How to work on your memory?
Memory is a precious ally for recording the numerous information emitted by the environment and the different experiences lived. Memorization is defined as the brain's ability to analyze and store information, to restore it later.
It sometimes happens that the restitution of information is not done when the need arises.
These “memory lapses” can result from various factors such as fatigue, stress, emotional and/or traumatic shock, taking medication, or even more serious disorders such as Alzheimer's disease.
However, it is possible to boost and work on your memory, in particular with some tips presented in this article.
Understanding short-term memory and long-term memory
Short-term memory (or working memory)
Short-term memory , also called working memory, allows information to be stored for a short period of time , which can range from one second to a few minutes after it enters the brain.
On average, humans are capable of memorizing and reproducing seven different pieces of information (numbers, letters, ideas, etc.) immediately after hearing them, such as a telephone number for example.
During the “rote” learning process, this type of memory represents the very first stage of long-term memorization.
Long-term memory
Long-term memory is used to store information for an unlimited time. It is a sort of “warehouse” or “archive” of the brain whose storage capacity is considered very large.
There are four types of long-term memory which are:
- semantic memory (of knowledge and general culture);
- episodic memory (events experienced and loaded with emotions/affects);
- procedural memory (cognitive and motor processes learned: riding a bike for example);
- perceptual memory (five senses: recognizing an odor).
Link between memorization and concentration
In order to activate the memorization process, concentration is essential. In fact, it allows you to isolate yourself and search through memories to extract different information. A region of the brain called the “hippocampus” also comes into play, it allows us to remember the smallest details of a person, a situation, a lesson or a memory.
Short-term memory, or working memory, mainly involves the prefrontal cortex of the brain during cognitive tasks requiring attention and concentration.
Other regions of the brain are also mobilized such as the premotor cortex, the parietal cortex and the occipital cortex.
Tips for boosting and working on your memory
The brain is a muscle that needs to be exercised regularly to stay in top shape. Here are some simple and effective tips, accessible to everyone, to integrate into their daily life to awaken them and boost their memory:
Have a good sleep
Good sleep is essential for memory and maintaining good health in general and fighting fatigue .
During the night, the brain sorts and classifies the memories of the day. It is during the paradoxical sleep phase that neurons organize the information received during the day. It allows emotional recovery and consolidation of memory.
This phase appears at the end of the cycle, following the slow-wave sleep phase. On average, REM sleep constitutes a quarter of overall sleep time.
If this nighttime phase is missed , the consolidation of memories and the learning process may be disrupted.
Read regularly
Reading is an excellent brain activity for maintaining your memory. In fact, it makes neurons work, and helps improve performance and better memorize information.
Reading books works the imagination by offering a certain pleasure to the reader, which results in the cerebral effort necessary for the brain.
Additionally, reading is an excellent stress-relieving activity that helps reduce anxiety symptoms in stress-prone adults and children.
Stress and memory loss are closely linked. Stress can worsen memory loss in individuals with mild cognitive impairment, due to the harmful effect of cortisol (stress hormone) on the brain.
Playing puzzle games
Reflection and logic games that directly appeal to memory, such as scrabble, checkers or even chess, have beneficial effects because they require strategy and judgment.
Games to play alone such as crosswords, tetris or sudoku are just as effective.
These games also help you learn faster, because they promote the storage and recall of information received. Thus, the ability to memorize develops naturally.
Perform exercises
A few small exercises, to be done every day, can facilitate faster memorization.
Visualization is one of the most effective. All you have to do is close your eyes and try to reconstruct in your head a familiar place that is nearby (the living room in which you are located, for example). After reconstituting the place in your head, you must go there and observe carefully to check if your memory was close to reality. This memorization exercise helps stimulate and work on your visual memory.
You can also have fun remembering your day down to the smallest detail. Carried out in the evening, this little method allows you to develop your ability to find your memories (a childhood memory for example).
Eat foods rich in omega 3
A healthy and balanced diet plays an essential role in the proper functioning of the brain and memory, in particular certain nutrients. Thus, the omega 3 contained in fatty fish (salmon, mackerel, herring, etc.), fish eggs, nuts or even certain oils (rapeseed, soy, flax, etc.) are excellent for boosting memory and learning more. quickly.
Conversely, alcohol in high doses should be avoided because it can lead, after a few years, to irreversible damage to neurons. Heavy alcoholics often suffer from long-term memory impairment due to brain damage.
Consume CBD to reduce stress and improve memory
CBD , or cannabidiol, is a natural molecule that comes from the hemp plant. It is the second best-known cannabinoid after THC, the main active molecule in cannabis. Unlike the latter, it does not cause psychoactive effects or addiction and is not dangerous for health. Its consumption is completely legal in France.
CBD is increasingly appreciated by its consumers for its therapeutic virtues. By acting on the endocannabinoid system and its CB1 and CB2 receptors distributed throughout the body, CBD would improve the quality of life by promoting relaxation, reducing stress, facilitating sleep, relieving pain and inflammation or even by improving memory.
Indeed, according to a study [1] , CBD improves connectivity in the fronto-striatal region of the brain. The latter plays a major role in cognitive processes, including memory.
A second study [2] demonstrates that consumption of 600 mg of CBD would increase blood flow to the hippocampus, the part of the brain very involved in the processing of short and long-term memory, behavior and even certain emotions. .
CBD products from Délicure
Délicure offers CBD candies guaranteed to be THC-free and 100% Made in France. They are made with high quality CBD, sourced from European hemp.
Available in four sugar-free flavors (mint, apple and blackcurrant/mint) and honey, these melt-in-your-mouth hard candies are very tasty and easy to transport anywhere.
One candy contains 10mg of CBD, ideal for choosing precisely the dose of CBD you want to take.
Délicure also offers other CBD products : gummies , CBD oils and even CBD chocolates !
These products are not dangerous for health and do not cause any side effects or addiction.
[1] https://pubmed.ncbi.nlm.nih.gov/33551817/
[2] https://journals.sagepub.com/doi/full/10.1177/0269881120936419
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