They say that the human brain's memory capacity is about 2.5 million gigabytes . However, our memory can be quite selective. Recent memories are easily accessible. Over time, these memories, especially the less important ones, fade. For example, you probably remember any conversation you had yesterday quite well, even if not word for word. Now try recalling a conversation you had 10 years ago today. For most people, it's an impossible task. If something was emotionally significant to you, it's likely lost forever. But there are some things you can do if you want to improve your memory, and some of them are quite surprising. Be sure to bookmark this in case you forget it.
10. Apple juice stimulates neurotransmitters
They say an apple a day keeps the doctor away, but no one has clarified whether you should eat it. Some studies suggest you can juice it if you like and still reap remarkable benefits. Specifically, animal studies have shown that apple juice helps increase neurotransmitter production. acetylcholine . It is a key component of brain function, particularly memory. Patients with Alzheimer's disease have shown that increasing acetylcholine levels slows the rate of mental decline.
The working theory based on observations is that if a person drinks apple juice regularly, they will be able to maintain normal brain function and memory, and potentially delay disease Alzheimer's . Apples also contain antioxidants, which are also believed to aid memory and cognition.
A 2006 study of a small group of patients aged 72 to 93 with Alzheimer's disease found that drinking 4 ounces of apple juice three times a week could reduce the risk of Alzheimer's disease by as much as 75%.
9. Drawing can increase your memory by as much as 30%
Good news if you're one of those people who can't resist doodling on paper whenever you have a pen and a spare minute. Simply doodling can apparently help you focus., improve memory and even better understand new concepts and ideas.
To test the potential usefulness of doodles, participants in one experiment were forced to sit and feel bored. They were given a boring test and then moved to another room devoid of anything to attract their attention. They were instructed to listen to a pre-recorded, monotonous telephone message about people invited to a party and write down the names of those who would be attending, ignoring those who wouldn't.
One group had to focus solely on a long, boring message. The other was allowed to use a pencil to color in small holes and rectangles on the paper—a very simple form of drawing. The drawers were better at remembering the names, and in a surprise memory test after the fact, their performance was 30% is better, than those who did not draw.
8. Weight loss, including surgical weight loss, can improve memory.
Weight issues are something of a modern plague among people. In 2021, about 45% respondents In 30 countries, people said they were actively trying to lose weight. There are many reasons why people might want to do this: from wanting to look better, feel better, and help manage serious medical conditions like heart disease or diabetes, which can be exacerbated by weight issues. And if you're in the same boat as many others, here's another reason to consider shedding a few pounds: Losing weight has been shown to help improve memory.
Kent State University conducted a study among 150 overweight people. Being overweight is known to be a risk factor for Alzheimer's disease, so the researchers wanted to see if changing this condition would impact memory. Some of the study participants had gastric bypass surgery, and others did not. Over the course of 12 weeks, those who had the surgery did show significant improvement.
Harvard researchers also examined the link between the types of bad cholesterol found in saturated fats and trans fats. They concluded that not only your heart but also your brain suffers when bad cholesterol accumulates. A diet high in fat and cholesterol appears to contribute to the formation of beta-amyloid plaques, which are found in the brains of patients with Alzheimer's disease.
Women in the study who ate a diet high in saturated fat and butter, showed the worst results in memory tests than those who ate very little. Plaque from these diets appears to accumulate in brain tissue and deprive your brain of oxygen, leading to decreased performance on things like memory tests.
7. Laughter releases hormones that improve short-term memory.
There's an old saying about laughter being the best medicine, which probably doesn't help most people suffering from terminal illnesses. However, there's evidence that laughter actually has benefits for your mental health, including improving short-term memory.
Humor, and laughter in particular, has been shown to reduce levels of the stress hormone cortisol. one small study Participants were asked to sit still and do nothing for 20 minutes or watch a comedy video of their choice. After 20 minutes, both groups were given a test assessing short-term memory, including delayed recall, learning ability, and visual recognition. Cortisol levels in saliva were measured throughout the study.
The group showed improved performance in all three areas. Salivary cortisol levels were also significantly lower. It was concluded that laughter and humor have a significant impact, at least in the short term, on memory and recall.
6. Daytime naps can improve cognitive function
If you ever find yourself feeling a little sluggish during the day and wonder if a short nap might help you get back on track, science has your back. There's evidence that naps are not only a good way to refresh yourself but also improve memory and other cognitive functions. All it takes is 30 to 90 minutes a day, and in some cases even less.
A 2009 study found that people who memorized a list of words and then took a nap, even if only for six minutes , recalled words better later than those who didn't nap. Those who sleep longer, from 30 to 90 minutes, not only remember words better, but also draw figures.
