What is memory?

Memory is a cognitive function that allows us to store information for a limited time or keep it in long-term memory. Every time we receive information, our brain looks for similar or inherent information to complete our knowledge. If the information is important, we keep it in memory; if it is not important, we will forget it.

The symptoms of memory loss

Sometimes, we may experience memory loss or cognitive fragilities. You should not worry if you occasionally forget words or objects, but be cautious if it starts to become more frequent.

The first signs of memory fragility are forgetting certain words or confusing them with each other. One may feel disoriented in familiar spaces or not immediately recognize a place (for example, if you take the bus to a friend's house and once you get off the bus, you can't remember which direction to go).

When symptoms become more severe you may start to forget important appointments or forget to take medications.

Memory is linked to other cognitive functions, so you may also have difficulties with attention or language. For example, you may start to have trouble following a conversation or a movie.

It can sometimes be difficult to realize your fragilities, which is why it is important to pay attention to changes. Regularly test your memory to see if there are differences over time. You can test your memory online for free. If you feel uncomfortable and think you have fragilities, talk to your loved ones or make an appointment with your doctor. In a situation of doubt, it is always better to have the opinion of a health professional.

When to call the doctor

If you realize that you are starting to have memory difficulties, you can talk about it with your loved ones to see if they have also noticed changes. Together you can discuss it and choose how to act afterwards.

It may happen that your loved ones bring up the subject with you, in case you haven't noticed any differences. It is important to be open to listening because if your loved ones have chosen to talk to you about this, it is because they have noticed a change and they want to help you.

If you feel uncomfortable, if you have difficulty doing activities that you used to do easily, or if you notice significant differences in your daily activities, then you can talk to your doctor.

The doctor will schedule an initial appointment to listen to you and understand your doubts and needs. Then, he may suggest specific tests to see if there are indeed difficulties and to discover the cause.

How to improve your memory

To train your memory, you can implement some small tips.

There are several activities you can do at home:

• Make mental lists: in the evening, before going to sleep, try to make a list of the important things you did during the day. Additionally, you can make a list of things to do for the next day. To make the activity more complex, try to make the list only in your head and not write it down (of course, for important events it’s always better to have a post-it or a reminder on your phone!).
• Cooking: making recipes allows you to stimulate your memory because you have to remember the ingredients and the necessary steps. Also, going grocery shopping can become a training exercise when you don’t have a written list.
• Using game apps: there are several apps to train memory in a fun way. Who said that improving your memory is boring? You can use fun and cultural games.

And if you are looking for other ways to stimulate your memory, feel free to check out the article below.

CLINT and SCARLETT, brain coaches to train your memory

CLINT and SCARLETT are two applications to improve cognitive functions, such as memory. In the app, there are more than 30 cultural games to play at home while having fun. SCARLETT is the easier version for people who already have memory difficulties but want to continue training. CLINT is the more difficult version for independent people who wish to train for prevention.

Here are some examples of the games available in the applications to improve memory:

Adopt a lifestyle that is favorable to memory

Beyond cognitive games and exercises, it is essential to understand that lifestyle directly impacts memory health. A good lifestyle helps preserve cognitive abilities longer while improving daily quality of life.

Here are concrete areas to work on to effectively support your memory:

Prioritize a diet beneficial for the brain

Certain foods have demonstrated their effectiveness in supporting memory and concentration:

• Fatty fish (salmon, mackerel, sardines), rich in omega-3, promote neuron health.

• Berries (such as blueberries or strawberries) contain antioxidants that protect brain cells.

• Leafy green vegetables (spinach, broccoli, kale) provide B vitamins, important for cognition.

• Nuts and seeds (almonds, flaxseeds, walnuts) enhance brain functions due to their essential fatty acids.

Sleep sufficiently and regularly

Sleep plays a fundamental role in consolidating memories. It is recommended to:

• Sleep between 7 and 9 hours per night, regularly.

• Encourage a fixed bedtime and limit screens in the evening.

• Take a short nap (20 minutes maximum) during the day to stimulate memory and attention, especially in seniors.

Incorporate daily physical activity

Physical exercise is recognized for its benefits on the brain. It improves oxygenation and stimulates neuroplasticity.

• Walking at least 30 minutes a day is an excellent starting point.

• Gentle activities like swimming, yoga, or tai chi combine physical well-being and mental stimulation.

• Regular physical activity also reduces stress, which is an aggravating factor for memory disorders.

Maintain an active social life

Social connections stimulate the brain through exchanges, shared memories, emotions, and verbal expression.

• Participating in workshops, clubs, or associations helps create a stimulating routine.

• Maintaining family and friendship ties fosters a sense of belonging and keeps cognitive functions alert.

• Volunteering is also an excellent way to stay active, useful, and engaged while exercising your memory.

FOLLOW A TRAINING PROGRAM

FOR 4 WEEKS

To train effectively, you can also follow our memory training program. It is a 4-week program, with activities of 20 minutes per day. Don't worry, there are of course rest days, and you can go at your own pace! Discover all our training programs:

PLANNING PROGRAM

For 4 weeks, follow our program to work on planning by playing our specially selected games for 15 minutes a day.

PERCEPTION PROGRAM

For 4 weeks, follow our program to work on perception by playing our specially selected games for 15 minutes a day.