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Seven WaysYou Can Improve Your Memory

by: Christopher Ruane

Without doubt, exercise is one of the most effective ways to stay healthy - physically, mentally, and emotionally. Although exercise is directly related to the physical aspect of an individual, emotional and mental benefits can likewise be derived from it.

While muscle mass is identified to physical exercise, memory retention is identified to mental exercise. This is made possible by answering crossword puzzles, memorizing quotes, poems or songs, playing cards, and trivial pursuits.

All these fun games and reading materials are exercising tools for the mind. Although these things are primarily designed for fun, their secondary purpose is to enhance the mind�s memory retention.

Another way of practicing memory retention is by remembering instead of putting in writing a day�s schedule of activities that need to be done. If this is done with ease, you can even stretch your schedule to several days.

Consider these other tips:

Relieve yourself from stress - When you are under stress, your body shows various symptoms. You become emotionally disturbed and your mind is preoccupied, so there is no room left to remember other things especially new ones.

Therefore, you must unload the stress off your mind and unwind by utilizing relaxation techniques. Exercise is one of the best ways to get rid of your tensions. It also comes with a load of other health benefits.

Associate with things - The association technique is an old way of remembering things, persons, names, numbers, and others wherein you associate someone or something with the first thing that comes to your mind.

It might not be the best technique but it still works because it seems to be inherent within us. Here�s a list of 10 items you can associate with numbers, one to ten:
One - me (one person)
Two - shoe (it comes in pairs)
Three - tree (it rhymes)
Four - table (it has four legs)
Five - fingers (one hand has 5 fingers)
Six - sticks (5,6 pick up sticks)
Seven - dwarfs (snow white and the seven dwarfs)
Eight � cell phone (when you flip it open, looks like a number 8)
Nine - playing cards (lucky 9)
Ten - Indians (10 little Indian boys)

Match names to pictures - When someone is introduced to you, do you find it difficult to remember his name? That may be a likely case. However, the person�s face is not easily forgotten.

If you come across that person again, the first thing that you might remember is his face; but it�s likely that you won�t remember his name. You may also forget where you met the person before.

Try this: When someone new is introduced to you, identify something on the person to make you remember him - something different or noticeable on the individual that you may use to remember the next time you meet each other. Examples may include a mole in the face, a large nose, or shaggy hair.

Call a person by name - The name is the sweetest sound to one�s ear. Repeating somebody�s name the first time you meet him is sub-consciously committing the person�s name to your memory. After your first meeting, recall his name once in a while. This strengthens the retention of the person�s name to your memory.

When trying to recall something you can�t remember but �it�s at the tip of your tongue,� try to be relaxed and you will recall it easier.

Forcing yourself to recall something will put you under stress, thereby lessening your chances of retention success.

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Mom's Job Stress May Spread to Kids
by: Rita Jenkins

Low job satisfaction in working mothers increases the stress levels of their children, but allowing them to spend more time in childcare can help overcome these effects, according to new research published in Developmental Psychobiology.

Children whose mothers found their jobs emotionally exhausting or otherwise less rewarding had higher levels of the stress hormone cortisol than children whose mothers reported more enjoyment from their jobs, researchers found in a study involving more than 50 nursery school children.

Levels of cortisol in the evening were more than double in the children whose mothers experienced less job satisfaction. Placing those children in childcare would help to significantly reduce their stress, the research suggests.

The researchers also found that children from families that were either highly expressive or very reserved exhibited higher than average cortisol levels.

Greater support is needed for working mothers to help improve their job satisfaction and increase the availability of affordable childcare options, says the report.

More Time in Childcare

Dr. Julie Turner-Cobb, a health psychologist and senior lecturer at the University of Bath, Dr. Christina Chryssanthopoulou from the University of Kent and Dr. David Jessop, a neuroimmunologist at the University of Bristol collaborated on the study.

To measure cortisol levels, they took saliva samples in the morning and evening from 56 children aged three to four years old. They also surveyed mothers about their workplace conditions and home life over a six month period.

"Spending more time in childcare makes a big difference to the stress levels in children whose mothers have low job satisfaction," says Dr. Turner-Cobb.

"It can help protect children from the effects of their mother's low job quality and emotional exhaustion. Ensuring that mothers of young children have good support in the workplace is essential for supporting both mothers and their children," she adds.

"Improving the job satisfaction of working mothers means that they are less stressed themselves," says Dr. Jessop, "and extending the availability of affordable and adequate childcare may not only improve the quality of life for the mothers but, in doing so, may improve the long term health of their children."

Healthy Adaptation to Stress

Cortisol is a steroid hormone that regulates blood pressure and cardiovascular function and immune function. It also controls the body's use of proteins, carbohydrates and fats.

Cortisol secretion increases in response to stress, whether physical -- such as illness, trauma, surgery or temperature extremes -- or psychological. It is a normal and essential response without which we would not be able to function in everyday life.

When these levels remain high or become disrupted in some way over a prolonged period of time, however, they may have consequences for health. It is important to promote healthy adaptation to stress in children, and good quality childcare is one way of doing this, say the authors.

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