Memory training

10-05-2016
by Yvana van den Hork

Do you tend to forget details more easily than before? Here are tips to stay ahead of the memory game.
Believe in yourself: if you believe to have a poor memory, you will unconsciously not make enough effort and as a result, fulfill the prophecy.

Get enough sleep: sleep is needed to evaluate memories and store information properly. Please, do go to bed early enough to be able to sleep 8 hrs each night.
Stay in touch with your friends, family and neighbours: social interaction helps to retain your memory!
Use little tricks to remember what you need to remember, by being organized (always put your keys in the same spot), saying out loud what you want to remember "the car is parked in section B of the second deck in the garage" or visualize a task you have to fulfill, like pretending you are going through a supermarket and put everything you need into the shopping cart.
Move more: even just 15 minutes more each day can lead to a substantial improvement of memory skills.
Learn a new language: we recommend taking up Esperanto as it is such a perfect way to understand languages including your own, better and is FREE!

Eat foods or take supplements that make you smarter, because it increases blood and oxygen flow to the brain (ginkgo, vinpocetine) so more energy can be delivered, improves how energy systems in the brain cells work (red meat/carnitine, coffee/caffein, co-enzyme Q10, creatine), or brain cells can be built and maintained (fatty fish/omega 3 supplements) or waste is removed (fat-soluble B1, homotaurine) .

Finally, one that most of us will enjoy: play (brain)games!

As we age, certain brain regions such as the hippocampus start to shrink, because of a buildup of toxic proteins that cause brain cells to malfunction and die. Shrinkage of the hippocampus has been associated with learning and memory problems. Homotaurine protects brain cells by reducing both the accumulation of toxic proteins as well as the effects of these same proteins by activating brain cell receptors (GABAa receptors) needed for learning and memory.