In our daily lives, we are solicited from all sides by a multitude of information. Having a good memory is not only an asset, it is a necessity!
Improving your memory means giving yourself the means to better organize your life, gain efficiency and peace of mind . Whether it is to remember important dates, appointments, names, or even crucial details related to our work or our studies, a powerful memory is our best ally. It greatly contributes to our personal and professional success, which allows us to gain confidence and autonomy.
In addition, it is also an excellent way to keep your brain healthy, keep it active and thus prevent certain neurodegenerative diseases . Boosting your memory is therefore essential for each of us, to improve our quality of life today and preserve it for tomorrow.
How does memory work?
A complex and fascinating mechanism of the human brain, memory allows us to store, retain and recall information. It is divided into several types:
- Sensory memory briefly captures information perceived by our senses, such as images, sounds or smells, in a fraction of a second.
- Short-term memory processes and retains this information for a very limited period of time, from a few seconds to a minute. It acts as a workspace for the information we actively use.
- Long-term memory allows information to be stored for an indefinite period, thanks to processes of repetition and association. It is the reservoir of all our knowledge, experiences, skills and lived memories.
Each type of memory plays a unique and indispensable role in our ability to navigate and interact with the world around us. Information flows fluidly between these different memories , allowing us to react in an informed and adapted manner to daily life situations. The optimal functioning of these memory systems is therefore fundamental for a fulfilling life.
Natural methods to improve memory
Although there are many methods and techniques available, some of the most effective are completely natural and can easily be integrated into daily life. Here is a non-exhaustive list.
- Practicing physical activity
One study showed that exercising can increase the size of the hippocampus in older adults, helping to improve memory and reverse age-related volume loss in this brain region. ( 1 )
Tips : Try to incorporate at least 30 minutes of moderate exercise into your daily routine, such as brisk walking, cycling or swimming.
- Sleep well
One study concluded that sleep actively helps strengthen and transfer memories into long-term memory, especially during deep and REM sleep phases. ( 2 )
Tips : Make sure you get enough sleep each night (7 to 9 hours for most adults) and try to maintain a regular sleep schedule. Avoid screens before bed and create an environment conducive to sleep (dark, quiet and cool) .
- Meditate
A study suggests that practicing meditation can significantly improve memory and cognitive performance in adults. ( 3 )
Tips : Spend time each day meditating. You can start with short sessions, even a few minutes can be beneficial. Try different forms of meditation (mindfulness, concentration, movement meditation like yoga or tai chi) to find what works best for you. Make sure you practice in a quiet place, free of distractions, to get the most benefit from this time of calm and concentration.
Note : Taking a natural approach to improving your memory can not only strengthen your ability to retain and retrieve information, but also promote better health and overall well-being. The important thing is regularity and consistency in the application of these methods.
Food supplements: a practical alternative
After exploring natural methods to improve memory, it is important to emphasize that there is a practical and quick alternative for everyday use: food supplements. Here are some examples.
- Ashwagandha
Ashwagandha, also known as Indian ginseng , is a plant used for millennia in Ayurvedic medicine. It is known for its adaptogenic properties, that is to say its ability to help the body adapt to stress .
In addition to its beneficial effects on mood and energy, Ashwagandha may also have a positive impact on memory and cognitive function. One study indicates that it may help improve quick and overall memory in people with mild cognitive problems, as well as improve thinking ability, attention, and speed of processing information. ( 4 )
- Huperzine A
Huperzine A is another dietary supplement that is attracting growing interest for its potential effects on memory. End of the Huperzia serrata plant, Huperzine A is used in traditional Chinese medicine to improve memory and cognition .
It works primarily by inhibiting the activity of the enzyme acetylcholinesterase , which increases levels of acetylcholine , a neurotransmitter important for communication between nerve cells.
One study highlights that Huperzine A appears to have beneficial effects on improving cognitive function, daily activity, and overall clinical assessment in participants with Alzheimer's disease .( 5 )
Caution : It is recommended to consult a healthcare professional before starting supplementation, in order to determine the correct dosage and to avoid possible drug interactions or unwanted side effects.