How to improve memory?

Memory is a person’s ability to store information in consciousness and reproduce it as necessary. The active work of memory is associated with the acquisition of life experience, the formation of the necessary skills. As a mental process, memory contains features at each age stage and changes significantly throughout the entire time period. To improve memory, you need to create the right environment for the functioning of the brain. Let's take a closer look at how to improve memory.

The amount of memory determines the number of nerve cells involved in the process of storing information. Scientific studies show that the capabilities of the human brain are used only by 10%. The fact that information is periodically forgotten is a normal and sometimes even necessary process. So the overstressed nervous system is unloaded from the excess of unclaimed information. But increased forgetfulness leads to distraction or even memory failures.

Over many centuries, humanity has learned to use many ways to improve its memory. This can be professional training methods or techniques that require additional knowledge and even wisdom - meditation and mantra.

These daily effective exercises make memory more acute. Of course, everyday routine activity of the same type makes it difficult to use special exercises.But they need to be done simultaneously with routine activities, since memory requires constant work to improve it. And the maximum result will give only the integrated use of neuroscience.

Visualization is a great way to train visual memory. You can remember a lot if you visualize the memories. Information stored in memory can be extracted using visual images. For example, if you need to remember a phone number, you need to imagine how to dial it. When you need to keep a shopping list in your memory, you should present each package that you need to buy.

Associations - effective memory technique that helps develop memory. Unusual associations are needed, since banal ones are ineffective. With the help of the associative series, the binding of new information to the already known. For example, if you need to remember a new topic, then it must be associated with already covered material. You can remember a word in a foreign language if you associate it with an image.

If you need to remember a new surname, then the image of this person should be displayed in consciousness. Associations arise in cases where memorable objects or phenomena are somewhat similar to each other.

The quality of memorization often depends on how well the information is organized in a person’s memory. With a systematic approach, restoring the necessary information in memory will always be easy.

She is also called Roman room system. Cicero did not use records, but remembered a huge amount of various information. To do this, he came up with his own method of memorizing it. He mentally distributed the entire amount of information in the room of his palace in a strictly defined sequence. During his speeches, he also mentally walked around the room, reproducing information from the places where it was placed by him. For a method to be fully mastered by any person, just a few workouts are enough.

The practice of meditation and proper breathing helps to learn relaxation during complex mental activity, which will have a beneficial effect on health. Memory will also become more efficient. Meditation will also help develop mindfulness, as it is a mental habit. It must be applied in any situation, which will improve the performance of recognition of objects in the mind.

To activate the brain, a mantra is also used. It is created according to certain canons and pronounced a certain number of times. For example, to develop memory, the mantra is recommended to be pronounced for up to seven days, 21 times. Practitioners of this type of technique claim that it begins to work from its first repetitions. It allows you to concentrate, develops the mind and understanding, removes fatigue and gives an improvement in all brain actions. It contributes to the development of thinking, memorization and many other brain functions.

The most famous way is the teaching of poems. If you first learn a little, gradually increasing the volume of the material, then over time you will notice that you can remember more and more easily. It is useful not only to memorize verses by heart, but also to declare them out loud.

Reading books will also help develop memory. Another effective way is learning foreign languages. You need to memorize a few words daily, and then use them in speech, stimulating the brain. A variety of puzzles and crosswords will teach you to think logically.

This is a good method to improve the structure of the part of the brain that is responsible for memorization. There are many options: you can engage in choral singing, purchase a musical instrument and learn how to play music on it. All of these techniques will cause long-term positive changes in the brain.

It is known that it will be able to restore mental performance a healthy lifestyle of a person, including timely rest, a good sleep, the right regime and a balanced diet of natural and high-quality products, as well as giving up bad habits, destructive brain cells responsible for memory, such as alcohol and tobacco smoke. In addition, maintaining a healthy weight with the help of a balanced diet is the paramount factor in solving the task of restoring memory and maintaining it in an active state.

A diet with lots of refined carbohydrates found in bread, pastries, cookies and white rice is harmful. This diet leads to the development of dementia and reduces cognitive function. But a complete rejection of sweets, even fruits, will lead to a weakening of memory. therefore consume refined carbohydrates reasonably and in a balanced manner.

