"Bad memory" there is no thing like it, and memory can be increased by anyone, until and unless they are not suffering from memory loss as a medical condition. Memory is of two types -- short-term and long-term. Short-term memory is the kind of memory our brain uses to store small pieces of information needed right away, like someone's name when you meet for the first time. Long-term memory is for things you don't need to remember this instant. When you study for a test or exam, that's long-term memory at work.
Here are some number of things you can do to improve your memory:
Physical exercise helps your brain to stay sharp. It encourages your brain to work at optimum capacity and strengthening the interconnections and protecting them from damage. It also increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Thus most importantly, exercise plays an important role in Neuroplasticity by boosting growth factors and stimulating new neuronal connections.
2. Make Time For Meditation.
Meditation is relaxing and soothing, and helps in reducing stress, pain, lower blood pressure and even improving memory. Researchers called meditation "push ups for the brain."
Benefits of meditation include memory improvement, increased focus and attention, mood enhancement, better performance at work, stress reduction, and growth of the Hippocampus.
3. Get Enough Sleep
Sleep plays an essential role in memory consolidation ( a process in which short-term memories are strengthened and transformed into-lasting memories). Sleep is also enhance memories and helps "practice" and improve performance of challenging skills. In fact, a single night of sleeping only four to six hours can impact ability to think clearly the next day.
Health experts recommend that adults should get between seven and nine hours of sleep each night for optimal health.
4. Learn Something New
Learning a new skill is a great way to strengthen brain's memory capacity. Memory strength is just like muscular strength, the more you use it, the stronger it gets. That is why you need to keep your brain constantly challenged.
Basically there should be something that requires your undivided attention and gives you great satisfaction. It should be an activity that you are interested to look forward. Here are some examples of what you can learn, a new instrument, play mind games, make pottery, like Sudoku or Chess, learn a new type of dance, learn a new language.
5. Try Mnemonic Devices
Mnemonic devices are memory tools to help in remembering words, information or concepts. Mnemonic devices are a technique usually used by students to aid in recall.
There are many of those, but they all share one thing in common -- they help us remember more complicated pieces of information through imagery, acronyms, rhyme or song.