Best Memory Training Techniques – Exercises & Diet for Your Brain

Memory training

Best Memory Training Techniques – Exercises & Diet for Your Brain

Memory training can help an individual improve their focus, attention, working, and long-term memory. The strategies are often cut out to pinpoint the issues and fix the shortcomings of the memory system.

Memory and cognition are the fundamentals of a human’s life. Though, age-related memory loss and memory deficits can obviously cause distress. Wondering why so much hype around Memory Training Strategies?

Consider this…

When you’re driving, you’re not only focusing on the drive but simultaneously thinking of the meeting you’re going to have at work or the dinner you’ll have to prepare after getting back.

Well, our brain is wired to carry out multiple tasks like this at once.

There are many such tasks you perform that require planning and multi-tasking. Take cooking, for instance. When you’re cooking, you need to remember the ingredients to use along with the portion sizes.

Not only that, but you may also have to talk on the phone while stirring the pot. Short-term memory and better hand-eye coordination enable you to carry out these tasks without creating a mess.

These were just a few examples of the mental skills we use all day.

Thankfully, memory training can help us extend the scope of planning and other cognitive skills.

This helps us carry out daily tasks like the ones mentioned above with much more ease without ever breaking a sweat.   

 

What is Memory Training?

Memory is an active system that collects thoughts and processes information. The tacky part is the retrieval of memories. That is where memory training comes into play. 

Memory training is a method intended for individuals to improve their memory and attention span. Though, at first, it’s paramount to figure out from where the memory issues stem from.

Like many things in life, memory training also entails a specific process to sharpen the cognitive abilities required by an individual.

 

Working Memory Training

Working memory is important enough to enter consciousness. This is the place of simple storage and manipulation of data. 

Some of the Memory Training Methods are:

#1. Repeated, implicit(procedural) memory training enables an individual with motor tasks.

#2. Problem solving and planning is another way. This enables us to break down the problems and use step methods to recollect.

The subsections of this method are:

Problem Identification

The memory training works with a focus on the recognition of tasks. Main and relevant points should be identified. 

Problem Formulation

This involves the reading and rereading of formulations to cultivate an understanding of the problem. This helps differentiate between relevant and irrelevant info.

Generation of Alternatives

The creation of many recollections of the memory makes an insightful distinction. The goal is to differentiate between actual and forged memory.

Decision Making

With many thoughts, there are several options. Trying to connect dots would help in decision making. The feasibility of solutions should be weighed up.

Solution Evaluation

It’s important to ponder upon self-corrections and faulty solutions. This creates a sensitivity towards discrepancies.

 

Does Memory Training Work?

Yes, it does. It’s indeed possible through exercises and Memory Training Techniques like encoding, retrieval, color coding schemes, etc.

Studies and facts show that encoding is the way for the brain to remember facts.

This can be done by making rhymes or color schemes. This is like associating a certain piece of information with a certain sense of color.

Retrieval occurs through constant memorizing or usage of information through games.

 

Does Brain Training Improve Memory?

Yes, it does. 

Memory is usually classified into two types: Long and short-term memory. 

The difference between the two is the duration.

Short term memory lasts from 15-20 secs. Whereas, long term memory is mostly procedural and requires ways of recollection.

 

Short Term Memory Training

Steps to Train Short Term Memory usually include:

#1. Chunking

This involves reorganization or recording of the information for greater retrieval. It can increase the capacity and duration of memory.

Moreover, meditation is an easy way to rehearse it. Chunking is a strategic method to increase short-term memory.

#2. Rehearsal Memory Training

This is the way of repeating things over and over again to cement them in the short-term memory.

Simply paying attention to details and repeating it makes the storage permanent.

 

Long Term Memory Training

The steps for long term memory training are:

#1. Parallel Distribution Model

This works as several different points running simultaneously in mind. A search engine parallelly looking for several topics at the same time is an apt example of this model.

However, the retrieval and coding scheme of the memory plays an important role too.

#2. Semantic Network Model

This is the model of memory organization that connects similar stored information closer to each other. This is the way the brain remembers similar types of information.

#3. Memory Training Programs

These days several memory training programs are running at institutions and schools. It is a sought after course. Brain and memory courses are in vogue. 

Elite institutions are offering the courses to attract students. The course usually varies from eight to twelve weeks.

 

What Exercises Improve Memory?

What better way than to try some easy exercises at home to boost memory? 

So, here are some of the Memory Training Exercises to help with concentration and focus. They may also act as Photographic Memory Training.

Exercises to Boost Memory 

#1. Aerobics

These include walking, jogging, biking, hiking, or swimming.

