How to improve our memory?
First of all we should know what memory is? Our memory serves as a personal library for us to remember everything we learn, experience and encounter in our lives. While doing research for this essay I learned a lot of information about memory that I never knew before. No one physical location in the brain appears to be responsible for creating the capacity of working memory. Certain regions of the brain, such as the middle temporal lobes and the hippocampus formation are known to be involved in memory processes. Working memory is considered by a small capacity. It can hold around four elements of new information at one time. The capacity of working memory depends on the category of the elements or chunks as well as their features. Latham (2007). For example, we can hold more digits in working memory than letters and more short words than long words. For all structures that are needed for memory functions to be complete, it has yet to be positively determined exactly which structures are responsible for “storage” of which types of memory-semantics for “Knowledge”, episodic for “events” and “performance”. Research in studying memory shows that it is possible to improve our memory performance in specific areas by applying memory techniques. I think everyone wants to improve their memory, and here are a few tips on how we can do it. The ways to improve our memory include brains active or stay mentally aware, having stable and nutritious food and managing stress well. Latham (2007)
The first way of improving our memory is to keep our brains active or stay mentally aware. Use your memory to the greatest extent and learn new things. Two of the best ways are reading and studying, such as reading romantic, action, policy novels or any kinds of interesting stories. When we read a story our brain starts to imagine and try to be in that circumstance. When we try to learn new things or new skills, we should memorise them and our brains will attempt to store them. The best example for this situation that all researchers agree is studying a new language
The second way is to find a hobby that can keep our brain active. If you work in an office, learn to dance. If you are a dancer, learn to deal with a computer; if you work with sales, learn to play chess; if you are a programmer, learn to paint. This could motivate your brain's neural circuits to grow. (Cardoso, 1997).
Listening to music and more challenging learn¬ing to play an instru¬ment can be other ways to keep brain active. Without a doubt, numer¬ous stud¬ies have shown that musi¬cal train¬ing would develop the brain. Musi¬cians have larger brain vol¬ume in areas that are impor¬tant for play¬ing an instru¬ment: motor, audi¬tory and visual-spatial regions. Current research shows that music train¬ing can ben¬e¬fit the brain beyond music. Specif¬i¬cally, musi¬cians may have an advan¬tage for pro¬cess¬ing speech in chal¬leng¬ing lis¬ten¬ing envi¬ron¬ments com¬pared with non-musicians. This effect of music train¬ing sug¬gests the same impact like phys¬i¬cal exer¬cise and its affect on body fit¬ness, music is a resource that tones the brain for audi¬tory fit¬ness. There¬fore, the role of music in shap¬ing indi¬vid¬ual devel¬op¬ment deserves consideration. (Michelon, 2010).
The second way is having stable and nutritious food. Stu¬dents and people of all ages need to be both chal¬lenged and nur¬tured in order to succeed with choice of the right food. As a gen¬eral guide¬line, what is good for the body is also good for the brain. First of all, the brain con¬sumes con¬sid¬er¬able amount of glu¬cose. The brain is also a fatty organ. Fats are present in the neu¬rons’ mem¬branes to keep them flex¬i¬ble. These fats are the omega 3 and omega 6 fatty acids mol¬e¬cules. Our brain is depen¬dent on nutritional fat intake to get enough fatty acids. Eat¬ing a vari¬ety of foods of dif¬fer¬ent colours includ¬ing cold-water fish which con¬tain omega-3 fatty acids and avoid¬ing highly processed foods with added ingre¬di¬ents. Moreover, many experts say some vitamins are essential for the proper working of memory: tiamin, folic acid, and B12 vitamin. They are found in bread and cereal, vegetable and fruits. (Zelinski, 2010)
Furthermore, we should drink enough water. Water help maintain the memory systems working, especially in older persons. The lack of water in the body has an immediate and deep effect on memory; drying out can generate confusion and other thought difficulties. In the other hand we should not drink Alcohol and Caffeine .Because, Alcohol and Caffeine interferes specially with short-term memory, which impairs the ability of retaining new information. (Cardoso, 1997).
