5 Proven Strategies to Improve Learning and Memory Capabilities

Modern society has created such a competitive nature that everyone is vying for an opportunity to gain an advantage over others. As a whole, this phenomenon has contributed to countless exponential advancements that have dominated the 21st century. At the other end of the spectrum, individuals have to continually improve themselves in order to stay in touch with the pack. The situation has escalated to such an extent that new inventions and records are no longer able to dominate their respective fields like they used to.

In the academic field, students are constantly outscoring their peers on a consistent basis and child geniuses are attending universities at a younger age. In professional industries, workers have to improve themselves to avoid being replaced by better prospects. They are required to regularly update their skills in order to stay relevant to their employers. The competitiveness within the science community has probably enjoyed the most publicity. New inventions only revel in the limelight for a short period of time before newer inventions overshadow their accomplishments. The smartphone industry is a perfect example of such a trend.

Each of these events is only made possible by the limitless possibilities conjured from the human mind. In order to ensure that this trend continues to grow from strength to strength, humans have to find ways to enhance memory abilities. The combination of both elements would establish strong foundations to help the mind exceed its normal capabilities.

Retrieval Practice
Originating from the Drake University in late 2014, cognitive scientists who specialized in the study of learning and memory released a research article documenting the common pitfalls and offered valuable guidance to help individuals overcome this disadvantage. The authors explain that the most effective to enhance learning and memory ability is through retrieval practice.

This strategy should be implemented while individuals are in the process of learning. As they absorb new information, they should rephrase each idea in their own words, be proactive in formulating relevant questions, engage in self-quiz, and connect new pieces of information with existing knowledge. Each branch of the strategy helps to reinforce memory, allowing individuals to have a better grasp of the topic at hand and increases the effects of learning at the same time.

Mindfulness Meditation
The history of meditation can be traced back to Hindu traditions in the 1500 BCE. It has since gained global recognition and is widely practiced by its legion of followers. Many people believe that by practicing meditation, they are able to experience benefits such as improved health condition and enhance mental functionality. The effects of meditation in improving learning and memory is best evidenced by the landmark clinical trial conducted by the Massachusetts General Hospital.

All 16 participants of the trial were enrolled in an 8-week mindfulness meditation training program. At the end of the trial, medical evaluations were made based on the changes in the brain structure over the course of the program. Each of the participants showed significant improvements in their amygdala region, which is primarily associated with memory and learning functions.

Rely on Berries
It seems almost inevitable that dietary plans would play a contributory role in this area. Scientists from The Peninsula College of Medicine and Dentistry published their findings in 2008 that established phytochemical-rich foods as greatly beneficial in improving learning and memory. More specifically, fruits from the berry family such as blueberries are highly recommended. The study also stated the by supplementing a normal diet with blueberries for a period of 12 weeks, individuals exhibited an increase in learning and memory abilities within 3 weeks and continue to last through the consumption period.

Exercise Helps the Mind
The Laboratory of Exercise Physiology, School of Sports Sciences, Semmelweis University, Hungary is one of the first to put forward this new theory. Scientists tested how the biochemical mechanisms derived from regular exercises can aid in cognitive functions. Lab rats were randomly split into groups and subjects from the exercise groups were given 1-hour daily swimming sessions, 5 times a week for a total of 9 weeks. At the end of the study, all rats from the exercise group fared better in memory recall than before. The Center for BrainHealth at The University of Texas replicated this experiment on human test subjects in 2013 and published similar findings.

Indulge in Sleep
There has been compelling evidence that links adequate sleep to learning and memory. One of the most significant studies was conducted by the Department of Neuroendocrinology, University of Lübeck, Germany and published in 2006. Health experts involved in the study explained that when the body falls asleep, the mind starts a consolidation process of all the newly acquired information. Memories that are dependent on the hippocampus region benefited from slow-wave sleep while other forms of memories were reinforced during periods of REM sleep.

Researchers from the University of California also made a new discovery in 2010 while they were experimenting with the benefits of short naps. The study explains that indulging in an afternoon nap can help to clear out the brain’s temporary storage space and allow for the absorption of new information. This process is similar to how random-access memory function in computers, where data stored in these devices are cleared during the shutdown period, making way for new virtual memory when turned on again.

Conclusion
The competitive nature of the global industry is one of the main reasons that highlights the need to enhance cognitive functions such as learning and memory. There has been an endless supply of scientific experiments dedicated to this area and conclusive findings have allowed the general population to understand the underlying mechanisms that affect their ability to learn and remember. Together with this new knowledge, individuals are also equipped with evidence-based methods to help them manage the increasing demands of society. These discoveries will definitely help to improve different aspects of the world but ultimately, the human population stands to gain the most from it.

References:
http://www.medicalmingle.com/daisygrace/blog/2016/02/03/brain_supplements_improve_or_deteriorate_your_health_
http://lerablog.org/health/elder-care/how-does-your-brain-transforms-during-menopause/