How to improve memory: Useful exercises

Experts say that the amount of memory is limitless. But we do not always use it correctly. The mechanical memoir, which is prevalent in educational institutions, is not an ideal way to improve memory. It has three components. Are: Natural ability, condition and fitness. This means that memory is responsible for the effect, and today there are many ways to improve it.

cause of deterioration

The following factors lead to memory loss:

• emotional stress;
• systemic depression;
• lack of sleep;
• infectious diseases;
• vitamin deficiency;
• drinking alcoholic beverages;
• smoking;
• brain injury;
• taking medicines (antidepressants, sleeping pills);
• disease: atherosclerosis, thyroid dysfunction, multiple sclerosis, diabetes mellitus;
• aging of the body.

memory consolidation at home

The brain is a dynamic structure that reacts to any effect. The right approach will help you achieve the desired result. Today, a sufficient number of techniques have been developed to improve memory.

exercise

1. begins our discussion of this method with a practice called "associations". An assistant is needed for implementation. Ask them to read a number of words that have semantics with each other. Relation. For example, "notebook - pen", "winter - snow", "book - study". Your task is to remember the maximum number of words. Then the assistant has to read the first words, the second independently. Will have to be reproduced.
2. The second exercise is to improve your visual imagination. You need to close your eyes and visualize in detail about any object, natural phenomenon or animal. It can be an oasis in the middle of the desert, aThe cat is drinking milk, lightning flashes across the sky. A wide variety of options are possible. Next, take a piece of paper and describe the pictures presented on it in reverse order.
3. The third exercise is to improve your listening and recall information. Someone needs to read aloud a set of words. For example, "table, sky, computer, elephant, autumn, river, tree". These wordsRepeat in the same sequence first, then in the opposite direction. If there is no one nearby, you can do the exercise yourself. To do this, you should take a book and read the first words of each line aloud.

4. The fourth exercise will give you the opportunity to train your memory and do housework together. Before going to the store, write a list of the products you need to buy on the sheet. Read this several times. . You can do this loudly or silently, as you wish. Then leave the leaf at home and go to the store without it. Repeat this exercise every time you need to shop.
5. Exercises aimed at activating the brain hemispheres will also help improve memory. The simplest of them is to change hands while performing an action. For example, comb your hair or with your left hand. Hold the cup (if you are left-handed, with your right hand). You can also do walking on the site. Exercise is required to do a brisk motion. While lowering the knee, a wave of the hand is made so thatHe rose above the head. The exercise should be repeated several times.

games

Cards are placed down in a row on the table. Many people can participate in the game. Each one in turn turns on any two cards. If they match, the participant takes them.

Playing with questions will also help to train your memory. The topic doesn't matter. Each player asks the rest of the participants any question. For a correct answer, five points are added, one wrong one. For, two marks are deducted. Solving the class puzzle will help in achieving tangible results.

menu to strengthen memory

Memory status depends on diet. Some foods are the source of what the body needs:

1. Bananas provide the body with amino acids (carotene, methionine, tryptophan), easily digestible carbohydrates, vitamins PP, B1, B2.

2. Sprouted grains contain ingredients that provide energy to the brain and normalize its function. These are selenium, copper, iron, zinc, calcium, potassium, magnesium, phosphorus. Vitamin B9, B6, B5, B3, B2, B1.
3. Eggs are rich in amino acids. They include glutamic acid, methionine, cysteine, tryptophan, lysine. Also vitamins A, B2, B1, PP. They supply proteins to the body that are easily absorbed. it happens.
4. 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 24 trace elements found in the circulatory system.
5. fish - salmon, trout, salmon, herring. Consumption of these products will replenish the content of essential omega 3 acids, the deficiency of which causes degenerative diseases of the brain. These elements on the development of intelligence, memory and cognitive functions. Makes a direct impact.
6. Avocado improves blood flow to the brain due to the presence of unsaturated fatty acids and minerals.
7. Dark chocolate contains flavonol, an element that inhibits the oxidation of the brain and normalizes blood circulation. Cocoa destroys substances that contribute to the formation of blood clots.
8. apple inhibits the development of oxidative stress which leads to memory loss.
9. Tomatoes contain lycopene, a powerful antioxidant that destroys free radicals (substances that negatively affect the brain). Melatonin, also found in this product, will help slow aging. .
10. Walnuts containing lecithin have a positive effect on the brain by normalizing its activity. They also prevent premature aging. It is enough to eat 5 nuts a day to feel the desired effect.
11. A handful of pumpkin seeds will provide the body with the daily requirement of zinc.
12. Wild berries, blueberries and current are rich in vitamin C. Lemon also has this feature.
13. Tea has tonic properties. Contains caffeine and antioxidants to enhance feeling. L-theanine relieves emotional stress.

