How to improve memory: useful exercises

According to experts, the amount of memory is infinite. But we do not always use it properly. Mechanical memorization practiced in educational institutions is not ideal for improving memory. It consists of three components: natural potential, condition and fitness. Therefore, the effect of memory is strong, and today there are many ways to improve it.

causes of deterioration

The following factors lead to memory impairment:

• emotional stress;
• systemic depression;
• lack of sleep;
• infectious diseases;
• vitamin deficiency;
• drinking alcohol;
• smoking;
• brain injury;
• taking medications (antidepressants, sleeping pills);
• diseases: atherosclerosis, thyroid dysfunction, multiple sclerosis, diabetes;
• body map.

Strengthening memory at home

The brain is a dynamic structure that reacts to certain influences. The right approach will help you achieve the desired result. To date, a sufficient number of methods have been developed to improve memory.

Exercises

1. Let's start by discussing this method with an exercise called "associations. "An assistant is required to implement. Ask him to read aloud a few pairs of words that are semantically related. For example, "notebook - pen", "winter - snow", "book - reading". Your task is to memorize the most words. The facilitator should then read the first words and then the second.
2. The second exercise is to improve your visual imagination. You need to close your eyes and imagine something, a natural phenomenon or an animal in detail. It could be an oasis in the middle of the desert, a cat drinking milk, lightning in the sky. Different options are possible. Then, take a piece of paper and describe the pictures in reverse order.
3. The third exercise is to listen to information and improve memory. Someone has to read a set of words aloud. For example, "table, sky, computer, elephant, eye, river, garden. "Repeat these words first in the same order and then in the opposite direction. If no one is around, you can do the exercise yourself. To do this, take a book and read aloud the first words of each line.

4. Exercise 4 allows you to train your memory and do homework at the same time. Before you go shopping, make a list of things you need to buy. Read it several times. You can do this as loudly or silently as you want. Then leave the leaf at home and go to the store without it. Repeat this exercise every time you go to the store.
5. Exercises aimed at activating the cerebral hemispheres can help improve memory. The simplest of these is to change hands when performing an action. For example, comb your hair or hold the cup with your left hand (if you have a left hand, then with your right). You can also take a walk on the site. Exercise should be done quickly. When the knee is lowered, the head of the hand is excited so that it is raised. The exercise should be repeated several times.

Games

Cards are stacked on the table. The game can be attended by several people. Each in turn draws two cards of their choice. If they match, the participant gets them.

Playing with questions trains your memory. The topic doesn’t matter. Each player asks questions to the rest of the participants. Five points are added for the correct answer and two points are deducted for the wrong answer. Solving crossword puzzles will help you achieve remarkable results.

Memory Enhancement Menu

Memory status depends on nutrition. Certain foods are a source of nutrients for the body:

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

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. These include glutamic acid, methionine, cysteine, tryptophan, and lysine. Also vitamins A, B2, B1, PP. They provide the body with easily digestible protein.
4. Honey is a source of carbohydrates. They can replace sugar. Honey contains well-absorbed glucose and fructose. It also contains 22 of the 24 micronutrients found in the circulatory system.
5. Fish - salmon, trout, salmon, herring. Consumption of these foods replenishes omega-3 fatty acids, the deficiency of which causes degenerative diseases of the brain. This element directly affects the development of intelligence, memory and cognitive functions.
6. Avocados improve blood flow to the brain due to the presence of unsaturated fatty acids and minerals.
7. Dark chocolate contains flavonols, which prevent oxidation of the brain and normalize blood circulation. Cocoa eliminates substances that promote the formation of blood clots.
8. Apples stop the development of oxidative stress, which leads to memory impairment.
9. Tomatoes contain lycopene, a powerful antioxidant that kills free radicals (substances that affect the brain). The melatonin in this product helps slow down aging.
10. Lecithin-containing walnuts have a positive effect on the brain by normalizing its function. 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 provide the body with zinc every day.
12. Wild berries and currants are rich in vitamin C. Lemon also has this property.
13. Tea has tonic properties. Contains caffeine and antioxidants to improve cognition. L-theanine relieves emotional stress.

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

Including a salad made of the following ingredients in your diet will help preserve memory:

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

Rub the ingredients on a coarse grater, grease, pour lemon juice and a pinch of salt. Then mix the salad well and taste the healthy, tasty dishes.

Songs and Music

Another effective way to develop memory is to memorize poetry. There are a few guidelines to achieve the desired result:

1. Learn with stanzas, not lines. Many people make this mistake. If you repeat one line many times and move on to the next, you will be confused with the stanza. Short-term memory can take about 7 blocks. The verse should be divided into equal parts so as not to overload it. Make 5 seconds between blocks.
2. First, read the whole song 2-3 times. At the same time, imagine the plot of the work. Now, if you read it again, you will notice that you have memorized some lines. So we try to study the verse in its entirety.
3. Don't use quatrains to teach it. The problem is that the work falls into fragments and reproduces it in its entirety.

Listening to music is also the only way to improve memory. But these must be classics. Music creates vibrations in the air, which relax and have a positive effect on the brain. The works of Wolfgang Amadeus Mozart, Johann Sebastian Bach, and George Friedrich Handel possess this ability.

Other Ways

An active lifestyle, exercise and walking in the fresh air. During physical activity, the body secretes hormones that improve brain function. Walking helps to fill it with oxygen. You need enough sleep for brain cells to recover. Lack of rest is immediately apparent in the state of health.

During deep sleep, the efficiency of the brain increases.

Stress is a direct threat to memory. It has a profound effect on brain cells and the hippocampus, which is responsible for creating new memories and multiplying old ones. Therefore, it must be dealt with. This can be done through physical exercise, during which endorphins, the hormone of joy, are released.

Drawing and reading are just a few ways to balance your emotional state. Putting negative emotions on paper allows you to look at the problem from the outside. In the process of reading, attention is paid to the plot of the book. It relieves psychological stress.

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

1. Grate the horseradish root and 3 lemons. Add 3 tablespoons of honey to the resulting mass. Refrigerate for 3 weeks. Drink 1 teaspoon twice a day with meals.
2. Pour 10 g of ginger, 250 ml of boiling water, add mint and lemon balm. Drink 1-2 glasses a day.
3. Pour 1 glass of mint and the same amount of sage in two glasses of boiled water. Insist 12 hours. Then filter and drink 50 ml 4 times a day, half an hour before meals.
4. Pour 1 tablespoon of mountain ash 250 ml of water and boil for 10 minutes. The mixture should be brewed for 6 hours, then filter and drink 1 tablespoon three times a day. The duration of the course is 3-4 weeks.

Medication can affect the state of memory.

If this is your choice, do not treat it yourself. Medicines are taken only after consulting a doctor.

Express Methods

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

1. Concentrate first. Concentrate and focus on what you need to remember. Avoid distractions.
2. The next step is to create associations. Connect with what you remember. Here you can rely entirely on your imagination.
3. Now let's move on to the third step. The association should be repeated several times. This technique helps you to memorize an event or information without memorizing it.

If you can't concentrate, try the following exercise:

1. First, take a deep breath and hold the air for five seconds. In this case, the palm should be wrapped around the fist.
2. Then exhale slowly and open your arms.
3. After this exercise, you will feel free, which will improve your concentration.

You must use a familiar object to create associations. Memory activities are organized in such a way that the best results are achieved when new facts are added to the experienced feelings and emotions.

In most cases, they are well aware of memory failures. Older people are not the only ones facing this problem. Anyone can learn how to improve their memory. A unified approach is recommended to achieve better results. You will feel the effect at the beginning of the lesson.