In gen¬eral, the brain is highly sus¬cep¬ti¬ble to oxida¬tive dam¬age. This is why antiox¬i¬dant food has become pop¬u¬lar for their pos¬i¬tive effects on brain func¬tions and we must eat many kinds of fruits and vegetables. Antiox¬i¬dants are found in a vari¬ety of fruits and vegetables: Alpha lipoic is found in spinach, broc¬coli and pota¬toes; Vit¬a¬min E is found in veg¬etable oils, nuts, green leafy veg¬eta¬bles; Vit¬a¬min C is found in cit¬rus fruit and sev¬eral plants and veg¬eta-bles. Veg¬eta¬bles, par¬tic¬u¬larly green, abundant ones, are also rec¬om¬mended whereas few well known sup¬ple¬ments have shown long-term ben¬e¬fits on mem¬ory and other cog¬ni¬tive functions. (Zelinski,2010)
Lastly I should point out how to manage stress well which is significant like the other points. Researcher finds that reduced working memory caused by acute stress links to reduced activation of the prefrontal cortex. This effect could link to the effects upon the prefrontal cortex of stress increased levels of catecholamine that mean is memory function in the lowest level. You had a challenging, productive, and sometimes stressful day at the office. Then you battle traffic to make it home. Now you need to put your mind at ease, recharge your battery, and refresh yourself so you can do the whole thing again tomorrow. Where you have control, it helps you build healthy buffers against stress. Med¬i¬ta¬tion, relaxation, yoga, and other calm¬ing activ¬i¬ties are effec¬tive in control of stress. Biofeed¬back devices that mea-sure heart rate vari¬abil¬ity and show stress lev¬els in real-time offer a more modern option to man¬age stress. (Zelinski, 2010 and Michelon, 2007). Meditation is also a good way to increase awareness. You'll learn how to monitor yourself for burnout, and get help protecting yourself against it. All of these things help you keep alive the passion, energy and commitment to your job that bring real fulfilment - even when you are under pressure.It has many other positive “side effects” as well, such as better disciplined mind with less inner voices, and better emotional control. We can do a few short meditation sessions per day, where each session lasts about few minutes. Besides, if you want a sharper memory and manage your stress, meditation has a big benefit for you. (Zelinski, 2010 and Lathan, 2007)
So why is body exercise so important to the brain and improving memory? Researchers reveal that: body exercise improves blood flow to the critical regions of the brain responsible for memory; it is also thought that exercise supports the production of brain cells in addition can improve our memory. It has been shown that exercise also improve the brain’s functioning. For example it directly improves the performance of the hippocampus, one of the oldest parts of our brain. This is located right in the centre of the brain and plays an important role in memory especially spatial learning. Exercise can help to reduce the risk of developing Alzheimer. Keep a positive frame of mind when thinking about exercising and never forget that keeping your brains active and flexible. Also, it is important to find an exercise routine. We did not overlook the complete part, it has sleep. Enough sleep helps memory and is essential for the process of learning. More specifically, it helps to save and organise the information we get during the day. (Zelinski, 2010)
As an alternative, when we do not get enough sleep for about two to three following 24-hours, this may present inability to concentrate and memory loss. To improve your memory you need to make sure that you get 8 hours of sleep at night. It is proven that the nap reduces stress and helps to have a more productive afternoon, whether we are in the middle of the week or during the weekend. At a time when even the list of our obligations grows and the time for a good night sleep is reduced, nap is a very good way to fill up your batteries. (Cardoso, 1997 and Kaufman, 2010).
All of us know about the importance of our brain and especially our memory. When we want to do something like dancing, reading, talking or daily work we need powerful memory. Consequently, so many people look for easy ways to improve their memory they use medicine with negative side effects. Moreover some of the people do not know how to improve it. In this paper we can find some easy ways without side effects. We can found so many information about improving our memory which is advance for this paper, so that included the best ways. One of them is keeping our brain mentally active. Next one is, to create a constant routine plan and eating nutritious food. Lastly is to manage our stress under life pressure.
My Opera
Always waiting to hearing something from there or receive any word from Malaysia. I don`t know why the human is like that? In this situation we like to go another situation, in that moment reach that case we will miss previous case or previous situation:confused: anybody can tell me?? I`m at a total loss what I should do? I don`t know u had something like that or not, if you had, you can fill my filling. When I was there all y family waited to my return and they was so happy when I back 
