Memory is one of the most important aspects of life
Memory contains your joy, pain, hope and life experience. It can help you recall important events, and it can also provide a sense of purpose that gives you meaning in life.
When your memory is weakened or damaged, it may make you lose the ability to make the right decisions and disconnect you from your loved ones. Memory problems can limit your work success, steal your independence, and make you vulnerable to attacks by people who try to take advantage of you.
How memories are made
Although the biology of memory is complex, the more you know about memory, the better you will understand how to improve memory. When connected with emotion, your senses-taste, sight, touch, smell and hearing-are the original components of memory.
Your brain processes your experience by consciously focusing on something (such as learning) or subconsciously building associations (such as attaching the importance of emotion to new information, such as your first kiss) to process your experience to form a memory.
In each new situation, your brain will form new connections, and its wiring will also change-a capacity called neuroplasticity.
There are 3 ways to remember:
- Encoding -This process occurs when your brain gives meaning to experience or determines the reason for something that happened. Research shows that when we associate it with a goal, we remember things better and retain them for a longer period of time.
- Store –Research shows that the brain does not store memories with complete and precise memories, but simply retrieves them. Instead, it stores memories in small fragments scattered in different areas of the brain.
The hippocampus is an important way to store memories for a long time. If the hippocampus is damaged, it may be difficult for you to recall details and events of the past.
- Remember – At this stage, your brain will reconstruct memory from smaller storage blocks. When you remember something, this is not an exact replay of the experience. This is more like a creative imagination, like someone exaggerating the time to catch a 10-foot catfish.
Memory will change over time. When your brain recalls a memory, it stimulates the neural pathways created when the memory is formed. Continuous enhancement of memory will increase over time.
The formation of memories requires a complex dance between the network of nerve cells and the various neurotransmitters they produce (especially glutamate and acetylcholine). Studies have shown that the activity of acetylcholine may be lower in the elderly, and this decline may be related to memory impairment.
Now that we have understood how to make memories, here are 5 types of memories.
- Sensory memory -Less than 1 second (most of them are lost because they are not encoded)
- Short-term memory -Less than 1 minute (for example, phone number)
- Working memory -A few seconds to a few hours (for example, fill up the exam content)
- Long-term memory -Hours to months
- Lasting memory -From several months to a lifetime
Of course, the most famous of these 5 types are short-term and long-term memory.
Short-term memory and long-term memory: effective ways to train the brain
Short-term memory is also called activity or primary memory, and is related to what we are thinking about at a particular moment. Although often used interchangeably, short-term memory is different from working memory. Short-term memory temporarily stores information in memory, while working memory manipulates and prioritizes information, some of which may subsequently become long-term memory.
It is estimated that information is only retained in short-term memory for about 30 to 60 seconds. In addition, we believe that we can store 4 to 9 items in short-term memory.
Short-term memory storage is also susceptible to interference, especially in an environment where your background music or TV is shiny or people are talking in their ears.
Short-term memory skills:
You can keep a short-term memory by saying the information aloud (such as the license plate number or phone number) or repeating it in your mind.
In addition, please try to break down numbers, letters or words into smaller units or digits. This should help you remember it better at least in the short term.
Most memory experts believe that memory must undergo short-term memory processing before entering long-term storage. When you retrieve information, by bringing memory into consciousness, you can access long-term information. The speed or accuracy with which a person recalls selected information may lead them to believe that they have a “good” or “bad” memory.
In fact, there may be many factors that affect your ability to retrieve information. Maybe you didn’t code correctly at first because you were distracted. Or, if you just remembered something you wanted to recall earlier in the day, it might indicate a conflict between the encoding and retrieval phases.
Although getting older usually has a negative impact on memory, there are steps you can take to slow the aging of the brain. These include many exercises that can help you maintain a clear memory for a long time.
