5 Effective Students’ Memory Boosters in 2022
Did you struggle with concentration in 2021? As the schools reopens for 2022 calendar we have assembled 5 effective students’ memory boosters to enhance your memory and alertness in class.
Though it was once believed that brain functionality peaked during early adulthood and then slowly declined afterward, researchers have discovered that our current lifestyle plays a significant role in contributing to our brain’ cognitive decline. Exposure to toxins, chemicals, poor diet, lack of sleep, stress, and much more can be seen to hinder the functioning of our brain including memory.
In this guide, our DNP capstone project writers gathered the most effective ways to improve memory by harnessing the power of the brain’s ability to change. All tips and techniques provided are primarily lifestyle-based and time-tested results from the latest scientific evidence.
Whether you want to be an excellent student, maintain your competitive edge, or stay mentally sharp, you don’t need expensive prescription medication or medical procedure to boost your memory. This guide is your go-to manual on 5 Effective Students’ Memory Boosters
While mental exercise is essential for brain health, that doesn’t mean you never need to break a sweat. Physical activity helps your brain stay sharp. It improves oxygen in your brain and decreases the risk of complications from cardiovascular diseases. Exercise enhances the impact of helpful brain chemicals and lowers stress hormones. Perhaps most importantly, it plays a vital role in neuroplasticity by boosting growth factors and stimulating new neuronal connections.
It’s prescribed that you exercise for at least 30 minutes, five times a week, but if you are relatively new to exercise, start off with a couple of times a week and slowly build it up. Otherwise, you risk growing bored of the new routine before you’ve developed the habit.
By running, cycling, swimming, or whatever form of exercise takes your fancy; you can strengthen the connections between brain cells. From this, you’re learning, and memory skills will improve, and allow you to digest more details from your lectures and books.
Healthy Diet Regime
Just as a car needs fuel, so does the body and brain. I trust that by now you are aware that a diet based on fruits, vegetables, whole grains, healthy fats like olive oil, nuts, fish; and lean protein are stocked with lots of health advantages. But did you know such a diet can also improve memory? For brain health, though, it’s not just what you eat, it’s also what you don’t eat.
Stock up on your vitamins and micronutrients
Specific vitamins and nutrients can boost brain power in various ways. You can promote brain power with vitamins and micronutrients found in the following foods:
- Zinc and iodine – certain foods can contribute to normal brain cognition. Examples are strawberries, seaweed, dairy, eggs, mushrooms, white meat, legumes, greens, garlic, nuts, and seeds.
- vitamin B6, B12 and folate found in vegetables, meat, pork, dairy, chicken, turkey, fish, bread, eggs, peanuts, milk, and cereals can help to prevent fatigue, a primary cause of procrastination during studies.
- Omega-3 and DHA (docosahexaenoic acid), found in cold water fish (fatty fish) such as salmon, tuna, halibut, trout, mackerel, sardines, and herring are particularly rich source of omega-3 beneficial for brain health (a vital part of learning). If you’re not fond of seafood, can still try non-fish sources of omega-3s such as seaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, egg yolks and soybeans.
b) Restrict your intake of calories and saturated fat. Studies show that foods high in saturated fat (from sources such as red meat, whole milk, butter, cheese, cream, and ice cream) raise the threat of dementia and weaken concentration and memory.
c) Consume more fruit and vegetables. These products are packed with antioxidants that guard your brain cells against damage. Colorful fruits and vegetables are mostly good antioxidant “superfood” sources.
d) Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
e) Drink wine (or grape juice) in moderation. Though alcohol consumption has been said to kill brain cells, in moderation (around one glass a day for women; 2 for men), especially red wine, it has been seen to improve memory and cognition. It is full of resveratrol, a flavonoid that promotes blood flow in the brain and decreases the risk of Alzheimer’s disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.
Not only does socializing play a vital part of your time in school, but it also helps the way your brain functions.
While some people think of “serious” activities such as a crossword puzzle or mastering chess strategy to improve memory, others delight in lighthearted pastimes as hanging out with friends or enjoying a funny movie. Numerous studies have shown that life filled with friends and fun comes with cognitive benefits. Humans are highly social beings. We’re not meant to survive and prosper in isolation. Relationships arouse our brains, in fact, interacting with others may be the best kind of brain exercise.
Laughter is the cheapest memory boosters. This fact holds true for the brain, memory, as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.
