Have you ever found yourself frantically searching for your keys or struggling to remember information for an exam? If so, you’re not alone. Fortunately, science offers some effective strategies to enhance your memory right away. Let’s explore these methods and learn how to boost your brainpower!
One of the best ways to improve your memory is by hitting the gym, and yes, that includes cardio! Research using MRI scans has shown that regular aerobic exercise, such as running, can enhance memory performance. This is because it increases blood flow and volume in the hippocampus, a crucial part of the brain for learning and memory. Interestingly, the hippocampus tends to shrink by one to two percent each year in late adulthood, so aerobic exercise can help counteract this age-related decline.
After your workout and before diving into your studies, treat yourself to a nutritious snack. Consuming foods that increase glucose and insulin levels can aid in learning new information and consolidating memories. This is likely because the hippocampus is rich in insulin receptors. A great snack choice is blueberries. Studies have shown that participants who consumed blueberry supplements had an improved ability to recall past events. Blueberries are packed with flavonoids, which protect neurons, enhance their function, and promote regeneration.
Maintaining strong social connections is another key to better memory. Research has linked high-quality personal relationships with improved memory. A study in 2017 found that adults aged 80 and above who reported satisfying relationships had cognitive abilities similar to those in their 50s and 60s. Social interactions can also protect against memory decline associated with dementia. Friends provide social pressure that encourages self-care and present cognitive challenges that stimulate the brain. So, make sure to spend time with your friends—they might be boosting your memory!
If you’re eager to take your memory skills to the next level, consider training like a memory champion. These individuals can memorize the order of a deck of cards in just 30 seconds. Interestingly, their superior memory skills aren’t due to anatomical differences, meaning you could achieve similar feats with dedicated practice. A study found that after six weeks of daily 30-minute training, participants developed neural connectivity similar to memory athletes, improving their recall from 26 to over 60 words.
Feeling anxious about an upcoming presentation? Don’t fret! Research indicates that a certain level of anxiety can actually help us remember details during stressful events. Hormones like cortisol play a role in promoting long-term memory formation, enabling us to process stressful situations and adapt our behaviors. However, it’s important to find the right balance, as excessive stress can impair memory.
In our fast-paced world, we often find ourselves overwhelmed, leading to forgetfulness, such as misplacing passwords. Fortunately, LastPass can help alleviate this stress. LastPass securely stores all your passwords in one place, allowing you to generate stronger passwords and update them easily. It works across various devices, including laptops and smartphones, and even provides password breach alerts to keep you safe. With LastPass, you never have to worry about remembering or resetting your passwords again.
Thanks to LastPass for sponsoring this episode, and we look forward to sharing more science insights with you next week!
Organize a group workout session with your classmates. Choose an aerobic activity like running or cycling and track your progress over a month. Discuss how regular exercise impacts your memory and cognitive performance.
Plan a snack exchange event where each participant brings a memory-boosting snack, such as blueberries or nuts. Share the scientific benefits of each snack and enjoy a healthy study break together.
Challenge yourself to strengthen your social connections by organizing a weekly meet-up with friends or joining a new club. Reflect on how these interactions influence your memory and overall well-being.
Participate in a memory training workshop where you learn techniques used by memory champions. Practice these techniques daily and track your progress in recalling information over several weeks.
Attend a seminar on stress management techniques. Learn how to balance stress levels to optimize memory retention and apply these strategies during exam periods or high-pressure situations.
This episode is sponsored by LastPass. Whether it’s losing your keys or trying to cram information for an exam, sometimes we just need our brains to be less forgetful. So, using science, how can you improve your memory right now?
First things first, you should hit the gym. But sorry, you can’t skip cardio! MRI studies show that regular aerobic exercise, like running, improves performance on memory tasks by increasing blood flow and volume in parts of the hippocampus. This is important because the hippocampus is critical for learning and memory, but it shrinks by one to two percent per year in late adulthood. So, aerobic exercise can be a great way to combat age-related memory decline.
After the gym and pre-studying, grab a good snack. Increased glucose and insulin after a meal have been shown to promote the learning of new information. These elements are also key to the consolidation of memories, likely because the hippocampus is enriched with insulin receptors. A good snack option could be blueberries, as studies show that participants given a blueberry supplement had a better ability to recall past events. Blueberries contain flavonoids that protect neurons, enhance their function, and stimulate regeneration.
Make sure to keep up with your social connections. Scientists link high-quality personal relationships to better memory. A 2017 study found that adults aged 80 and up who reported more satisfying relationships had cognitive abilities similar to those in their 50s and 60s. Other research shows that social interactions can protect against memory decline common in dementia. Friends create social pressure that encourages self-care and present cognitive challenges that stimulate the brain. So, hug your friends today because they may be helping your memory!
If you really want to take it a step further, you could try to become a memory champion. These individuals can memorize the order of a deck of cards in just 30 seconds. Superior memory skills aren’t due to anatomical differences, meaning you could achieve similar feats with intense practice. One study found that after six weeks of daily 30-minute training, participants exhibited similar neural connectivity to memory athletes, improving their recall from 26 to over 60 words.
Feeling stressed about memorizing a presentation for tomorrow? Don’t worry! Research suggests that an optimal level of anxiety can help us remember details during stressful events. Hormones like cortisol act on the brain to promote long-term memory formation, helping us process stressful situations and adjust our behaviors. However, too much stress can impair memory, so it’s about finding the right balance.
For the most part, we are often overly stressed, which can lead to forgetting passwords. Thankfully, there is LastPass. LastPass helps relieve the anxiety of remembering different passwords by storing them all in one safe place. You can store an unlimited number of passwords, generate stronger ones, and update them easily. It works on many devices, including laptops and smartphones, and even has a password breach alert to keep you safe. With LastPass, you never have to write down, remember, or reset your passwords.
Thanks again to LastPass, and we will see you all next week for another science video!
Memory – The faculty by which the mind stores and remembers information. – Research in cognitive psychology often explores how memory can be enhanced through various techniques.
Exercise – Physical activity that is planned, structured, and repetitive for the purpose of conditioning the body. – Regular exercise has been shown to improve cognitive function and reduce symptoms of depression.
Hippocampus – A region of the brain that is associated with memory formation and spatial navigation. – Damage to the hippocampus can result in difficulties forming new memories, a condition known as anterograde amnesia.
Glucose – A simple sugar that is an important energy source in living organisms and is a component of many carbohydrates. – The brain relies heavily on glucose as its primary energy source, especially during periods of intense cognitive activity.
Blueberries – A type of fruit known for its high levels of antioxidants, which can have beneficial effects on brain health. – Studies suggest that consuming blueberries may improve memory and delay cognitive decline in older adults.
Social – Relating to society or its organization, often involving interactions among individuals. – Social interactions play a crucial role in the development of cognitive and emotional skills in humans.
Anxiety – A feeling of worry, nervousness, or unease about something with an uncertain outcome. – Chronic anxiety can interfere with daily functioning and is often a focus of psychological research and therapy.
Stress – A state of mental or emotional strain resulting from adverse or demanding circumstances. – Prolonged exposure to stress can have detrimental effects on both physical and mental health, including impairing memory and concentration.
Learning – The acquisition of knowledge or skills through experience, study, or being taught. – Effective learning strategies are essential for academic success and are a major area of research in educational psychology.
Neurons – Specialized cells transmitting nerve impulses; a nerve cell. – Neurons communicate with each other through synapses, forming complex networks that underlie all cognitive processes.
