Experts say that the amount of memory is unlimited. But we don't always use it correctly. Implementing mechanical memory in educational institutions is not an ideal way to improve memory. It consists of three parts: natural potential, condition and adaptability. This means that memory is easily affected, and there are many ways to improve memory today.
Reasons for deterioration
The following factors cause memory damage:
- emotional tension;
- Systemic depression;
- Lack of sleep;
- Infectious diseases;
- Vitamin deficiency;
- Drink alcoholic beverages;
- Smoking;
- Brain injury;
- Taking medication (antidepressants, sleeping pills);
- Diseases: atherosclerosis, thyroid dysfunction, multiple sclerosis, diabetes;
- Body ageing.
Enhance family memory
The brain is a dynamic structure that responds to any influence. The right method will help you get the desired result. Today, enough technologies have been developed to improve memory.
Practice
- Let us start the discussion of this method with an exercise called "association". Implementation requires assistants. Ask him to read aloud several pairs of words that are semantically related to each other. For example, "notebook-pen", "winter-snow", "book-learning". Your task is to remember the maximum number of words. Then, the assistant must read the first word, and the second word must be copied independently.
- The second exercise involves improving visual imagination. You need to close your eyes and imagine any object, natural phenomenon or animal in detail. It may be an oasis in the middle of the desert, a cat drinking milk, and lightning in the sky. A variety of options are possible. Next, take a piece of paper and describe the image presented on it in reverse order.
- The third exercise is to improve your listening and memorizing information. Someone needs to read a set of words aloud. For example, "table, sky, computer, elephant, autumn, river, trees". First repeat the words in the same order, then repeat in the opposite direction. If there is no one around, you can exercise by yourself. For this, you should take a book and read the first sentence of each line aloud.
- The fourth exercise will give you the opportunity to train your memory and do housework at the same time. Before heading to the store, write a list of the products you need to buy on the worksheet. Read it a few times. You can do this loudly or silently as needed. Then leave the leaves at home and go to the store without leaves. Repeat this exercise every time you need to shop.
- Exercises designed to activate the cerebral hemispheres will also help improve memory. The easiest way is to change hands while performing operations. For example, combing your hair or holding a cup with your left hand (or your right hand if you use your left hand). You can also take a walk on the spot. It is necessary to exercise quickly. When you lower your knees, you wave your hands to raise them above your head. This exercise should be repeated several times.
Games
The cards are placed continuously face down on the table. Several people can participate in the game. Each turns over any two cards in turn. If they match, the participant takes it away.
Playing problems can also help train your memory. The subject matter does not matter. Each player will ask other participants questions. For correct answers, 5 points are added; for incorrect answers, 2 points are deducted. Solving crossword puzzles will help achieve tangible results.
Menu to enhance memory
Memory status depends on diet. Certain foods are the source of substances needed by the human body:
- Bananas provide the human body with amino acids (carotene, methionine, tryptophan), digestible carbohydrates, vitamin PP, B1, B2.
- Sprouted grains contain elements that provide energy for the brain and normalize its function. These are selenium, copper, iron, zinc, calcium, potassium, magnesium, and phosphorus. Vitamin B9, B6, B5, B3, B2, B1.
- Eggs are rich in amino acids. They include glutamic acid, methionine, cysteine, tryptophan, and lysine. There are vitamins A, B2, B1, PP. They provide the body with easily digestible protein.
- Honey is a source of carbohydrates. They can replace sugar. Honey contains glucose and fructose which are well absorbed. There are also 22 of the 24 trace elements in the circulatory system.
- Fish-salmon, trout, salmon, herring. The consumption of these products will supplement the essential omega 3 acid content, and this deficiency can lead to degenerative brain diseases. This element directly affects the development of intelligence, memory and cognitive functions.
- Due to the presence of unsaturated fatty acids and minerals, avocados can improve blood flow to the brain.
- Dark chocolate contains flavonols, which are an element that prevents oxidation in the brain and normalizes blood circulation. Cocoa destroys substances that destroy blood clots.
- Apples inhibit the development of oxidative stress, which leads to a decrease in memory.
- Tomatoes contain lycopene, which is a powerful antioxidant that can destroy free radicals (substances that have a negative effect on the brain). Melatonin is also found in this product, which will help delay aging.
- Walnuts containing lecithin have a positive effect on the brain by normalizing its activity. They can also prevent premature aging. In order to achieve the desired effect, eating 5 nuts a day is enough.
