How to improve memory: useful exercises

Experts say the amount of memory is unlimited. However, we don't always use it correctly. Mechanical memorization practiced in educational institutions is not an ideal method to improve memory. It consists of three components: natural potential, state, and fitness. This means memory is susceptible to influence, and there are many ways to improve it today.

Causes of corruption

The following factors cause memory corruption:

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

Reinforce memory at home

The brain is a dynamic structure that reacts to any effect. The right approach will help you achieve the desired result. Sufficient techniques have been developed today to improve memory.

Exercises

1. Let's start our discussion of this method with an exercise called "associations". An assistant is required for the application. Ask him to read aloud a few pairs of words that are semantically related to each other. For example, "notebook - pen", "winter - snow", "book - study". Your task is to memorize the maximum number of words. Then the assistant should read the first words, the second should be reproduced independently.
2. The second exercise involves developing your visual imagination. You need to close your eyes and imagine in detail any object, natural phenomenon or animal. It can be an oasis in the middle of the desert, a cat drinking milk, lightning in the sky. A wide variety of options are possible. Next, take a sheet of paper and describe the pictures presented on it in reverse order.
3. The third exercise is to improve your listening and recall knowledge. Someone has to read a series of words aloud. For example, "table, sky, computer, elephant, autumn, river, tree". Repeat these words first in the same order, then in the opposite direction. If no one is around, you can do the exercise yourself. To do this, you must buy a book and read the first words of each line aloud.

4. The fourth exercise will give you the opportunity to improve your memory and do household chores simultaneously. Before you go to the store, write a list of products you need to buy on the page. Read it a few times. You can do this loudly or silently as you wish. Then leave the leaf at home and go to the market without it. Repeat this exercise every time you have to shop.
5. Exercises aimed at activating the cerebral hemispheres will also help improve memory. The simplest of these is to change hands while performing an action. For example, comb your hair or hold the cup with your left hand (if you are left-handed, then with your right hand). You can also go hiking on site. It is necessary to do the exercise quickly. As the knee is lowered, a hand wave is made to rise above the head. Exercise should be repeated several times.

Games

Cards are stacked one after another on the table. Several people can join the game. Each turns any two cards in turn. If they match, it takes participants.

Playing with the

questions will also help you improve your memory. The subject is not important. Each player asks any questions to the other participants. Five points are added for the correct answer, two points are subtracted for an incorrect answer. Solving puzzles will help you achieve concrete results.

Consolidate memory menu

Memory status depends on diet. Some foods are sources of essential substances for the body:

1. Banana supplies amino acids (carotene, methionine, tryptophan), easily digestible carbohydrates, PP, B1, B2 vitamins to the body.

2. Sprouted grains contain elements that provide energy to the brain and normalize its function. These are selenium, copper, iron, zinc, calcium, potassium, magnesium, phosphorus. Vitamins B9, B6, B5, B3, B2, B1.
3. 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 digested.
4. Honey is a source of carbohydrates. They can replace sugar. Honey contains glucose and fructose well absorbed in its composition. 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 essential Omega 3 acid content, the deficiency of which causes degenerative brain diseases. This element has a direct impact on the development of intelligence, memory and cognitive functions.
6. Avocado improves blood supply to the brain due to the presence of unsaturated fatty acids and minerals.
7. Dark chocolate contains flavonol, an element that prevents brain oxidation and normalizes blood circulation. Cocoa destroys substances that contribute to the formation of blood clots.
8. Apple prevents the development of oxidative stress that causes memory loss.
9. Tomatoes contain lycopene, a powerful antioxidant that destroys free radicals (substances that negatively affect the brain). Melatonin, which is also in this product, will help slow aging.
10. It has a positive effect on the brain by normalizing the activity of walnuts containing lecithin. 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 meet the daily zinc requirement of the body.
12. Wild strawberries blueberries and currants are rich in vitamin C. Lemon also has this feature.
13. Tea has tonic properties. It contains caffeine and antioxidants to improve cognition. L-theanine reduces emotional stress.

