1. Strengthen your memory
Jogging is not a very pleasant activity, but very useful, because not only the body itself trains, but also memory. How does this happen? According to the research of American scientists, after a 15-minute run in the special department of the brain, which is responsible for memory, the growth of nerve cells increases. As shown experiment on rats, more mobile individuals, memorize signals and better orient in space than their inactive congeners. If you are not friends with topography and in an unfamiliar area badly remember the road, try to start with the daily route of jogs, and then the memory will improve.
2. Blueberries for Memory
Blueberries are credited with a lot of useful properties, it and the blood sugar level normalizes, and vision improves and so on. And more recently, scientists have found another advantage in blueberries, it improves memory. Elderly people during the scientific experiment three months in a row gave the juice of fresh blueberries. Their memory improved significantly compared to another control group that took a placebo. The same experiment revealed that the blueberry juice fights well with depression. And finally, good news, according to doctors, that fresh berries of blueberries are no different from frozen berries. Remember the road to your supermarket and buy blueberries.
3. Candies are vitamins for memory
You've probably noticed more than once that your head begins to work better after eating a chocolate or drinking a cup of coffee with sugar. You can safely include a candy in the diet, as a means to improve memory. And all because glucose stimulates the brain department, which is responsible for memory. This is one of the pleasant ways to treat forgetfulness. But here you need to be careful, remember the extra pounds, if you abuse the confetotherapy, the extra pounds will stick to your hips.
4. Strong sleep
This is not news that sleep is the best cure for many diseases. This applies to the maiden memory. Because during a sweet dream, the information received for the day is spread out over numerous shelves, and passes from temporary to deep memory. If for you a long dream an inadmissible luxury, then at work more often arrange coffee breaks. Such breaks, will help your brain, it is much better to absorb the received information. But do not abuse this, because the "evil" boss will have questions, why you spend so much time over a cup of coffee in the corporate kitchen. And the reasoning that all this you are doing for memory, is unlikely to convince him of this.
6. Coffee is useful for memory
For the improvement of memory, coffee or tea is suitable. Tea can be either green or black. This drink retains a special substance in the cells, it transmits from the cell to the cell nerve impulses in the brain memory centers. Coffee lovers can be pleased, although someone says that coffee can be useful. And although we say that coffee improves memory, we also do not deny the fact that drinks with caffeine break that dream, about the beneficial properties of which we wrote and also adversely affects the nervous system.
What is our memory and how should we train it? To memory it is necessary to treat very carefully. She can help at a crucial moment and can be capricious.
The laws of memory:
1. Memory does not train, how can you train muscles? And this "memorization" does not lead to anything good. But systematic mental exercises will promote the manifestation of the skills of rational recall and memorization, help you to better navigate the material, will allow you to penetrate deeper into the essence of the facts. This will strengthen the power over the processes of memory. Improvements in memory can be achieved in mature and old age, only it is necessary to use reasonably the subjective patterns of memory.
2. You need to get a vivid and deep impression from what you need to remember. Like a camera does not give pictures in the fog, so a person's consciousness can not keep vague impressions.
3. Impressions are associated with the imagination, as any techniques that allow you to develop imaginative thinking and imagination can be useful for memorizing.
4. Simple events in life, if a person makes a strong impression, then they are remembered for a long time, firmly and immediately. After many years can act in consciousness with clarity and clarity. Less interesting and more complex events a person experiences dozens of times, but they do not imprint for a long time in memory.
5. It will be enough to experience the event only once, with close attention to it, so that later in the future it is possible to memorize its basic moments in the right order and accurately.
6. What a person is very interested in, without any difficulty, is remembered. And this pattern manifests itself in the mature years.
7. Unusual, strange, rare impressions are better remembered than those that are habitual and often encountered.
8. If you focus on the material you are studying, it will allow a person to adjust memory to the perception of potentially useful information and concentrate their attention.
9. To better remember the material you need to repeat it not long before you go to sleep. Then this information can better be stored in memory, it will not mix with other impressions, which over the course of the day are superimposed on each other, interfere with memorization and distract attention.
10. About those situations that left a bright trace in our memory, we think more than about any other events. As a rule, positive emotions contribute to remembering, and negative emotions are hampered.
11. If, at the moment of memorization, a person is in a depressed or upbeat mood, then the artificial restoration of the corresponding emotional state will facilitate remembering.
12. Clear visual impression is lasting. But impressions, which are obtained with the help of a large number of sense organs, in the mind capture the material even better. Lincoln, when he wanted to remember something, read aloud, so that the perception was both auditory and visual.
13. Attentiveness and once again mindfulness. If you ask a person to close their eyes and answer the question of what form and color the object is, then it is unlikely that he will answer this question, although he saw this subject many times. Many people can not answer the question, what is the digit on the dial of their watches depicted in figure 6, the Arab or Roman figure. Although they looked at the clock hundreds of times, they did not remember this fact.
Repetition of the mother of learning
Dale Carnegie considers the repetition to be "the second law of memory," he gives an example that thousands of Muslim students know the Koran by heart, about the same size as the New Testament, and achieve it by repetition. We will be able to remember everything we want, if we repeat this often. The more information you have, the more repetitions you need to remember. Bulk material, it is better to remember, if it is broken into parts.
The repetition of a learned material, for its memorization, is less productive than if such repetitions are distributed over a certain period of time. R. Burton interpreter "Thousand and One Nights", spoke 27 languages, but never studied the language, much less practiced in it for more than 15 minutes, because, in his opinion, after that the mind loses its freshness.
A new repetition helps to better remember what has already been learned. If you increase attention to the memorized object, then the number of repetitions that you need to learn it by heart can be reduced. It is better to have more repetitions at the beginning and end of the memorization than in its middle. If you distribute the repetitions within a day, this will result in a time saving of 2 times, if compared with the case when the material learns by heart.
