It’s interesting to see how today we don’t need to remember a lot of important things—computers, smartphones, Alexa, Google, and other modern technology do most of that for us. In ancient times, people had to use their brains to store and recall important information for learning, actions, and daily life. They often had nearly perfect memories to pass on traditions and knowledge. Because of today’s technology, we need to make extra effort to keep and exercise our memory.
You might be surprised that ancient Ayurveda texts, from a 5000-year-old healing system, explore the science of memory and how to improve it.
What Is Memory?
Memory is how our brains take in, keep, and bring back information later. There are three main parts to memory: putting information in (encoding), keeping it (storage), and getting it back out (retrieval).
Human memory lets us remember things and recall them later. But sometimes we forget things or remember them wrong. This can happen if information isn’t stored properly in the first place.
Forgetting little things like birthdays is common, but memory issues can also be a sign of serious conditions like Alzheimer’s disease. These conditions affect life quality and everyday functioning.
Why do we need a good memory?
Wouldn’t you be happy to remember recipes and songs that only your grandma knew or stories from your childhood? These details aren’t on Google; they’re in your memory. A good memory helps you focus, learn better and faster, and be fully creative. It also aids in thinking, analyzing, and forming opinions because you need stored information to do so. Good memory deepens your understanding because not everything important is just a click away.
Why Don’t We Remember Enough?
According to Ayurveda, the mind’s key functions are intellect (Buddhi), perception (Dhi), retention (Dhriti), and memory (Smriti). Our memory can be weak for several reasons:
• Poor Nutrition: The brain isn’t getting enough nutrients.
• Medications and Substances: Certain drugs and intoxicants affect memory.
• Addiction and Low Energy: Lack of vitality and addiction can impair memory.
• Stress and Emotional Toxins: Mental stress and emotional baggage harm memory.
• Aging: Memory naturally declines with age, known as age-associated memory impairment.
• Aggravated Kapha: Leads to mental dullness and poor retention.
• Vitiated Vata: Causes restlessness and attention issues, affecting memory.
How Memories Are Made?
To create a new memory, information must be turned into a form the brain can use, called encoding. After encoding, the information is stored in the brain for later use.
Scientists believe memories form through changes in brain neurons (nerve cells). Memories are made by strengthening the connections between these neurons or by forming new connections.
When nerve cell connections, called synapses, change, it helps us learn and remember new information. Strengthening these connections helps us store memories.
This is why practicing information makes it easier to remember. Practice strengthens the synapses that hold the memory.
Most of our memories are not in our conscious mind until we need to use them. The process of memory retrieval brings these stored memories into our conscious awareness.
How Long Do Memories Last?
Memories can last for different amounts of time. Some are very short, just a few seconds, and help us take in sensory information.
Short-term memories last about 20 to 30 seconds and include what we are currently thinking about.
Long-term memories can last for days, weeks, months, or even decades. These memories are not always on our mind but can be recalled when needed.
Types of Memory
Memory is often explained using the stage model, proposed by Richard Atkinson and Richard Shiffrin in 1968. It includes three stages: sensory memory, short-term memory, and long-term memory.
Sensory Memory
Sensory memory is the first stage, where information from the environment is stored briefly—about half a second for visual info and a few seconds for sounds. We only pay attention to some of this information, which then moves to short-term memory.
Short-Term Memory
Short-term memory, or active memory, holds information we are currently thinking about. It lasts about 20 to 30 seconds unless we use techniques like chunking (grouping information) to extend its duration. Short-term memory is also known as working memory and has a capacity of about four to seven items.
Long-Term Memory
Long-term memory is where information is stored more permanently. It’s not always in our conscious mind but can be recalled when needed. Some memories are easy to remember, while others take more effort.
Why We Forget
Forgetting happens often. For example, you might forget someone’s name or miss an important meeting. Here are four main reasons why we forget:
1. Failure to Store a Memory: Sometimes, we never properly save the memory in our brain.
2. Interference: Other memories can get in the way and make it hard to remember.
3. Motivated Forgetting: We might try to forget things on purpose because we don’t want to remember them.
4. Retrieval Failure: We can’t find the memory even though it’s stored in our brain.
One key reason for memory failure is time. We quickly forget information if we don’t review or practice it.
