Brain Plugs

You Too Can Become a Memory Master

According to recent research, anyone can become a memory master by training their brain using these kinds of techniques. In fact, people who had never used memory techniques prior to the study were able to master it, and in just six weeks, their brains began resembling those of the world’s top-ranked memory masters.

“Use it or lose it” applies here, and previous research7 has shown engaging in stimulating social activities, artistic pursuits and crafts such as knitting or quilting8 help keep your mind sharper with age and prevent cognitive decline.

Meditate

While it may seem you’re not doing much of anything in terms of challenging your brain when meditating, research shows it alters the structure of your brain for the better and has a number of neurological benefits, including improved attention and concentration1

Listen to Mozart

Indeed, research shows people who listen to Mozart’s classical music have an increase in brain wave activity linked to memory, understanding and problem solving. Interestingly, music composed by Beethoven showed no such effect.

According to the researchers: “These results may be representative of the fact that Mozart's music is able to activate neuronal cortical circuits (circuits of nerve cells in the brain) related to attentive and cognitive functions”

Sniff rosemary oil

Engaging your olfactory senses may also have an effect on memory. Smells get routed through your olfactory bulb, the smell-analyzing region in your brain, which is closely connected to your amygdala and hippocampus, brain regions that handle memory and emotion.

One study found people who sniffed rosemary essential oil performed better on memory tasks than those who did not. The aroma of peppermint has also been shown to enhance memory and increase alertness.

Lumosity

This brain training app provides personalized brain workouts using more than 50 different cognitive games designed to boost memory, attention, problem solving and more.

Iota

Iota is a card game involving placing cards in grids according to simple rules that require complex moves and strategic thinking on your part. This game must be played with at least one other person, so it makes for a fun social activity while also improving spatial relation skills, visual discrimination and strategic thinking.

Last, but certainly not least, no article on improving memory would be complete without at least a brief mention of physical exercise. As noted by psychiatrist Dr. John J. Ratey, author of “Spark: The Revolutionary New Science of Exercise and the Brain,” there’s overwhelming evidence that exercise produces large cognitive gains and helps fight dementia.

For example, studies show those who exercise have a greater volume of gray matter in the hippocampal region, which is important for memory.21,22 Exercise also prevents age-related shrinkage of your brain, preserving both gray and white matter in your frontal, temporal and parietal cortexes, thereby preventing cognitive deterioration.

One of the mechanisms by which your brain benefits from physical exercise is via a protein called brain derived neurotrophic factor (BDNF). Exercise initially stimulates the production of a protein called FNDC5, which in turn triggers the production of BDNF, which is a remarkable rejuvenator. In your brain, BDNF preserves existing brain cells26 and activates brain stem cells to convert into new neurons, effectively making your brain grow larger.

When your blood sugar level declines, β-hydroxybutyrate serves as an alternative source of energy. That said, β-hydroxybutyrate also blocks histone enzymes that inhibit the production of BDNF. So, it seems your body is designed to improve BDNF production via a number of different pathways in response to physical exercise.

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