Improving your memory: Tips and techniques to improve your memory. www.helpguide.org/life/improving_memory.htm 

Kay D. What is memory and how to improve it. New York: Stanford university 2004

Kenneth L. Your Memory; How it works and how to improve it. .Netherlands: Psychology press; 2001: Page 194.