latest research on techniques for improving memory

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Techniques for Improving Memory
Memory is the ability to record information about the happenings around them with the facility to recall them later at their will. Poor memory has become a common problem among many people in the whole world. Different individuals and organizations have done researches on different ways to improve the ability to recall. Here are the latest researches on different techniques for improving memory.
Chewing of gum: According to researchers (Brunoni, André, and Vanderhasselt 5), chewing of gum increases the rate of heartbeat and blood flow around the cerebral area (in the brain which is the central nervous system responsible for memory) hence improving brains functionality. Students who chew gum during their revising and exam period tend to perform better than those who do not.
Sleeping the recommended hours: Inadequate sleep slows the functionality of the mind resulting in an inability to recall some events. According to researches done for an adult, one should sleep for 7 to 9 hours and more hours when it comes to children and teens (Brunoni, André, and Vanderhasselt 7). After a night of sleep, the cerebellum which is one of the motor centers in the brain controlling speed and accuracy seems to be more active. When one sleeps, the brain moves the memory to more efficient storage making it easy to recall quickly and accurately. Sleep also reduces stress giving the brain space to hold more.
Exercising: Aerobic exercise improves the pumping of the heart and the sweat glands boosting the size hippocampus which is involved in learning and verbal memory.

Exercise results in the release of the growth factors in the cerebral area affecting the growth of brain cells and blood vessels. The survival rate of new brain cells is increased (Brunoni, André, and Vanderhasselt 7). After exercise, they reduce anxiety and fall asleep. Those people who exercise more have high recalling abilities than those who don’t.
Nutritional health: Eating well improves your mental health. Eating food with lots of fats increases the cholesterol level in the blood vessels. They are the vessels that supply the brain with the blood, with them functioning poorly they slow the functionality of the brain. Foods that will boost one’s memory are fruits and fish which has omega -3 fatty acids and many more. The food will reduce the rate of memory collapsing and ensure performance. Intake of foods reach in nutrients like in health and zinc, magnesium, iron, and copper will improve brain health and nerve signaling. Food like pumpkin contains strong antioxidants which are the key elements in protecting the brain from radical damage.
Quit smoking: Researchers have proved that smoking can damage brain areas which include the cortex and the thalamus which play a role in memory (Bryant 1310). In case studies done those people who stopped smoking perform better in recalling than those who still smoke. Those who have never smoked performed better than those who quitted and the ones who are still smoking. According to research done those who smoke loose a 1/3 of their memory every day although the memory is slowly recovered after one quits smoking (Bryant 1316). Alcohol is also said to result in slow brain damage.
In conclusion, the memory is one of the brains crucial role. The functionality of the cerebral area is improved by what people do day to day. Recalling is a process that requires not only the brain health but also the health of the body as a whole.
Works Cited
Brunoni, André Russowsky, and Marie-Anne Vanderhasselt. “Working memory improvement with non-invasive brain stimulation of the dorsolateral prefrontal cortex: a systematic review and meta-analysis.” Brain and Cognition 86 (2014): 1-9.
Bryant, Vaughn E., et al. “The effects of cigarette smoking on learning and memory performance among people living with HIV/AIDS.” AIDS Care 25.10 (2013): 1308-1316.