Experts say the amount of memory is limitless. But we do not always use it properly. Mechanical memorization, which is practiced in educational institutions, is not an ideal method for improving memory. It consists of three components: natural potential, condition and fitness. This means that memory is sensitive to impact and there are many ways to improve it today.
Causes of deterioration
The following factors cause memory loss:
- Emotional stress;
- systemic depression;
- lack of sleep;
- Infectious diseases;
- vitamin deficiency;
- Drinking alcohol;
- smoking;
- brain damage;
- taking medications (antidepressants, sleeping pills);
- Diseases: atherosclerosis, thyroid dysfunction, multiple sclerosis, diabetes mellitus;
- Aging of the body.
Enhancing Memory at Home
The brain is a dynamic structure that responds to any impact. The right approach will help you achieve the desired result. A sufficient number of techniques have been developed today to improve memory.
Exercises
- Let's start our discussion with this method with an exercise called "Associations". An assistant is needed to implement. Ask them to read aloud a few pairs of words that have a semantic connection to each other. For example, "notebook - pen", "winter - snow", "book - study". Your task is to memorize the maximum number of words. Then the assistant must read the first words, the second must be multiplied independently.
- The second exercise involves improving your visual imagination. You need to close your eyes and imagine in detail any object, natural phenomenon or animal. It could be an oasis in the middle of the desert, a cat in milk, lightning in the sky. A variety of options are available. Then take a sheet of paper and describe the pictures on it in reverse order.
- The third exercise is to improve listening to and remembering information. Someone needs to read a set of words aloud. For example, "table, sky, computer, elephant, autumn, river, tree". Repeat these words first in the same order and then in the opposite direction. If no one is around, you can do the exercise yourself. To do this, you need to pick up a book and read aloud the first words of each line.
- The fourth exercise will allow you to train your memory and do your homework at the same time. Write a list of the products you need to buy before you go to the store. Read it several times. You can do this as loudly or silently as you like. Then leave the leaf at home and go to the store without it. Repeat this exercise each time you need to shop.
- Exercises to activate the cerebral hemispheres can also help improve memory. The simplest of these is to change the hand while performing the action. For example, brush your hair or hold the cup with your left hand (if you are on the left, then on the right). You can also walk to the site. It is necessary to perform the exercise at a fast pace. When lowering the knee, make a wave of the hand so that it rises above the head. The exercise should be repeated several times.
Games
Cards are placed on the table in a row. Several people can take part in the game. Each in turn turns into any two cards. If they match, the participant will take them.
Playing with questions will also help you train your memory. The topic does not matter. Each player asks the other participants questions. Five points are added for the correct answer, two points for the wrong person. Solving crossword puzzles will help to achieve tangible results.
Menu to boost memory
Memory status depends on diet. Certain foods are a source of nutrients for the body:
- Bananas supply the body with amino acids (carotene, methionine, tryptophan), easily digestible carbohydrates, vitamins PP, B1, B2.
- Rash granules contain elements that supply energy to the brain and normalize its functioning. These are selenium, copper, iron, zinc, calcium, potassium, magnesium, phosphorus. Vitamins B9, B6, B5, B3, B2, B1.
- Eggs are rich in amino acids. They contain glutamic acid, methionine, cysteine, tryptophan, lysine. Also vitamins A, B2, B1, PP. They provide the body with protein that is easily assimilated.
- Honey is a source of carbohydrates. They can replace sugar. In its composition, honey contains well-absorbed glucose and fructose. And also 22 of the 22 micronutrients found in the circulatory system.
- Fish - salmon, trout, salmon, herring. Consumption of these products will supplement the essential omega 3 acid content, the deficiency of which leads to degenerative diseases of the brain. This element directly affects the development of intelligence, memory and cognitive functions.
- Avocado improves the blood supply to the brain due to the presence of unsaturated fatty acids and minerals.
- Dark chocolate contains flavonols, an element that prevents oxidation of the brain and normalizes blood circulation. Cocoa destroys substances that promote blood clots.
- Apples inhibit the development of oxidative stress, which leads to memory loss.
- Tomatoes contain lycopene, a powerful antioxidant that destroys free radicals (substances that negatively affect the brain). Melatonin, which is also found in this product, will help slow down aging.