The usual diet needs nuts, especially walnuts, soybeans, Chia seeds, flaxseed. It is often recommended to eat sea oily fish, dark green vegetables, broccoli and tomatoes. Eggs containing choline are indispensable. Of the berries, blackcurrant, blueberry and blueberry should be noted. Be sure to include green tea, dark chocolate and cocoa in your diet. Herbal preparations, tinctures and decoctions of traditional medicine have a preventive, therapeutic effect on the brain, saturating it with vitamins, and strengthen the immune system.

These include the following:

• tincture of ginseng, from clover, bark of red mountain ash, Rhodiola rosea;
• herbal preparations from raspberry, lingonberry, oregano and incense, sage and mint leaves;
• traditional medicine recipe from pine needles, onion husks and rose hips;
• turmeric seasoning, containing curcumin, a mind-enhancing substance.

Pharmacological agents for improving memory include the following:

• creatinine;
• caffeine L-theanine;
• piracetam choline;
• L-tyrosine;
• acetyl-L-carnitine;
• phenotropyl.

The best dietary supplements for improving brain activity include the following:

• amino acid glycine;
• food supplement "Phosphatidylserine";
• ginkgo biloba - a herbal remedy;
• brahmi (bacopa monier) is a herbal remedy used in Ayurvedic practice.

Short-term stress benefits human health. Short stressful situations increase intellectual abilities, as well as improve learning skills. But as soon as it becomes long-lasting, the situation changes a lot and it really harms health. A prolonged stressful state suppresses the protective functions of the body, sharply reduces attention and the process of memorizing information worsens, real memory lapses begin. therefore one of the rules of good memory is less stress, more positive emotions, so it is so important to learn how to experience stress philosophically.

Fresh air, sports and a good sleep are important factors for the normal functioning of memory. Daily airing of rooms and walks in the fresh air saturate the blood with necessary oxygen. One must learn to enjoy nature, which eliminates distraction. This theory is confirmed by numerous studies of domestic and foreign scientists.

Excessive body mass negatively affects the processes occurring in the brain. British scientists through experiments have proved a direct relationship between weight and memory.Therefore, bringing your weight back to normal is a vital task for an obese person. Walking and swimming, a bicycle and exercise machines are excellent helpers for overweight people.

The phenomenon of improving memory in the process of full sleep has been known to scientists for a long time. When a person is sleeping, the process of saving information goes on in his brain. The norm of sleep for an adult is at least seven hours a day. For older people, six hours is enough to get enough sleep.

Lack of vitamins in the body is often the cause of deteriorating memory. To prevent this from happening - it is necessary to provide the brain with the supply of provitamin A or beta-carotene, vitamins B1, B6, B9, B12, C, D, K and unsaturated omega-3, -6, -9 fatty acids. In addition, brain activators are such macro and micro elements like glucose, iron, lecithin, calcium, magnesium, potassium and zinc.

The brain needs recharging in order to get rid of stale, unnecessary, outdated information. This is vital for him. The fastest recharge occurs when exposed to sound. Sounds of nature, birdsong, sound of waves, songs, classical music nourish the brain with energy. Another way to do an excellent workout is to try to do everyday things in a new way, activating new sections of the brain, which will create new neural connections that improve coordination and strengthen memory.

In today's world, people suffer from an overload of information, from which you need to give yourself a break. Thanks to the experiments, it became clear that people need psychological relief. It is important to be distracted from time to time in order to relieve the brain. It is necessary to alternate intellectual activity with physical work or exercise. Such unloading gaps in brain functioning replenish mindfulness, strengthen memories and encourage creativity. Rest replenishes the resources of the brain, increases its performance.

Brain health depends primarily on the person himself. Canadian researchers have experimentally proven that regular strength training, aerobics and walking can stimulate the functioning of the brain. Active sports improve brain function by increasing blood flow and protein production. Neural connections are growing and strengthening, memory and activity are improving.

There are many exercises to improve memory at home for an adult. But before you start to remember something, you need to set a clear goal - to remember this for a long time, if not forever. Such a setting will provide a more conscious, and therefore better memorization. Before you begin the exercises, it is necessary to use the sequence of its execution: to understand, establish a logical sequence, break up the material into parts, find a key concept in each and use it as a guide.

The choice of methods for improving memory depends on the age of the person and his individual abilities. Experts suggest starting a memory training with simple but fairly effective exercises. For example, read two dozen words or numbers and play them from memory in the desired order. You can multiply double-digit numbers in your mind or pronounce words the other way around.

