How does memory work?

In order to be able to store new information at all, a stimulus must first hit a sensory cell. This can be either visual, acoustic or tactile and excites a sensory cell by triggering an electrical impulse. This energy is then also transmitted as an electrical impulse to a nerve cell – also called a neuron – to the brain.

In the brain the nerve cells are connected to each other via so-called synapses. These are gaps between two nerve cells, through which they can communicate with each other with the help of messenger substances. Depending on how many of these synapses are excited and in which combination this happens, the new information is stored accordingly.

Once this has happened, these information networks can be reactivated, for example by learning and repetition, and remain in memory longer than less used synaptic connections. The number of synapses involved also plays an important role in memory. The more of them are activated, the stronger the memory is and it is easier for us to recall this information at any time.

The same is true for the process of forgetting. Less used information lines are replaced by new, more often activated synaptic connections and in a certain way “overwritten” with the new information. “The old contents are usually not completely lost, but become worse for the brain or even not retrievable at all.According to the current state of research, processes in short-term memory tend to occur via biochemical stimuli at the synapses, whereas processes in long-term memory tend to change the synapses in the long term. This process is also known as long-term potentiation.

How can I improve my memory?

There are many ways to counteract memory loss and thus improve the brain’s ability to remember. This can also be useful in life situations in which you have to keep a lot of things in your head at the same time and can therefore quickly lose track. The best exercise to train the brain is to challenge it again and again with demanding tasks.

In everyday life this can possibly be combined with the workplace. According to modern studies, solving more complex tasks or taking on more responsibility has a positive effect on memory and is said to protect against Alzheimer’s dementia. Maintaining social contacts and close friendships also challenges the brain in a positive way and can help to improve memory.

Social interaction with others often leads to new associations, recall old memories or resolve conflicts. All this represents a training for memory. In addition, regular physical exercise can improve the performance of the brain and thus the memory.

Changing certain sleeping and eating habits can also help to improve memory under certain circumstances. It is known, for example, that sufficient sleep is essential for the performance and, above all, for the memory capacity of the brain. A little nap in between can also help to consolidate new information better.

Certain foods have also had a positive effect on memory in various studies. In general, a healthy and balanced diet is considered a very important pillar of health – not only for memory – and we can influence it directly through our actions. In addition, it could be shown that the consumption of certain vegetables had a positive effect on memory in test persons.

Among them were cabbage, broccoli and spinach. Various berries are said to be particularly good for the long-term memory. In particular for blueberries this effect could be proven.

The moderate consumption of caffeine could improve the memory of test persons in another study compared to the placebo group. In this study, an amount of about 200mg of caffeine – which corresponds to about three to four espresso cups – had a positive effect on the memory of the test subjects a few hours after ingestion. The opposite effect can be produced by the consumption of alcohol. This substance not only seems to cause short-term memory loss when drunk, but also long-term memory damage when taken regularly.