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This Simple Trick Might Boost Your Memory
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By: Mary Daly
April 1, 2019
Do you always seem to be losing your car keys? Or are you really bad at remembering people’s names? We all occasionally experience a lapse in memory, but in many cases there are actually some ways to make your brain sharper. Here’s what you need to know about memory loss — as well as some simple tricks that might help you jog your memory.
What causes memory loss?
Maybe you can’t remember where you set down your cellphone, or you completely forgot about an appointment. Often memory loss is just a normal part of life. But sometimes it can be linked to certain health conditions — some reversible and others that might get worse with age. Here are some potential causes of memory loss.
Aging
As you get older, you might notice it takes a little more effort to remember things. For many people, that’s just part of the aging process. “These changes in memory are generally manageable and don’t disrupt your ability to work, live independently or maintain a social life,” Mayo Clinic says. You should mention it to your doctor, but it likely won’t be a cause for concern.
Mild cognitive impairment
“This involves a notable decline in at least one area of thinking skills, such as memory, that’s greater than the changes of aging and less than those of dementia,” according to Mayo Clinic. For some people, mild cognitive impairment might progress into dementia. But others might not experience any further decline.
Dementia
Dementia is usually a gradual worsening of cognitive function to the point where it disrupts a person’s life. According to Mayo Clinic, some early signs are repeating the same questions, forgetting common words or getting lost in familiar areas. Alzheimer’s disease is one of the most common causes of dementia.
Head trauma and brain disease
“A head injury from a fall or accident — even if you don’t lose consciousness — can cause memory problems,” Mayo Clinic says. Likewise, diseases of the brain — such as an infection or a tumor — can cause mild to severe lapses in memory.
Medications and alcohol
“Tranquilizers, antidepressants, some blood pressure drugs, and other medications can affect memory, usually by causing sedation or confusion,” according to Harvard Medical School. It might be one drug or a certain combination of drugs causing the memory issues. Plus, alcohol abuse can impair your memory, even after the alcohol’s effects have worn off.
Nutrient deficiency
An overall healthy and balanced diet is crucial for brain health. And Mayo Clinic specifically cites a deficiency in vitamin B12 as a potential cause for memory problems. “Vitamin B-12 helps maintain healthy nerve cells and red blood cells,” it says.
Stress, anxiety and depression
Many emotional disorders — such as stress, anxiety and depression — can cause memory issues. “Anything that makes it harder to concentrate and lock in new information and skills can lead to memory problems,” Harvard Medical School says.
Hypothyroidism
An underactive thyroid can cause forgetfulness and other cognitive issues. Hypothyroidism also can lead to poor sleep and depression, further impairing your memory.
Sleep loss
Nobody’s brain is as sharp as it could be on too little sleep. “Not getting enough sleep is perhaps the greatest unappreciated cause of forgetfulness,” Harvard Medical School says. “Too little restful sleep can also lead to mood changes and anxiety, which in turn contribute to problems with memory.”
If you’re experiencing any lapses in memory that seem abnormal, bring it up with your doctor. You might be able to catch a disease before it progresses. Or you might learn a few methods to boost your memory — such as the following simple trick.
Try this simple trick to jog your memory
a person stepping on an arrow that points backwardCredit: mantinov/Getty Images
A recent study published in the journal Cognition has offered up a new way to potentially jog your memory: Walk backward.
Researchers conducted six experiments to investigate “whether backward motion would promote recall relative to forward motion or no-motion conditions,” according to the study. First, participants either saw a video of a staged crime, a list of words or a set of photos.
Then, in the first two experiments, the researchers had participants either walk forward or backward. In the next two experiments, the researchers showed participants a video simulating forward or backward motion. And in the last two experiments, they told participants to imagine walking either forward or backward. The experiments also had control groups that experienced no motion. Finally, the researchers asked participants questions about the crime video, word list or photos, depending on what they had viewed.
In all cases, the participants who were moving backward — regardless of whether it was physically, through the simulation or via imagination — did better recalling the information they had been given versus the people who remained still. And in all but one of the experiments, the backward-motion groups performed better than the forward-motion groups. (In that one experiment, both the forward and backward groups actually saw roughly the same memory boost.)
“We report for the first time a clear effect of motion-induced mental time travel on memory,” the researchers wrote. “Our results suggest that memory cannot be viewed in isolation from the rest of the cognitive system, or for that matter, the entirety of human experience.”
Although more research still must be done to understand the relationship between motion and memory, it could become a useful tool in helping people with memory loss. But for now, if you’re ever stuck looking for your car keys, try walking backward to see whether it jogs your memory.
Other methods that might improve memory
hand holding pencil doing a crossword puzzleCredit: tonivaver/Getty Images
Besides walking backward, there are several other ways you might be able to keep your brain sharp. Here are some of those methods.
Exercise regularly
“Regular physical activity will keep you mentally sharp by increasing blood flow and oxygen to the brain,” according to Cleveland Clinic. One of the best exercises you can do? Dance. A study on adults with cognitive impairment found regular dance lessons significantly improved their brain function by helping to strengthen neural connections. And as a bonus, the people in the dancing group also reported better moods.
Do mental workouts
Besides physical exercise, mental workouts also are important to keep your brain sharp. While there are some more targeted brain-training programs, such as Lumosity and BrainHQ, any kind of game or puzzle can help, Cleveland Clinic says. Try crossword puzzles, sudoku, card games or board games.
Prioritize healthy foods
A healthy diet goes a long way to boost every part of your body. And there are certain foods — brain food — that are especially important for a healthy brain. “Eat fruits, vegetables and whole grains,” Mayo Clinic says. “Choose low-fat protein sources, such as fish, beans and skinless poultry.” Make sure you’re getting enough omega-3 fatty acids, and limit inflammatory foods, especially refined carbs.
Socialize
Socializing also can keep your brain happy and healthy. “Social interaction helps ward off depression and stress, both of which can contribute to memory loss,” according to Mayo Clinic. And you can roll multiple brain-boosting activities into one by getting a group together to play cards or take dance lessons.
Get enough quality sleep
If you’re not getting enough quality sleep, you’re going to be off your mental game. “Sleep plays an important role in helping you consolidate your memories, so you can recall them down the road,” Mayo Clinic says. Sleep also defends your body against many other health problems, so make it a priority in your life.
Practice mindfulness
Practicing mindfulness can do wonders for your mental state. One study saw that mindfulness increased gray matter in the brain. And another study found mindfulness training benefited participants’ memory. Plus, practicing mindfulness has other perks, including lowering stress and improving sleep. So give it a shot for a sharper memory — and an overall healthier life.
Main image credit: s-cphoto/Getty Images
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27 comments
lynda l28 minutes ago
If you’re ever stuck looking for your car keys, try walking backward to see whether it jogs your memory.
SEND
Elizabeth H29 minutes ago
I keep a bag by my chair and all my important every day things ( keys, glasses, purse etc. ) live in it. I also love crosswords.
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hELEN h31 minutes ago
tyfs
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RK R40 minutes ago
Walking backwards improves memory recall of that moment. That experience, and data, shows how leading a mundane lifestyle decays memory cell triggering and recall. Would you gamble money on your memory?
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Brad Habout an hour ago
thanks
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Margaret Fabout an hour ago
Not being in the moment is part of my memory stalls (not always lapses). We are often thinking about what we are doing next instead of concentrating on/in the moment. And some things are just meant to be short term memories.
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Leo C1 hours ago
Thank you for sharing!
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Ruth S2 hours ago
Thanks.
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Ruth S2 hours ago
Thanks.
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Marija M2 hours ago
Very good, tks for sharing.
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view all 27 comments
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