- Lecithin-containing walnuts have a positive effect on the brain by normalizing its activity. They also prevent premature aging. To feel the desired effect, it is enough to take 5 nuts a day.
- A handful of pumpkin seeds provide the body with daily zinc needs.
- Wild berries Cranberries and currants are rich in vitamin C. Lemon has this property.
- Tea has tonic properties. Contains caffeine and antioxidants to enhance cognition. L-theanine relieves emotional stress.
The brain needs carbohydrates, proteins, fats, vitamins and amino acids to function properly.
Introducing a salad made from the following ingredients will help maintain memory in the diet:
- carrots;
- beets;
- half a celery root;
- Parsley;
- 3 tablespoons vegetable oil;
- half a lemon.
Grind the ingredients on a large grater, add oil, pour lemon juice and a little salt. Then mix the salad well and enjoy a healthy, tasty meal.
Poems and music
Another effective way to develop memory is to memorize poetry. There are several guidelines for achieving the desired result:
- Learn with strings, not lines. Many make this mistake. If you repeat one line many times and then move on to another, you will end up confused in the last stanza. Short-term memory can perceive about 7 blocks. In order not to overload it, you need to divide the verse into the same number of parts. Make 5 seconds between blocks.
- First read the whole poem 2-3 times. At the same time, try to present the story of the work. Now read it again and you will see that you already remember a few lines. In this way we try to learn the whole verse.
- Do not use a rectangle to teach it. The work will be broken into fragments and its full reproduction will be problematic.
Listening to music is also one way to improve memory. But these must be classic plays. Music creates vibrations in the air, which helps to relax and has a positive effect on the brain. This opportunity is possessed by the works of Wolfgang Amadeus Mozart, Johann Sebastian Bach, Georg Friedrich Handel.
Other ways
Live an active lifestyle, exercise and go for a walk in the fresh air. During exercise, the body releases hormones that improve brain function. Walking will help replenish oxygen. Sufficient sleep is needed for the regeneration of brain cells. Lack of rest immediately affects the state of health.
Brain efficiency increases during the deep sleep phase.
Stress is a direct threat to memory. It has a devastating effect on brain cells and the hippocampus, the place responsible for creating new memories and replicating old ones. Therefore, it is necessary to fight it. This can be done with the help of physical exercises, during which endorphins - the hormone of joy - are released.
Drawing and reading are some techniques for balancing emotional state. Drawing negative emotions on paper allows you to look at the problem from the outside. In the process of reading the focus is shifted to the story of the book. This relieves psychological stress.
There are also recommendations for improving the memory of traditional medicine. Let’s look at a few recipes:
- Grind herring root and 3 lemons. To the resulting mass add 3 tablespoons of honey. Refrigerate for 3 weeks. Take 1 teaspoon twice a day with meals.
- 10 g of ginger, pour 250 ml of boiling water, add mint and lemon balm. Drink 1-2 glasses a day.
- Pour 1 tablespoon of mint and a similar amount of sage into two cups of boiled water. Insist 12 hours. Then strain and take 50 ml 4 times a day for half an hour before eating.
- 1 tablespoon of mountain ash bark pour 250 ml of water and boil for 10 minutes. The mixture should be infused for 6 hours, then squeeze and take 1 tablespoon three times a day. The duration of the course is 3-4 weeks.
It is possible to affect the state of memory with the help of medication.
If this is your choice, do not treat yourself. Medication is taken only after consulting a doctor.
Express Methods
If you need to fix your memory quickly, simple exercises will help you:
- Initially concentrate. Concentrate on what you need to remember. Do not focus your attention on other subjects.
- The next step is to create associations. Associated with an object you are trying to recall. Here you can fully rely on your imagination.
- Now move on to the third step. The association must be repeated several times. This method helps you to memorize any event or information without remembering the rotation.
If you are unsure about your concentration, try the following exercise:
- Take a deep breath first and hold the air for five seconds. In this case, it is necessary to stretch the fists of the palms.
- Then exhale slowly and spread your arms.
- You will feel calm after this exercise, it will improve your concentration.
A familiar object should be used when creating associations. Memory activity is arranged in such a way that the best results are achieved if experienced sensations and feelings are added to new facts.
Many are familiar with the situation when memory starts at the right moment. These are not just older people. Anyone can master the methods of improving memory. An integrated approach is recommended for better results. You will feel the effect already at the beginning of the lessons.