Such a focus on memories will help to reproduce and recall the important ones. It’s good not to get hung up on negative moments and emotional experiences. If you do this all the time, then soon you can feel the beneficial changes in your memory.And if in the evenings before going to bed, plan further things and analyze their implementation, then the memory will work with maximum efficiency. It is very important to try to constantly remember the forgotten, without resorting to your notes or smartphone. This technique will quickly increase opportunities and strengthen memory.

The load of several body systems acts immediately on a number of parts of the brain, the active work of which contributes to the processing of information and the formation of synapses between neurons. This explains the effect of fine motor skills on memory. Needlework directly affects intelligence. Sewing, knitting, embroidering, sawing things out of wood, sculpting from clay - these creative activities are very useful for developing fine motor skills of hands, which interacts with thinking, imagination, motor memory and observation.

Scientists have done a lot of research and realized that everyone without exception should be engaged in drawing and drawing, regardless of talent and special education. Drawing improves brain function. During drawing, both hemispheres of the brain function, which is important for the harmonious development of thought processes, and to maintain brain health.

Art acts on the brain at a neural level and improves communication between neurons of the human brain. When a person draws, his brain develops, new neural connections appear. According to scientists, this helps to better focus on the subject and quickly learn new knowledge. A tired brain will finally rest. In addition, when a person draws, the brain perceives this as meditation. Therefore, creativity reduces stress and anxiety. Psychologists say that drawing is the prevention of senile dementia and brain diseases.

You can and even need to change your life habits. New habits will reveal the hidden potential of our brain. It is necessary to make the memory tense. It is extremely useful for the brain to comprehend, compare and analyze something. If we destroy old habits and create new ones, we thereby change the neurophysiological brain processes.

At any age, a person should always set ambitious goals and remain involved in what is happening around. In this case, the brain also responds by forming more neural connections.

For the same reason It is recommended to introduce new habits more often. This is called neuroplasticity. For example, do daily traditional activities by changing their order. It is recommended to transfer things and objects to other places. Do the usual work in other ways.

With the help of modern methods of neurolinguistic programming, which are based on the methods of the most effective psychotherapists in the mid-20th century, memory can also be developed. This psychological doctrine has proven effective over the years. It is based on disclosure of figurative thinking. Engaged in exercises for only an hour or a half a day, you can very soon notice that even the perception of the world is changing for the better. It will become easier to communicate, work with new information, leave the comfort zone and reach heights in professional and personal growth.

With many useful tips for strengthening the brain and overall health, everyone is familiar. However, there are a number of effective tips and recommendations that not everyone can know about.

With age, the person’s social circle narrows. You cannot lead an unsociable life.Throughout life, you need to spend more time with people. You must use all available ways to communicate. Opportunities life provides enough.

This can help travels. Their advantages are undeniable, they make our brain work more productively. Scientists have found that traveling less than twice a year is detrimental to human health. To activate your brain, increase its individual parts, acquire fresh neural connections and increase emotional awareness, just go on a trip.

Leaving the familiar environment, even for a short time, a person broadens his horizons. Traveling is becoming a good school of life, you have to make difficult decisions and without any help, instantly respond to problems and unusual situations. A change of scenery will become a powerful regulator of the higher functions responsible for mental and intellectual flexibility.

Scientists prove in their scientific publications beneficial effects on the memory of aromatherapy and the most effective are rosemary, sage and lavender. In the room where the workplace is located, it is advisable to carry out aromatization with lavender oil or a mixture with cedar, mandarin, basil, lemon and juniper oils. Aromatic oils will increase well-being, mood and prevent age-related memory loss.

Many people on themselves have learned that acupressure or acupuncture is helpful. There are several types of massage that can strengthen memory, for example, Japanese with impact on the fingers. And the Chinese have discovered a magnificent natural system of self-regulation of the body using acupressure at biologically active points.

The idea that one of the most important functions of sleep is the ordering of acquired experience is confirmed by many experiments. Today, the scientific community no longer doubts the very fact of the need for sleep to effectively remember new information. California scientists have found that 60–90 minutes of daytime sleep helps to better capture new information in long-term memory. Research on the benefits of sleep has convinced some California companies to let employees sleep for a few minutes during business hours.