Take Note
30 minutes a day with low intensity is enough. The target should be to increase heart rate. Speeding up the heart rate leads to increased concentration of brain activity.

#2. Strength Training

Resistance exercises are great at boosting brain power and enhance concentration. Strength training includes exercises like squats, lunges, shoulder press, and bicep curls. 

#3. Yoga

Yoga is a holistic practice for mind and body balance. Along with its numerous advantages also comes the memory-boosting benefits.

Try these yoga asanas:

1. Bhramari Pranayama (Bee Breathing)

  • Sit on the floor/mat.
  • Place legs comfortably in a criss-cross manner
  • Hold the ears and practice breathing.

2. Padmasana (Lotus Pose)

  • Sit on the floor/mat.
  • The spine should be erect.
  • Fold the right leg and place it on the left thigh.
  • Fold the left leg and place it on the right thigh.
  • Take deep breaths and meditate. 

3. Padahastasana (Standing Forward Bend Pose)

  • Stand on the floor/yoga mat.
  • Stand upright.
  • Bend the upper body and touch the toes.
  • Slowly return

4. Halasana (Plow Pose)

  • Lie on the yoga mat
  • Inhale and stretch the legs to the head using abdominal muscles.
  • The back should be perpendicular to the floor.
  • Rest back gently

SuperBrain Yoga

This includes steps that activate brain cells. Though, the oldest practiced poses are quite different from usual yoga.

Why SuperBrain Yoga?

  1. Active mind
  2. Attainment of inner peace
  3. Relief from anxiety 
  4. Psychologically balanced
  5. Better brain functioning

How to Start SuperBrain Yoga?

  • Touch the tip of the tongue to the roof. This should be performed throughout the exercise.
  • Crisscross the hands to touch the ears.
  • With the above position, try squatting.

Another one:

  • Repeat step 1 from above.
  • Crisscross the limbs to touch the ears.
  • Undo the criss-cross and hold the ears normally.
  • Alternate between steps 2 and 3.

 

Quality Sleep Supplements Memory Training

The mandatory eight-hour sleep is a must to retrieve the memory. In fact, performing brain exercises also require you to have enough sleep.

This rest period helps the brain sort memories. This refreshes memory and provides better recollection.

 

Diet for Memory Improvement

The most important aspect of the mind is food. An old proverb states that food is the passport to body, mind, and soul. Simple eating, healthy living.

#1. Brain Foods

-Omega fish oil

-Dark chocolates

-Nuts and seeds like almonds

-Berries like strawberry, blackberry, and raspberry. They are rich in antioxidants

-Avocados are rich in antioxidants and are a classic brain food

-Leafy vegetables like spinach, broccoli, and cabbage boost brain concentration and retention

-Eggs are highly rich in protein and make an excellent brain food

#2. Which Foods to Avoid?

Some foods can be detrimental to memory building and your health in general. 

Some of the foods you should slash out of your diet are:

-Processed food loaded with cheese

-White bread

-Red meat

-Wine

 

Memory Capacity and Enhancement

Memory capacity and enhancement can be done through these activities. They can help attain photographic memories as well: 

#1. Learn Foreign Language

The brain thrives on new information. Learning a new language is a great memory-booster.

It is great to learn more than 3 languages to boost the brain and memories.

#2. Map Memory

The brain organizes memories in a synchronized way. The memory map is an excellent way to locate memories. Many consider it as the best mental exercise as well.

#3. Mnemonics

Learning through mnemonics is a way to encode data. Making rhymes along with mnemonics is even better. Kids learn through rhymes, which is a great memory-booster.

#4. Rubik Cubes

Solving the timeless Rubik cubes is a great mental exercise and brain booster. The color-coded game sharpens memory. In fact, memory games boost your brainpower.

#5. Mental Calculation

Trying to do mental calculations is an efficient way to boost memory. The next time you visit a supermarket, try calculating in the nearest tens or hundreds. That would do the trick.

#6. Crosswords

Those who engage in memory-boosting exercises like crosswords and sudoku have higher chances to retrieve memories.

The brain is a reservoir of pieces of information. Using them repeatedly helps in boosting and retaining them.

 

Wrapping Up

The brain is a complex organ. It requires constant boosters in the form of information. The retrieval and recollection may become tough. But the Memory Booster Techniques and programs are a great way to memory training.

Through exercises, there can be an improvement in cognitive skills. The efficiency of the mind increases with following a healthy lifestyle. Therefore, natural memory training is a necessity for all these days.

 

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At Horizon Clinics, we help you decode the solutions to your micro-health battles. Our in-depth and practical guides cover everything from diet plans, weight loss, workouts, and bodybuilding to issues of mental health.

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