Adopt the following tidbits and bring more laughter to your life:
a) Laugh at yourself. It is important not to always take yourself too seriously. Enjoy laughter and share your awkward and embarrassing moments with family and friends. Remember that loo roll that got stuck in your shoe.
b) When you hear laughter, move toward it. Most of the time, people are delighted to share something funny because it gives them a chance to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and try to join in.
c) Spend time with fun, spirited people. These are people who laugh easily both at themselves and at life’s craziness, and who find the humor in ordinary situations. Their playful point of view and laughter are very contagious.
d) Try to surround yourself with souvenirs that lighten up your mood. Keep a toy on your desk or keychain. Put up a humorous poster in your room. Choose a computer screensaver that makes you giggle or smile. Frame pictures of you and your friends or family having fun.
Get Enough Sleep
There is a significant variance between the amount of sleep you can get by on and one you need to function at your best. The truth is that adults need between 7 to 9 hours of sleep each night to avoid sleep deprivation. Sleep is critical in an even more fundamental way; it promotes memory, creativity, problem-solving and critical thinking abilities.
Research shows that sleep is crucial for memory consolidation, where critical memory-enhancing activity occurs during the deepest stages of sleep. Our brains are bombarded with stimuli when we’re awake; but when we’re asleep, the brain uses that time to process everything and get rid of unnecessary information while doubling down on remembering vital elements, like that nursing care plan for pneumonia in paediatrics . This information is later consolidated into long-term memory. That being said, when you are awake, your brain can’t go through this process.
To improve our sleep time try the following tips;
a) Get a stable sleep schedule. Go to sleep at the exact time every evening and get up at the same time each morning. Try as much as possible not to break your routine, even on weekends and vacations.
b) Avoid screens for at least an hour before bed. The blue light released by TVs, phones, tablets, and computers elicit a state of insomnia and overpower hormones such as melatonin that make you heavy-eyed.
c) Cut back on caffeine. Caffeine tends to have diverse effects on people. Though some may take it and have no effect at all, other people are susceptible to it to the point that even morning coffee can interfere with sleep. Try decreasing your consumption or cutting it out entirely if you suspect it’s keeping you up at night.
5. Adopt Practical Steps to Support Learning and Memory
a) Pay attention. It’s not possible to recall something you’ve never learned nor encoded it into your brain especially if it’s something you are not paying adequate attention to. It’s said it takes about eight seconds of intense focus to process a piece of data into your memory. If your attention is quickly diverted, try to pick a quiet place where you won’t be disturbed.
b) Take notes by hand: This is a great practice to get into in general, whether you’re taking notes in class or preparing for a test. Writing forces you to paraphrase what is being read or said. This, in turn, raises your conceptual understanding of a topic to contribute to higher memory retention.
c) Repetition: It’s an undeniable fact that the more an activity is repeated, the more it is embedded in your long-term memory. So when you’re studying, go at a slower pace, and after every couple of lines, repeat the previous sentences 1-2 times (either aloud or in your head).
d) Write it down from memory: Write everything you’ve learned down from memory (remember not to peek at your notes!). This is not only is this a good practice-run for the impending test but will permit you to summarize the information you’ve been studying. When you can expound on something using your own words, not only does it emphasizes on your understanding on the topic but that the information is stuck in your long-term memory. This is your ultimate goal.
e) Use Memory Triggers: It’s surprising how something so small can make such a difference when it comes to memorization. When committing something to memory, it is more likely to stick if you use any one (or all) of the following memory triggers:
- Flash Cards: Flashcards apply some of the techniques outlined in this article – they are repetitive and force you to write out your notes by hand.
- Color-Coded Writing: This can refer to your notes or even the flashcards listed above. Using different colored pens to break up your notes into sections creates visual stimulation which is a great memory trigger. Try the color red.
- Mnemonic Devices: Crafting a visual image, song, a rhyme, or an acronym out of crucial information will stimulate your memory and make you much more likely to remember information.
f) Chew gum: If you need to hark back to a piece of information for around 30 minutes, try chewing gum. Studies have found that people do well on both visual and audio memory tasks if they are chewing gum while doing them. Just the act of chewing seems to enhance people’ concentration. So, if you have a pop quiz sprung on you, leave the Orbit in your pocket. Chew sugar-free gum only, though! Consuming pure sugar may cause your blood sugar to drop which would hurt your concentration.
To sum up, memorization is a key part of a study. Whether you’re memorizing the quadratic formula or dates of historical events, there are numerous techniques you can adopt that will significantly aid in memory retention. If you follow these steps, we guarantee that your memory significantly will improve.
Remember: Your mind is the greatest power, use it well.