How can I restore memory?
Human memory is a unique phenomenon. There are some types of memory in the simplest unicellular organisms. But people only complain about memory loss. How can I improve and preserve memory?
What is memory?
It is such a property of the brain, to record, store and produce information. But it is not clear until the end, how information is stored and learned, scientists can, someday reveal the secrets of memory and then all problems with memory will be solved once and for all. Everyone remembers something in his own way.
Types of memory
People are divided into those who remember, what they see, those who better remember, when they hear, and those who remember, if something is recorded. Memory is motor, auditory and visual.
What affects memory?
Different factors can weaken and enhance memory. The first factor is the importance of information, and the more important it is for us, the better we will remember it. But this does not always happen. Psychologists say that if a person constantly forgets something, then you need to think about what psychological problems can be associated with information that is "forgotten".
Memory is affected by hormones. If the level of estrogen decreases with gynecological diseases and with menopause, this leads to a deterioration in memory for women. The memory processes are also affected by thyroid hormones. And a small decrease in their level can cause memory deterioration. Thyroid gland for the production of hormones need iodine, zinc and vitamin B2. But most unfortunately, most people do not get enough of B group vitamins and iodine from food. And this is not just a matter of nutrition.
Food for brain
It is proved that proper nutrition strengthens memory. Certain substances stimulate and accelerate the biochemical processes that occur in the cells of the brain. It is necessary that these substances constantly come along with food products and as part of vitamin-mineral complexes.
Lipoic acid
This nutritional supplement was recently discovered by a scientist. It can improve memory in and old age. This acid in a small amount is formed in the body, it is found in brewer's yeast, meat, spinach. But from food to get a sufficient amount of lipoic acid is impossible, so it must be taken in the form of additives. Its effect is more effective if it is part of a complex of antioxidants, vitamin A and E.
Pantothenic acid and biotin
These representatives of group B are present together in products, thanks to them, fats, proteins and carbohydrates are better absorbed. Pantothenic acid provides the relationship between the nervous system and the brain. This acid is in many products, but it is destroyed by canning and heating. In order to get a daily dose of this acid, you need to eat every day two and a half cups of fresh wheat sprouts. It will be easier to obtain these components from vitamin-mineral complexes.
Thiamine (vitamin B1)
The lack of this vitamin leads to severe neurological diseases. In weak forms, thiamine deficiencies are marked by weakness, depression and irritability. This vitamin improves memory, even in patients with severe illness such as Alzheimer's. The best source of this vitamin will be seeds, nuts, beans, cereals, low-fat pork. The daily dose of this vitamin will be if you eat a handful of nuts every day. The therapeutic dose can be obtained from vitamin-mineral complexes.
Vitamin B12 (riboflavin)
This vitamin is involved in the synthesis of thyroid hormones. Riboflavin increases the access of energy to the brain cells, improves memory performance. It is contained in milk and quickly destroyed in the light. For a daily dose of a vitamin, you need to drink at least 3 glasses of milk, and since this vitamin is destroyed during storage, then 6 glasses. It will be convenient to receive riboflavin from vitamin-mineral complexes, besides they also contain vitamin B6 and iron.
Vitamin B3 (niacin)
A sign of a deficiency of this vitamin is a decrease in memory and fatigue. A lot of niacin is found in foods that are rich in proteins: nuts, fish, meat, chicken. Sometimes pasta is enriched with niacin, but there is not enough of this vitamin in it, you need seven cups of cooked pasta, for a daily requirement.
Vitamin B12 (cobalamin)
Vegetarians and elderly people need to take this vitamin supplement additionally. Symptoms of deficiency of this vitamin are - memory loss, depression, fatigue. The source of this vitamin will be food of animal origin. In 150 grams of good Swiss cheese contains a daily dose of this vitamin. It is necessary to know that an easy deficiency of this vitamin will have an impact on the body.
Vitamin C
An increase in the concentration of vitamin C in the body causes a 4-fold increase in intellectual abilities. Do not think that if you eat vitamin C, you can become an academician. In all the measure is necessary and it is not necessary to exceed the dose. During storage and heating, vitamin C rapidly breaks down. Smoking destroys the vitamin. Vitamin C is abundant in dark leafy greens, red pepper, in broccoli, citrus. You need to take this vitamin additionally if you smoke and live in the city.
Iron
A small lack of iron can in teenagers reduces school performance, and in adults can cause attention violations. A good source of iron is lamb and beef. A lot of it is contained in green vegetables, beans, dried fruits. Iron will be well absorbed if it is combined with vitamin C. The preparation of iron should be kept in a place that will not be accessible to children.
Iodine
An extremely small amount of iodine is required by our body, but a small deficit causes serious disturbances. The population of Russia suffers from a shortage of iodine in food. In people who have iodine deficiency in the body, the IQ is 13 percent lower. Iodine deficiency can be replenished with iodized salt.
Choline and lecithin
These compounds are representatives of B vitamins. In the intake of B vitamins, the nervous system needs. Choline is important for the development of children's mental abilities.
How to Improve and Maintain Memory
It's easy to save and improve memory. Many different techniques, and you can choose for yourself a method that suits you. You can solve crosswords, draw memory cards, learn poems. Travel memory and physical activity also develop. Try a special exercise that lasts 30 seconds a day. To activate the brain zone, which is responsible for memory, you need to do synchronous movements of the pupils of both eyes for 30 seconds from side to side. Those who regularly do such an exercise can improve their memory by 10%, memorize more words.
Now we know how to strengthen memory by popular means. In any case, physical activity, rejection of bad habits, a balanced diet and a healthy lifestyle will preserve the memory for years to come.