How to improve your memory with a couple of simple tips?

Some days my memory slips me. I try to remember stuff that seemed so easy like what I was looking to do just the day before or when I am in a game of chess, trying to remember the moves prior. As usual, I blame age but maybe there are ways to improve these. So here’s a couple of tips for you and me of course to try out.

1. Sit Tall

When we are sad or afraid, we naturally collapse or cower. Studies show that the converse is also true: when we slouch, this defeated position actually causes us to feel anxious or depressed – which makes it harder to think clearly and remember things. In a study of 125 university students, 56 per cent found it easier to do maths problems when they sat up straight than when they slumped down.

Erect posture apparently improves memory because it boosts blood and oxygen flow to the brain – by up to 40 per cent, according to one estimate.

2. Exercise – Once

Having trouble remembering faces? Break a sweat. In a small study, researchers at the University of Iowa showed pictures of faces to older people (average age: 67) on

two different days and after two different kinds of workouts. On one day, they pedalled a stationary bike for 20 minutes at a pace that was intense enough to make them breathe heavily but still be able to talk. On the other day, they simply sat for 20 minutes on a self-pedalling bike.

On average, people remembered the faces better after the intense exercise. What’s more, the memory gains after a single workout were similar to the gains after three months of regular exercise.

3. Limit TV

Every parent and grandparent has heard that too much screen time can hurt a child’s cognitive ­development. But what about those at the other end of their life span?

To find out, researchers at University College London analysed data

from more than 3500 participants in a long-term study who were age 50 or older and did not have dementia at their initial assessment. Controlling for physical activity, health ­conditions, and demographic factors such as education, they found that people who watched more than three and a half hours of TV a day for six years experienced a greater drop in verbal memory test scores (an average decrease of 8–10 per cent) than those who watched less (an average decrease of 4–5 per cent).

On a related note: another study found that watching violent programming elevates stress hormones, which impairs memory.

4. Doodle

Researchers at the University of Waterloo recruited a group of younger adults and a group of older adults, gave them a series of 30 words, and asked them to either draw or write them out. After a short break, both groups were asked to recall as many words as they could. In both agegroups, those who drew the words remembered the most. The effect was actually greater in the older adults.

According to one of the study’s ­authors, this happens because while some parts of the brain involved in memory retrieval deteriorate with age, the visual-processing regions usually don’t. Hence, sketching can help adults of any age keep their memory as sharp as a university student’s.

5. Walk Backwards

Next time you’re trying to recall something, don’t just think back – walk backwards. In a series of experiments, participants viewed a video of a staged crime, a word list or a set of pictures. Then they imagined walking forwards or backwards, watched a video that simulated forward or backward motion, or actually walked forwards or backwards. Some people also sat still.

Backward motion – whether real, imagined, or watched – helped people remember the information better than sitting still and, in most instances, better than forward motion. It may be that moving backwards in space mentally helps us move back in t ime to the moment we learned something.

For me, walking backwards really helps. Not literally of course. Just removed the TV from my living room so I will have to report back if that works! After trying one of those listed on top, try to remember, what did you eat for lunch two days ago? Time for me to get back to my game of chess.

Check out my related post: Do you have an organized mind?

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