Ayurvedic Medicine To Improve Your Memory
Some Ayurvedic medicines can help improve brain health, and you might already have some in your kitchen.Some of these medicines have been studied for their impact on Alzheimer’s disease, while others have been tested for their general effects on thinking, understanding, learning, and memory.
1. Ashwagandha: Known as Indian ginseng, Ashwagandha is a medicinal plant used for thousands of years. It helps improve brain function, memory, and reduces stress and anxiety. It is included in YouVeda’s My Healthy Mood blend along with other beneficial herbs.
2. Bacopa: This herb protects brain cells and enhances chemicals related to learning and memory. It reduces stress, increases focus, and is particularly useful for memory enhancement and fighting anxiety.
3. Brahmi: Traditionally used as a brain tonic, Brahmi improves alertness and memory recall. It is helpful in stressful situations and enhances calmness, making it ideal for students and scholars.
4. Shankhapushpi: This herb supports cognitive functions and is part of the ‘Medhya Rasayana’ category, which means it boosts memory. It provides calmness and is especially useful for students during exams.
5. Vacha: Vacha enhances intellect and improves blood circulation to the brain, aiding in studying and memory retention.
6. Mandukaparni: Though lacking scientific evidence, Mandukaparni is believed to improve cognitive alertness and memory when combined with other herbs like Ashwagandha and Vacha. It helps balance the nervous system and reduce forgetfulness.
7. Turmeric: Contains curcumin, which helps clear amyloid beta proteins in the brain, preventing mental blocks and inflammation, thus enhancing memory and focus. It also protects against brain inflammations and is available in Zandu Brahmi Pure Herbs tablets.
8. Guggulu: This herb is rich in antioxidants, reduces oxidative stress, and protects brain cells from premature aging. It helps prevent Alzheimer’s and Parkinson’s diseases and reduces inflammation.
9. Boswellia: Reduces inflammation and pain, especially in arthritis, and may help with oral health and digestion issues.
10. Triphala: Made from three fruits, it reduces inflammation, supports gut health, and may help prevent certain cancers.
11. Cumin: May help control blood sugar levels, improve heart health, and has antimicrobial properties.
12. Licorice Root: Fights inflammation, viruses, bacteria, and helps with digestive issues and skin rashes.
13. Gotu Kola: Known as the herb of longevity, it may improve memory, reduce anxiety, and aid in wound healing.
14. Bitter Melon: Helps lower blood sugar levels and cholesterol, beneficial for managing diabetes.
15. Cardamom: Reduces blood pressure, helps with nausea, and may protect against stomach ulcers.
Foods To To Improve Your Memory
Here are some easy-to-understand tips about foods that can help improve your memory and brain function:
1. Coffee: Coffee has caffeine and antioxidants that can make you more alert, improve your mood, and help you concentrate better. Drinking coffee regularly might also lower your risk of diseases like Alzheimer’s.
2. Blueberries: They have antioxidants that can keep your brain healthy and improve your memory. You can add them to your breakfast or snack on them.
3. Turmeric: This yellow spice contains curcumin, which is good for your brain. It may improve memory, help with depression, and support the growth of new brain cells.
4. Broccoli: It’s full of vitamins and antioxidants that are great for your brain. Eating broccoli can help protect your brain from damage and keep it healthy.
5. Pumpkin seeds: They contain nutrients like zinc, magnesium, and iron, which are important for your brain. Pumpkin seeds also have antioxidants that may help improve memory.
6. Dark chocolate: Dark chocolate contains antioxidants and caffeine that can boost your brainpower, improve memory, and lift your mood.
7. Nuts: Nuts are packed with nutrients like vitamin E and healthy fats that are good for your brain. Eating nuts regularly may help keep your brain healthy and prevent memory loss.
8. Oranges: Oranges are rich in vitamin C, which is an antioxidant that protects your brain cells. They can help improve your focus, memory, and prevent mental disorders.
9. Eggs: Eggs contain vitamins and nutrients like B vitamins and choline, which are important for brain health. They can help regulate your mood and support proper brain function.
10. Green tea: Green tea has caffeine and antioxidants that can improve brain function, protect your brain from damage, and even help you relax.
11. Berries: Berries are high in antioxidants called anthocyanins, which can improve blood flow to the brain, support memory, and learning.