The brain requires carbohydrates, proteins, fats, vitamins, and amino acids to function properly.

Including a salad with the following ingredients in the diet will help to maintain memory:

• carrots;
• beats;
• half celery root;
• parsley;
• 3 tablespoons of vegetable oil;
• half a lemon.

Stuff the ingredients on a coarse grater, season with oil, lemon juice and salt. Then shake the salad well and enjoy a healthy, delicious meal.

poetry and music

Another effective way to help develop memory is memorizing poetry. There are several guidelines to get the desired results:

1. Learn by verse, not by lines. Many people make this mistake. If you repeat one line several times and then move on to another, you are getting confused in verse. Short-term memory almost. Able to see 7 blocks. To not overload it, you have to divide the poem into equal parts. Do 5 seconds between blocks.
2. First read the entire poem 2-3 times. At the same time, try to imagine the plot of the work. Now read again and you will find that you have already memorized a few lines. In this way we will read the whole poem. Let's try to learn.
3. Do not use quaturns to teach him. The work will fall to pieces, and it would be problematic to reproduce it completely.

Listening to music is also one of the ways to increase memory. But these should be classical pieces. The music produces vibrations in the air that promote relaxation and have a positive effect on the brain. Wolfgang Amades Mozart, Johann Sebastian Bach, George Frederick Handel's works have this capability.

other ways

Lead an active lifestyle, exercise and go for a walk in fresh air. During exercise, the body releases hormones that improve brain function. Moving will help replenish it with oxygen. Getting enough sleep is necessary to regenerate the cells. The absence of rest affects your well-being immediately.

Brain performance increases during the deep sleep state.

Stress is a direct threat to memory. The brain has a devastating effect on cells and the hippocampus, which is the area responsible for creating new memories and regenerating old ones. Therefore, it is necessary to fight it. This can be done with the help of physical exercise, during which the release of endorphins - the hormone of pleasure - occurs.

Drawing and reading are some techniques to balance your emotional state. Drawing negative emotions on paper allows you to see the problem from outside. In the process of reading, attention is transferred to the plot of the book. It relieves psychological stress.

Traditional medicine also has recommendations for memory improvement. Let's look at some recipes:

1. Grind horseradish root and 3 lemons. Add 3 tablespoons of honey to the resulting mass. Refrigerate for 3 weeks. Take 1 teaspoon twice daily with food.
2. Add 10 grams of ginger, 250 ml of boiling water, peppermint and lemon balm. Drink 1-2 cups a day.
3. Add 1 teaspoon of peppermint and two glasses of boiled water in the same amount of sage. Insist for 12 hours. Then strain and take 50 ml 4 times in half an hour before meals.
4. Pour 250 ml water over 1 teaspoon of mountain bark and boil for 10 minutes. The mixture should be infected for 6 hours, then strain it and take 1 teaspoon three times a day. Course duration. 3-4 weeks.

With the help of medication it is possible to affect the state of memory.

If it is your choice, do not self-medicate. The medicine is taken only after consulting a doctor.

express ways

If you need to fix something in memory quickly, simple exercises will help:

1. Concentrate first. Concentrate and direct it to memorize. Do not let your attention turn to other objects.
2. The next step is to create associations. Add the object you are trying to memorize to something. Here you can completely rely on imagination.
3. Now let's move on to the third step. The association needs to be repeated several times. This method will help you remember any event or information without rote memorization.

If you are unsure about your ability to concentrate, try the following exercises:

1. First, take a deep breath and hold the air for five seconds. In this case, the palms need to be locked in a fist.
2. Then exhale slowly and open your hands.
3. After this exercise you will feel relaxed, it will improve your concentration.

A familiar object must be used when creating associations. Memory activity is organized in such a way that the best results are achieved when new facts are added to the sensations and emotions experienced.

Many people are familiar with the situation when memory starts to fail at the right time. It is not just older people who deal with this. Anyone can master ways to improve recall ability. For better results, an integrated approach is recommended. You will already feel the impact at the beginning of classes.