It's worth remembering one thing: sleeping longer than usual actually harms your cognitive function, not benefits it. At some point, you'll start to experience the opposite effects if you sleep too long, so keep your naps short and to the point.
5. Riding a motorcycle improves cognition
Many grandmothers around the world will tell you that riding a motorcycle is pointless; it's terribly dangerous and irresponsible. But if you enjoy the open road and the wind in your hair (under your helmet), there's good news. Riding a motorcycle seems to have beneficial effects. on various aspects of cognition.
A study of men who had stopped riding motorcycles for over ten years. Half of the group resumed riding daily, while the other half continued to ride cars or bicycles. After two months, the motorcycle group showed higher cognitive function scores and improved performance on simple memory tests. increased by 50% compared to their pre-trip results. Those who didn't ski actually felt slightly worse after two months.
It is believed that the increased alertness required for riding a motorcycle engages more of your brain and thus has an overall improved effect.
4. Chewing gum
It used to be considered insulting to tell someone they'd have trouble walking and chewing gum at the same time. You don't hear it that often anymore, and maybe that's a good thing, because apparently, chewing gum actually does have some benefits. Chewing gum has been linked to information retention and improved memory.
In one study, students preparing for a test were divided into groups where one group chewed gum during a study session and the other did not. Those who chewed gum, showed the best results , and also reported feeling more alert before an exam. This may be partly due to the fact that chewing gum increases overall blood flow, as, although it may be moderate, it is still physical activity. This increases blood flow to the brain and can make you feel more alert. This alertness from chewing gum has been demonstrated in more than one study. It has also been shown to reduce stress, which may help with concentration. The exact reasons are still speculative.
Another test on adults divided participants into three groups. One chewed gum, one pretended to chew gum, and the third did nothing. They were given memory and attention tests, and the gum chewers scored higher. 24% more points for immediate word recall and 36% higher for delayed word recall. Whatever the scientific reason, the results show that chewing gum helps improve your memory.
3. Pink noise during sleep helps improve waking memory
Many people enjoy having white noise playing in the background while they sleep. It could be a machine playing nature sounds or just a fan. But some research suggests you might want to ditch the white noise and try some pink noise.
Pink noise, like white noise, is still relatively random. However, it has the same energy in every octave, meaning it includes high- and low-frequency sounds, making it more natural and calming than white noise. Listening to pink noise can help improve your sleep and waking memory .
In a test to determine whether participants could better recall a memory test they completed before bed, pink noise, which essentially sounds like running water, was played at regular intervals one night and not the next. After the night with pink noise, sleep improved, and participants performed three times better on the memory tests than on the night without it.
2. Sex can improve memory.
It's always good when something you enjoy turns out to be good for you, so raise a glass to research that suggests sex may actually improve your memory, at least if you're old enough.
Research has shown that sexual activity in older adults from 50 to 89 years old significantly improves their memory and cognitive abilities. Interestingly, there was actually a difference in the effect on both men and women. Men and women of the appropriate age who were sexually active were tested on both word recall and number sequencing. Men showed improvements in both areas, while women appeared to benefit from number sequencing.
In animal studies, rats that were allowed to have sex every day for two weeks showed greater neuronal growth , than those who had sex only once during this time.
A later study of women aged 18-29 found that those who had more regular sexual intercourse improved their ability to recall abstract words. However, there was no improvement in other areas, such as face recall.
1. Controlling fire may have improved the memory of our ancient ancestors
Think about how awesome it must have been when one of our ancient ancestors first figured out they could make fire. Not just by accident, but by performing the same task over and over again to ensure they always had fire when they wanted it. No doubt this guy was very popular until everyone else figured it out.
Fire was mastered even before Homo sapiens started strutting around, and Homo erectus likely used it not only for cooking but also to ward off predators and make harsh environments more tolerable so they could expand their territory.
Cooking food, both meat and vegetables, can lead to changes such as smaller jaw size, smaller intestines, and other digestive differences between us and our distant ancestors. Furthermore, the diet we received also changed us, improving social and intellectual abilities .
Fire provided artificial light so our days wouldn't end in the sun. Instead of sleeping 12 or more hours a day, our ancestors could stay awake in their caves and spend more time doing literally anything. This is how cognitive growth began, including problem-solving skills and long-term memory. It's also believed that fire would have allowed for longer periods of REM sleep, as these ancient ancestors didn't have to fear predators nearly as much as they did with fire as a protector. During REM sleep, the brain is able to process memories, develop, form, and retain skills, and, essentially, learn from what we've done. All of this could potentially be linked to fire. Perhaps fire allowed us to have a memory span.