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  • This episode is sponsored by LastPass.

  • Whether it's losing your keys or trying to cram information into your head for an exam, sometimes we just need our brain to be less forgetful.

  • So using science, how can you improve your memory right now?

  • First things first, you should hit the gym, but sorry meatheads you can't skip cardio.

  • MRI studies show that regular aerobic exercise like running improves performance on memory tasks by increasing the blood flow and volume in parts of the hippocampus.

  • This is important as the hippocampus is a part of the brain that is critical for learning and memory, but it shrinks by 1 to 2 percent per year in late adulthood.

  • So aerobic exercise can be a great way to fight age-related declines of our memory.

  • After the gym and pre-studying, grab a good snack.

  • After a meal, the increased glucose and insulin has shown to promote the learning of new information.

  • Glucose and insulin are also key to consolidation, the conversion of short-term to long-term memories.

  • Probably because the hippocampus we talked about earlier is enriched with insulin receptors.

  • We set a good snack, but maybe try blueberries as studies show participants given a blueberry supplement had a better ability to recall past events.

  • Blueberries contain flavonoids that have been shown to protect neurons, enhance their function, and stimulate their regeneration.

  • Make sure that you're keeping up with the group chat.

  • Scientists linked high-quality personal relationships to better memory.

  • A 2017 study found that adults aged 80 and up who reported more satisfying relationships in their old age had similar cognitive abilities to people in their 50s and 60s.

  • Other research shows hanging out with people can protect against memory declines common in dementia.

  • Scientists think that our friends create social pressure that makes us take care of ourselves.

  • And they even do things as simple as tell you directly or indirectly to go visit a doctor.

  • Social interactions also present complex cognitive memory challenges that can stimulate your brain.

  • Thank you friends.

  • Hug your friends today because they're increasing your memory.

  • If you really want to be super extra about all of this, you could also try to become a memory champion.

  • These are people who can for example memorize the order of a deck of cards in thirty seconds.

  • Superior memory skills aren't because of anatomical differences which means you could accomplish some of these same memory feats with intense practice.

  • One study found that after six weeks of daily 30-minute training normal people exhibited similar levels of neural connectivity as these memory athletes.

  • When given a list of 72 words they went from being able to recall 26 to 30 to remembering over 60 words.

  • A little stressed about memorizing a presentation for tomorrow.

  • Not to worry as research suggests an optimal level of anxiety can help us remember details.

  • During stressful events hormones like cortisol act on the brain to promote the formation of long term memories.

  • Probably so that we can better process stressful situations and change our behaviors accordingly.

  • But it doesn't mean that in these stressful times we are going to become way better at memorizing things.

  • As too much stress has been shown to impair memory.

  • So it is about finding the right balance between not panicking and panicking just enough to sharpen your mind.

  • For the most part we are overly stressed which leads to us forgetting our passwords.

  • Thankfully there is LastPass.

  • LastPass also helps relieve the anxiety and stress of remembering all of your different passwords for all the different platforms by storing them all in one safe place.

  • You can store an unlimited amount of passwords.

  • It even helps you to generate stronger passwords, and most importantly update your passwords which is something that we should all be doing.

  • You can use it on many devices like your laptop or even on your fancy phone using an app it even has a password breach alert to help keep you safe.

  • Essentially with LastPass you never have to write remember or reset your passwords.

  • Thanks again to LastPass and we will see you all next week for another science video.

  • See you later.

This episode is sponsored by LastPass.

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