Sharp Memory Factors
If someone was to read a list of words to you, it’s most unlikely that you will remember all the words in the list. You’ll be able to recall most of the words at the beginning, some at the middle, and a few at the end. These effects are known as primacy (words at the beginning) and recency (words at the end).
The only way that a normal person can effectively recall all of the words in the list, is if he applies a mnemonic technique to help him remember. You’ll also find that it’s easier to recall a word if it’s repeated several times in the list, or if it’s related to the other words in any way, or if it stands out among the other words (for example, the word “ruby” will stand out from a list of vegetables).
To take advantage of your primacy and recency, you must find a middle ground. If you are doing something that requires a lot of thinking and you do this non-stop for hours, you’ll find that the dip in the recall between the primacy and recency can be quite considerable.
If, on the other hand, you stop to take breaks too often, your brain will not really reach its primacy because it keeps on getting interrupted. In a more practical application, instead of continuously studying or working for hours, you might want to try pausing and resting after 30-50 minutes of working, just to give your brain time to refresh itself and to maximize the time when your primacy and recency are balanced.
Contrary to popular belief, being smart is not synonymous to having a good memory or good retention. You don’t have to force yourself to study and understand more in order to improve your memory; the key is actually in your lifestyle, your attitude, your diet, and your habits.
You Are What You Eat
It is often said that your brain is probably the greediest organ in your body, and it requires a very specific type of nutrition from your diet. It shouldn’t be surprising then that your diet affects how your brain performs, and it performs well with a steady supply of glucose. Before you go out of your house in the morning, it would be great if you can give your brain the fuel it needs by eating a hearty breakfast. A salad packed full of antioxidants, including beta-carotene and vitamins C and E, should also help keep your brain in tip-top condition by helping to reduce damaging free radicals (damaging molecules). As you grow older, your brain has lesser capacity to defend itself from daily threats like free radicals, inflammation, and oxidation. That’s why aging people need more nutrition than younger ones.
Free radicals are like cavities to your teeth; they slowly build up if they’re not cleaned out. As the brain cells grow older, they sometimes stop communicating with each other. As an effect, it slows down essential processes like thinking, short-term memory retrieval, and regenerating new cells. Therefore, anti-oxidants are essential to maintain not only good health, but a good memory as well. Good sources of anti-oxidants are:
• Vitamin A and beta-carotene: Carrots, spinach, cantaloupe, winter squash
• Vitamin C: Citrus fruits, broccoli, strawberries, tomatoes
• Vitamin E: Nuts, seeds, vegetable oil, wheat germ
Studies show that fatty food that causes artheosclerosis (clogging of arteries) are also the same type of food that disrupts neural activities. Cut back on the fat and replace it with foods rich in anti-oxidants. Nothing will replace a well-balanced meal, but to make sure that your body doesn’t lack any of its nutritional needs, it would be a good idea to take food supplements. As the name implies, they’re supplements, and not replacements.
Scientific research also indicates that eating fish can indeed sharpen your memory. Most fish fat contains the polyunsaturated fatty acid DHA, which performs a significant part in the brain development of young children. Tests show that kids who consume adequate foods containing DHA score better on IQ tests than those who take lesser amounts of DHA. Fish also contains omega-3 fatty acids which opens up new communication centers in the brain’s neurons. This allows your mind to operate at its peak performance.
Another significant finding suggests that smoking can affect the ability of the brain to process information properly. Chain smokers have higher risks of impairing their visual and verbal memories. So the next time you think of smoking, remember that it’s not only dangerous to your health, but you are sacrificing your memory functions as well.
Caffeine and alcohol causes anxiety and nervousness. This may hamper information from properly entering your mind because memory works best when you are relaxed and focused.
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