Carbohydrates, proteins, fats, vitamins and amino acids are required for the proper functioning of the brain.

Adding a salad made from the following ingredients to the diet will help preserve memory:

• carrot;
• beets;
• half celery root;
• parsley;
• 3 tablespoons of vegetable oil;
• half a lemon.

Grate the ingredients on a coarse grater, pour oil over it, pour lemon juice and some salt over it. Then mix the salad well and enjoy healthy, tasty food.

Poems and music

Another effective way to help improve memory is by memorizing poetry. There are several guidelines to achieve the desired result:

1. Learn with quatrains, not lines. Many people make this mistake. If you repeat one line over and over and then move on to the next, you will be confused in quatrain. Short-term memory can detect about 7 blocks. You need to divide the verse into the same number of parts so that it does not overload. Do 5 seconds between blocks.
2. First read the whole poem 2-3 times. At the same time, try to visualize the plan of the job. Now read it again and you will see that you have already memorized some lines. In this way, we are trying to learn the whole verse.
3. Don't use quatrains to teach him. The work will be fragmented and problematic to reproduce completely.

Listening to music is also one of the ways to improve memory. But these must be classic pieces. Music creates vibrations in the air that encourage relaxation 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

Lead an active lifestyle, exercise and go for a walk in the fresh air. During physical exertion, the body releases hormones that improve brain function. Walking will help fill it with oxygen. You need to get enough sleep for brain cells to regenerate. Not resting immediately affects your health.

The efficiency of the brain increases during the deep sleep phase.

Stress is a direct danger to memory. It has a devastating effect on brain cells and the hippocampus, the region responsible for creating new memories and reproducing old ones. Therefore, it is necessary to struggle with it. This can be done with the help of physical exercises in which the joy hormone endorphin secretion occurs.

Drawing and reading are some of the techniques used to balance the emotional state. Painting negative emotions on paper allows you to look at the problem from outside. During the reading process, attention is diverted to the subject of the book. This reduces psychological stress.

There are also suggestions for improving memory in traditional medicine. Let's look at a few recipes:

1. Grate horseradish root and 3 lemons. Add 3 tablespoons of honey to the resulting mass. Refrigerate for 3 weeks. Take 1 dessert spoon twice a day with meals.
2. Pour 10 g of ginger, 250 ml of boiling water, add mint and balm. Drink 1-2 glasses a day.
3. Pour 1 tablespoon of mint and a similar amount of sage with two glasses of boiling water. Insist 12 hours. Then strain and take 50 ml 4 times a day half an hour before meals.
4. Pour 250 ml of water over 1 tablespoon of rowan and boil for 10 minutes. The mixture should be infused for 6 hours, then strain and take 1 spoon three times a day. The duration of the course is 3-4 weeks.

It is possible to affect the memory status with the help of medication.

If that's your choice, don't self-medicate. The drug is taken only after consulting a doctor.

Express Methods

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

1. Concentrate first. Concentrate and direct it to what needs to be remembered. Do not let your attention drift to other objects.
2. The next step is to create associations. Relate to the object you are trying to remember. Here you can rely entirely on imagination.
3. Now let's move on to the third stage. The association has to be repeated several times. This method will help you remember any event or information without memorizing it.

If you're not sure you can concentrate, use the following exercise:

1. First, breathe deeply and hold the air for five seconds. In this case, the palms must be clenched into a fist.
2. Then exhale slowly and open your hands.
3. After this exercise, you will feel relaxed and your concentration will increase.

A familiar object should be used when creating associations. Memory activity is organized in such a way that the best result is achieved by adding new facts to the experienced feelings and sensations.

Many people are familiar with the situation where memory begins to deteriorate at the right moment. Older people aren't the only ones facing this. Anyone can master the methods of improving memorization ability. For a better result, an integrated approach is recommended. You will feel the effect at the beginning of the lessons.