12. Whole grains: Foods like whole grain bread, pasta, and oatmeal release sugar slowly into your body, which helps your brain function better.
13. Maca: Maca is a root vegetable used traditionally to improve performance. Although more research is needed, some studies suggest it may improve memory and mood.
14. Citrus fruits: Fruits like oranges are rich in flavonoids, which protect nerve cells and enhance blood flow to the brain, improving cognitive function.
15. Leafy greens: Vegetables like kale are linked to slower cognitive decline due to their nutrients and antioxidants.
16. Walnuts: High in antioxidants and omega-3 fatty acids, walnuts are great for brain health and may improve reasoning skills
17. Avocados: Rich in carotenoids, avocados positively influence mental function and support brain health.
18. Whole grains: Foods like quinoa and brown rice provide sustained energy for the brain, helping it function effectively.
19. Dark chocolate: With antioxidants and caffeine, dark chocolate can improve memory, focus, and mood.
Meditation To Improve Your Memory
Here are different ways to meditate that might help make your memory better. Meditation can make your brain work better, including helping you remember things. Here are some meditation methods that could be good for improving memory:
1. Mindfulness meditation: This means paying attention to the present moment without judging it. It can help you focus better, which is important for remembering things.
2. Loving-kindness meditation: This is about thinking kindly about yourself and others. Doing this can make you feel happier, which might help you remember better.
3. Visualization meditation: You imagine pictures or scenarios in your mind to help you concentrate. This can make it easier to remember things later.
4. Mantra meditation: You repeat a word or phrase to keep your mind focused. This can calm your mind and help you remember more by reducing distractions.
5. Body scan meditation: You focus on different parts of your body, noticing how they feel. This can help you become more aware and mindful, which might improve your memory.
6. Breath awareness meditation: You pay attention to your breath to stay focused and calm. This can reduce stress and help your memory work better.
Remember, everyone’s experience is different. Practicing regularly and being patient is important to get the most out of meditation. Also, combining meditation with other things like enough sleep, exercise, healthy eating, and brain exercises can also help improve your memory.
How to Improve Memory
No matter how good your memory is, you can always make it better. Here are some simple tips to help with mild memory loss:
1. Write it down: Using pen and paper helps you remember and provides a reference.
2. Attach meaning: Connect new information to something you already know to remember it better.
3. Repeat it: Repeating information helps move it from short-term to long-term memory.
4. Group it: Categorizing information makes it easier to remember.
5. Test yourself: Testing yourself is one of the best ways to improve recall.
6. Take a mental picture: Make a conscious effort to remember things you often forget, like where you left your keys.
7. Get enough rest: Sleep is crucial for learning and forming new memories.
8. Use memorization techniques: Techniques like rehearsing, using mnemonics, and other strategies can help improve memory.
How to Keep Your Memory Sharp
As you get older, you might worry about memory problems like Alzheimer’s disease. But losing your memory as you grow older isn’t always certain. Some skills might decline with age, but studies show that people in their 70s can perform as well on tests as those in their 20s.
When people reach their 80s, some memory decline is common, but some types of memory can actually get better with age.
Here are some things you can do to keep your brain healthy as you age:
1. Reduce Stress: Stress can harm the parts of your brain linked to memory, like the hippocampus.
2. Avoid Drugs and Alcohol: Using drugs or drinking too much alcohol can damage the connections between brain cells. Also, exposure to chemicals like heavy metals can harm your brain.
3. Stay Active: Regular exercise helps your brain get more oxygen, which is important for brain cell connections.
4. Keep Your Brain Busy: Using your brain regularly helps maintain memory. People with mentally stimulating jobs are less likely to develop dementia.
5. Believe in Yourself: Feeling confident and in control of your life can help keep your memory sharp as you age. It can also lower stress levels.
In conclusion, Ayurvedic medicine offers various methods to improve memory and cognitive function naturally. By incorporating Ayurvedic practices into your lifestyle, you can potentially enhance your memory and overall brain health. Remember to consult with a qualified practitioner before trying any Ayurvedic remedies to ensure they are suitable for you. With consistent practice and a holistic approach to health, Ayurveda can be a valuable tool in supporting your memory enhancement journey.
Reference
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