Experts say that memory is excessive. But we do not always use it properly. Mechanical memorization used 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 Disorders
The following factors cause memory impairment:
- emotional stress;
- systemic depression;
- lack of sleep;
- infectious diseases;
- vitamin deficiency;
- drinking alcoholic beverages;
- smoking;
- brain injury;
- to take medication (antidepressants, sleeping pills);
- diseases: atherosclerosis, thyroid dysfunction, multiple sclerosis, diabetes;
- aging of the body.
Strengthening memory at home
The brain is a dynamic structure that reacts to any impact. The right approach will help to achieve the desired result. Today, enough techniques have been developed to improve memory.
Exercises
- Let's start our discussion of this method with an exercise called "unions". An assistant is required for execution. Ask him to read aloud a few pairs of words that are semantically related to each other. For example, "notebook - pen", "winter - snow", "book - work". Your task is to memorize the maximum number of words. Then the helper should read the first words, the second should be multiplied independently.
- The second exercise is to develop your visual imagination. You have to close your eyes and imagine any object, natural phenomenon or animal in detail. There may be an oasis in the middle of the desert, a cat drinking milk, and lightning in the sky. Many different options are available. Then take a piece of paper and describe the pictures in reverse order.
- The third exercise is to improve your listening and memory skills. Someone needs to read a set of words aloud. For example, "table, sky, computer, elephant, autumn, tea, tree. "Repeat these words first in the same order, then in the opposite direction. If no one is around, you can do the exercises yourself. To do this, you must take a book and read aloud the first words of each line.
- The fourth exercise will allow you to train your memory and do homework at the same time. Before going to the store, write on a piece of paper a list of products you need to buy. Read it several times. You can do this as loudly or silently as you want. Then put the leaf at home and go to the store without it. Repeat this every time you need to shop.
- Exercises aimed at activating the cerebral hemispheres will also help improve memory. The simplest of these is to change hands while making a move. For example, comb your hair or hold the cup with your left hand (if you are left, use your right). You can also take a walk on the site. Training should be done at a fast pace. When the knee is lowered, the hand wave is made to rise from the head up. The exercise should be repeated several times.
Games
The cards are stacked on the table. Several people can take part in the game. Each in turn turns over any two cards. If they match, the participant picks them up.
Playing with questions will also help you prepare your memory. The topic does not matter. Each player asks a question to the rest of the participants. Five points are added for the correct answer and two points are deducted for the wrong answer. Solving crossword puzzles will help you get financial results.
Memory boost menu
Memory status depends on diet. The source of the substances the body needs are certain foods:
- Bananas provide the body with amino acids (carotene, methionine, tryptophan), easily digestible carbohydrates, vitamins PP, B1, B2.
- Sprouting grains contain elements that energize the brain and normalize its function. 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 easily absorbed protein to the body.
- Honey is a source of carbohydrates. They can replace sugar. Honey contains well-absorbed glucose and fructose. Also, 22 of the 24 trace elements in the circulatory system.
- Fish - salmon, trout, salmon, herring. Consumption of these products will replenish the content of essential Omega 3 acids, 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 blood supply to the brain due to the presence of unsaturated fatty acids and minerals.
- Dark chocolate contains flavonol, an element that prevents brain oxidation and normalizes blood circulation. Cocoa destroys substances that cause blood clots.
- Apples prevent the development of oxidative stress, which leads to memory loss.
- Tomatoes contain lycopene, a powerful antioxidant that destroys free radicals. The melatonin in this product will help slow down the aging process.
- Walnuts, which contain lecithin, have a positive effect on the brain by normalizing its activity. It also prevents premature aging. It is enough to eat 5 nuts a day to feel the desired effect.
- A handful of pumpkin seeds will meet the body's daily zinc needs.
- Wild berries, blueberries and currants are high in vitamin C. Lemon also has this feature.