- A small amount of pumpkin seeds will provide the body with the daily zinc needed.
- Wild berries blueberries and raisins are rich in vitamin C. Lemon also has this function.
- Tea has nourishing properties. Contains caffeine and antioxidants to enhance cognitive ability. L-theanine can relieve emotional stress.
The brain needs carbohydrates, protein, fat, vitamins and amino acids to function properly.
Introducing a salad made with the following ingredients into the diet will help maintain memory:
- carrot;
- Beet;
- Half a celery root;
- Parsley;
- 3 tablespoons of vegetable oil;
- Half a lemon.
Grate the ingredients on a coarse grater, add oil to taste, pour in lemon juice and a little salt. Then stir the salad thoroughly and enjoy healthy and delicious food.
Poetry and music
Another effective way to help develop memory is to memorize poetry. There are several guidelines to achieve the desired effect:
- Learn through knots instead of lines. Many people have made this mistake. If you repeat one line multiple times and then move on to another line, you will end up being confused in the section. Short-term memory can perceive about 7 blocks. In order not to overload it, you need to divide the scripture into equal parts. Perform 5 seconds between blocks.
- First read the entire poem 2-3 times. At the same time, try to visualize the plot of the work. Now read it again and you will find that you have memorized a few lines. In this way, we try to learn the whole verse.
- Don't teach him quatrains. The work will be broken into pieces, and it will be a problem to copy it completely.
Listening to music is also one of the ways to improve memory. But these must be classical works. Concerts generate vibrations in the air, promote relaxation, and have a positive effect on the brain. The works of Wolfgang Amadeus Mozart, Johann Sebastian Bach, and Georg Friedrich Handel have this ability.
Other ways
Lead an active lifestyle, exercise and take a walk in the fresh air. During physical exercise, the human body releases hormones that improve brain function. Walking will help it fill with oxygen. In order to regenerate brain cells, you need adequate sleep. Lack of rest is immediately reflected in health.
During the deep sleep phase, the efficiency of the brain increases.
Stress is a direct memory danger. It has a destructive effect on brain cells and hippocampus, which is responsible for generating new memories and copying old memories. Therefore, it is necessary to fight with it. This can be done with the help of physical exercise, during which the release of endorphins (joy hormones) occurs.
Drawing and reading are some techniques for balancing emotional states. Drawing negative emotions on paper allows you to observe the problem from the outside. During the reading process, the attention shifted to the book. This can reduce psychological pressure.
It is also recommended to improve the memory of traditional medicine. Let's see some recipes:
- Grate horseradish and 3 lemons. Add 3 tablespoons of honey to the resulting food. Refrigerate for 3 weeks. Take 1 teaspoon twice a day with each meal.
- 10 grams of ginger, pour 250 ml of boiling water, add mint and lemon balm. Drink 1-2 cups a day.
- Pour 1 tablespoon of mint and a similar amount of sage with two cups of boiling water. Persist for 12 hours. Then tighten, and take 50ml 4 times a day half an hour before meals.
- Pour 250 ml of water into 1 tablespoon of mountain ash and boil for 10 minutes. The mixture should be poured for 6 hours, then filtered, 3 times a day, 1 spoon each time. The course time is 3-4 weeks.
Medications can be used to affect memory status.
If this is your choice, please do not self-medicate. Only take the medicine after consulting a doctor.
Quick way
If you need to quickly fix something in the memory, a simple exercise will help:
- First focus. Concentrate and direct it to where it needs to be remembered. Don't let your attention shift to other objects.
- The next step is to create an association. Associate with the object you want to remember. Here, you can rely entirely on imagination.
- Now, we enter the third stage. The association should be repeated several times. This method will help you remember all events or information without rote memorization.
If you are not sure about your ability to concentrate, please use the following exercise:
- First, take a deep breath and hold it for five seconds. In this case, the palm needs to be clenched with a fist.
- Then slowly exhale and open his hands.
- After this exercise, you will feel relaxed and it will improve concentration.
When creating associations, you should use familiar objects. The memory activity is arranged in such a way that if new facts are added to the experienced feelings and feelings, the best results can be achieved.
Many people are familiar with the situation where memory starts to fail at the right time. It's not just the elderly who are facing this problem. Anyone can master the method to improve memory ability. In order to obtain better results, it is recommended to use an integrated approach. At the beginning of the class, you will already feel the effect.