The first step is to figure out the severity of the cognitive impairment and to understand the underlying causes of the impairment. Some possible causes include depression, insomnia disorder, stroke, dementia, Vitamin deficiency, head injuries, attention deficit hyperactivity disorder and others. Do seek a proper evaluation from a medical professional.
For the remaining part of my answer, I will focus on the steps that one can take to improve short term and long term memory.
The three mental processes of memory – encoding, storage, and retrieval – happen as the information makes its way through the three memory systems: sensory memory, working memory and long-term memory. Sensory memory holds an impression a split second longer than it is actually present. Working memory lasts for about 20 sec. Long term memory collects and stores all the experiences, events, facts, emotions and skills.
How to improve memory
Attention is one of the major components of memory. In order for information to move from our short-term memory into our long-term memory, we need to actively attend to this information. Hence, many people will study and absorb information better in a place free of distractions such as television, music, and noise.
Retracing our steps is a useful retrieval aid – especially when we lose something like the car keys. If we are bad at remembering names, say the person’s name out loud three times in the first few minutes after meeting, and that will increase the likelihood of us remembering it later. Coffee jumpstarts short term memory and reaction times. People who took 200 milligrams of caffeine scored better on recall tests after 24 hours than people who did not take caffeine. However, too much caffeine can cause a person to feel excitable and have palpitations.
Mnemonics help us encode information in a creative and distinctive way, which makes it much easier to recall. Acronyms and jingles are commonly used mnemonics. The best mnemonics are those that utilize positive imagery, humor, or novelty.
An example of a mnemonic is the one that doctors use to memorise the clinical features of major depression. Regarding diagnostic criteria for MDD, patients must have a minimum of five of nine symptoms; they are also required to have at least a depressed mood or a loss of interest or pleasure as one of the five symptoms.
The other symptoms can be: alteration in sleep (hypersomnia or insomnia), feelings of worthlessness or excessive or inappropriate guilt, fatigue or loss of energy, diminished ability to think or concentrate or indecisiveness, significant change in weight or appetite, psychomotor agitation or retardation that is observable by others, and recurrent thoughts of death or suicidal ideation. These symptoms are often remembered by the acronym “SIG E CAPS”, for Sleep, Interest, Guilt, Energy, Concentration, and Appetite, Psychomotor, and Suicidal ideation.
More strategies to remember better
The use of written reminders and other memory strategies can be especially useful for the elderly, who tend to have more problems remembering recent events.
It is important to have enough sleep every night, especially after a day of studying. Daily events become short term memories in the hippocampus (a part of the brain) and are then transferred to a long term storage area in the neocortex, which is the gray matter covering the hippocampus. All this happens while we are asleep. Sleep is believed to be actively involved in consolidating memory, especially procedural memories. Remembering how to ride a bicycle, tie shoelaces and solving a math problem are all stored in procedural memory.
Not only is sleep after learning a critical part of the memory creation process, but sleep before learning something new is important as well. Research has found that sleep deprivation can affect our ability to commit new things to memory and consolidate any new memories we create.
Recalling from memory is easier if the memory has been strengthened over time, and each time we do so, we run through that same pattern of brain activity again, making it a little stronger. In order to recall information, we need to encode what we are studying into long-term memory. One of the most effective encoding techniques is known as elaborative rehearsal. An example of this technique would be to read the definition of a key term, study the definition of that term and then read a more detailed description of what that term means. After repeating this process a few times, we will probably notice that recalling the information is much easier.
For students studying for an exam, it is better to study over many sessions (distributed practice) as this would lead to better retention in the long term. This is more effective than studying all at once (massed practice). Some studies have shown that memory is enhanced if people closed their eyes while attempting recall. So if one is struggling to recall a fact at the examination hall, one can try closing his eyes for a few seconds.
Physical exercise has a direct impact on brain health. Regular exercise reduces the risk of cognitive decline with age and protects the brain against degeneration. Aerobic exercise can improve memory function in people with early Alzheimer's disease. Practicing mindfulness meditation may not only make a person less forgetful but can also reduce stress.
If an elderly person seems to manifest memory problems, it is crucial to obtain a medical opinion early as there are many medical conditions that can mimic Alzheimer’s dementia. Vitamin deficiency, small strokes, depressive disorder, low thyroid hormones can all present as poor memory. These conditions are treatable and the memory problem is potentially reversible.