Long-term memory tips:
If you recently forgot the location of the keys or glasses, one of the following three situations may occur: 1. You may not register where you put the keys or glasses; 2. You may not keep the registered content; 3. You The memory may not be retrieved accurately. To remember where to place the object, make sure that these three stages of the stored procedure are running properly.
Using mnemonics (such as mnemonics) is a good way to improve memory. For example, when remembering a list, associate each item with the most humorous or absurd image you might think of to help you recall it later. No one sees an image in your mind, so be creative and have fun with it.
If you have challenges with short-term or long-term memory, or just want to make sure that long-term memory remains clear, here are some energetic exercises that can help improve your brain…
Some of the best memory enhancement exercises in 5 areas of the brain
The best mental exercise involves acquiring new knowledge and doing things you have never done before. Even if your daily activities are quite complex, such as teaching college courses, reading medical/dental scan information or repairing a broken computer network, they will not help your brain like learning new knowledge.
Whenever the brain performs an operation over and over again, it will learn how to operate with less and less energy. New knowledge such as memorizing zip codes or learning new games helps to establish new connections, thereby helping to maintain and improve the function of different areas of the brain.
Over time, the part of the brain you use will grow, while the part you don’t use may shrink. This is very enlightening on how to exercise the brain. Just doing crosswords or Sudoku games will not give you all possible benefits. It’s like going to the gym and doing the correct bicep curls and then leaving.
Here are some effective ways to train your brain by region:
Prefrontal cortex (PFC) exercises
- Language game, Such as Scrabble (try to remember as many words as possible in the Scrabble dictionary), Boggle and words used with friends
- word puzzle
- strategy game, Such as chess and risk
- Tetris (Also applies to parietal and occipital lobes) can help reduce cravings for drugs (alcohol, nicotine, caffeine), food and beverages, and activities (sex, exercise, games)
- Prayer and meditation May improve concentration, executive function, judgment and impulse control, which may lead to more thoughtful and ethical decision-making
- Weight training and aerobic exerciseWhen used in combination, these exercises can enhance executive functions-including those of people with severe memory problems-including complex thought processes such as reasoning, planning, problem solving, and multitasking
Temporal lobe movement
- 3D video games, Such as “Super Mario 3D World” (but not “Angry Birds” and other 2D games) can enhance the hippocampus function, thereby enhancing the player’s learning and memory
- Reinforcement learningIt has been shown that reading textbooks from medical schools or law schools, for example, increases the size of the hippocampus after only 14 weeks
- Recite poetry and prose Increase hippocampus
- Memory and memory training
- Learn to play a new instrument Enhance PFC, parietal lobe and cerebellum
- Physical exercise It also increases the hippocampus, so learning a new sport while exercising can gain greater benefits
Parietal lobe movement
- Math games Like sudoku
- trick, Including PFC, temporal lobe (hippocampus), occipital lobe and cerebellum
- golf, 40 hours of training will increase the gray matter of parietal and occipital lobe
- Learn to read and play music
- Map reading (No GPS assistance)
Basal Ganglia Exercises
- Synchronize arm and leg movements
- Manipulate props Like ropes and balls
- Coordination game Examples include table tennis (also involving PFC), dancing (and learning new dance steps), yoga and Tai Chi
No matter how old you are, mental exercise has an overall positive effect on your brain. One of the keys to delaying aging is to continue to engage in new learning. Just like muscles, the more the brain is used, the stronger it is.
Whenever you learn something, a new neural connection is created. On the other hand, when you stop studying, your brain starts to fade. When the internal connections of the brain begin to break, cognitive abilities begin to be impaired.
Studies have shown that you can significantly improve your brain health in just 15 minutes a day. Try to devote 15 minutes a day to a new hobby or activity, such as painting or playing a musical instrument. Or, learn a new topic or language.
Einstein once said that someone who spends 15 minutes a day learning new things will become an expert within a year, so choose one of the above exercises and start improving your short-term and long-term memory today!
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Short-term memory and long-term memory: This is the best way to train the brain. This article first appeared on the BrainMD Health blog.