- Tea has tonic properties. Contains caffeine & antioxidants to enhance cognitionL-theanine relieves emotional stress.
The brain needs carbohydrates, proteins, fats, vitamins and amino acids to function properly.
Including a salad made of the following ingredients in your diet will help protect your memory:
- carrot;
- is a beet;
- half a celery root;
- parsley;
- 3 tablespoons vegetable oil;
- half a lemon.
Scrape the contents through a coarse grater, grease, pour lemon juice and salt on top. Then mix the salad well and enjoy healthy, tasty dishes.
Poems and music
Another effective way to help develop memory is to memorize poetry. Here are some tips to get the result you want:
- Learn with lines, not lines. Many people make this mistake. If you repeat one line several times and then move on to another line, you may get confused in the line. Short-term memory can accept about 7 blocks. You must divide the verse into the same number of parts so that it is not loaded. Hold for 5 seconds between blocks.
- First read the whole poem 2-3 times. At the same time, try to visualize the plot of the work. Now read it again and you will see that you have already memorized some lines. In this way we try to learn the whole verse.
- Don't use quatrains to teach him. The work will be divided into pieces and it will be difficult to reproduce it completely.
Listening to music is also one of the ways to improve memory. But these must be classics. Music creates vibrations that promote relaxation in the air and have a positive effect on the brain. The works of Wolfgang Amadeus Mozart, Johann Sebastian Bach, Georg Friedrich Handel have this ability.
Other ways
Live an active lifestyle, exercise and walk in the fresh air. During physical activity, the body releases hormones that improve brain function. Walking will help fill it with oxygen. Getting enough sleep is important for the regeneration of brain cells. Lack of rest is immediately reflected in the state of health.
During deep sleep, the efficiency of the brain increases.
Stress is a direct threat to memory. It has a devastating effect on the hippocampus, which is responsible for creating brain cells and new memories and reproducing old ones. Therefore, it must be fought. This can be done through physical exercise, which releases the joy hormone endorphins.
Drawing and reading are one way to balance your emotional state. Describing negative emotions on paper allows you to look at the problem from the outside. In the process of reading, attention is focused on the plot of the book. It eliminates psychological stress.
Traditional medicine also has recommendations for improving memory. Let's look at a few recipes:
- Grate the horsadadish root and 3 lemons. Add 3 tablespoons of honey to the resulting mass. Refrigerate for 3 weeks. Take 1 teaspoon twice a day with meals.
- Pour 10 g of ginger, 250 ml of boiling water, add mint and lemon balm. Drink 1-2 cups a day.
- Pour 2 tablespoons of mint and a similar amount of sage in two glasses of boiled water. Insist 12 hours. Then strain and take 50 ml 4 times a day for half an hour before a meal.
- 1 tablespoon mountain ash, pour 250 ml of water and boil for 10 minutes. The mixture should be brewed for 6 hours, then strain 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 drugs.
If this is your choice, don't treat yourself. The drug is taken only after consulting a doctor.
Express Methods
If you need to fix something in your memory quickly, simple exercises will help:
- Concentrate first. Concentrate and focus on the things you need to remember. Don't let your attention shift to other objects.
- The next step is to create circles. Link to the object you are trying to remember. Here you can fully trust the imagination.
- Now let's move on to the third step. The union must be repeated several times. This method will help you remember any event or information without remembering it.
If you are unsure of your ability to concentrate, do the following exercises:
- First, take a deep breath and hold the air for five seconds. In this case, the palm should be wrapped in a fist.
- Then breathe in slowly and open your arms.
- You will feel comfortable after this workout, it will improve your concentration.
A familiar object must be used when creating associations. Memory activity is designed to achieve the best results when new facts are added to experienced feelings and emotions.
Many people become acquainted with the situation when the memory begins to fail at the right time. It's not just older people who face this. Anyone can learn techniques to improve their ability to memorize. An integrated approach is recommended for better results. You will feel the effect already at the beginning of the lessons.