Have you ever noticed where you put your keys or forgot an important meeting again, could not concentrate on important issues, were always distracted, did not remember the new material well, or could not remember the recent material? If so, we need to think about how we can improve our memory and mood in adults and restore them to their former state.
The first step is to create an online calendar with a diary or reminders so you don't miss important events and meetings. But what about the information that needs to be stored and stored in long-term memory? !
Unfortunately, the task is not so simple. Despite the different choices, the composition of the pills, and the various supplements and medications, there is currently not much scientific evidence that they can improve brain function and thought processes. And a two-week trial of a $ 50 drug that strengthens neural connections in the brain doesn't seem tempting, especially if the doctor prescribes it as part of a promotion.
In the 21st century of information technology, it is important not only to spend time to cover the full range, or even to prepare for the exam. At the heart of the problem are often poor memorization, memory impairment, and a poor approach to the learning process.
Fortunately, there are effective ways to improve memory and ways to improve brain function in the short and long term at home, and even make it easier to prepare for exams. We will consider each of them separately below.
Think to improve concentration
Attention is one of the main components of memory. In order for data to move from short-term memory to long-term memory, we need to focus on this material. Try to keep important things away from TV, music, telephones, chat rooms, and other entertainment.
This is not always easy to do, especially if you are surrounded by noisy neighbors or children. If no one is interfering, try to make time for yourself so you can focus on the job.
Memory and concentration are located in approximately the same area of the brain. Meditation has been shown to increase concentration and improve brain function and the process of remembering an adult.
Meditation helps to improve and enhance working memory, which temporarily stores the information you need throughout the day. Simply put, there are 7 pieces of information in the brain at any one time, and when a new part arrives, it replaces the old information, which is stored in memory for a long time or not. Meditation helps you to get the information you need faster over a period of time.
It is unknown how long it will take to see positive results. In general, this can last from 2 to 8 weeks.
The calming effect of meditation overcomes mental distractions and increases your ability to focus on what you need to know at one time or another.
Here are some more powerful methods:
- Turn off all notifications while reading.
- As you read, try to isolate yourself from acquaintances. Go to a library or cafe where you don't have to worry.
- Work on only one topic at a time and avoid frequent assignments and other material.
Караба
In order to process this or that information sufficiently, it is necessary to study it in several ways. Studies show that those who learn a piece of material by memorizing it are much better at memorizing the same material than those who learn it all at once.
Structure and organize your data
Researchers have found that information is stored in interconnected "clusters" in the brain. This ability of the brain to generate information can be used in everyday life. Try combining similar ideas and terms, or sketching notes or collecting material from different books, which will make it easier to remember and highlight any information from different sources.
Use mnemonics and abbreviations
Mnemonics is a method of memorization used by students to process information faster than the brain. In other words, it's an easy way to remember complex information. For example, you can relate a term that you remember to a topic that you are familiar with. The best mnemonics is associated with a positive image or humor. You can invent a rhyme, a song, or a joke to memorize a particular piece of material.
Abbreviations are the most commonly used method of associative memorization of short lists or sequences.
In our daily lives, we are so used to abbreviated words that we don't even notice them, we don't even think about what they are made of.
As you learn new knowledge, you can make your own cuts.
Analyze the material in detail and repeat your past
In order to remember information, you must first make it clear to the brain, and then repeat everything you have learned, so that the information will be remembered for a long time. For example, read the definition of a key term, read the definition of that term, and then describe in more detail what that term means. By repeating this process several times, you will find that over time you will remember the term more easily and quickly.
In order to review the material studied, it is recommended to divide it into three categories of difficulty. Choose the time and days of the week for each of them.
Review the material again, and if you remember, repeat it only once a week.
If you're having trouble copying information, read it again in a few hours or every day.
If you don't remember anything, read the material again in 10 minutes. Once the whole cycle is repeated, you take the time to rearrange the information as you remember, repeat it, and fill in the blanks.
View information
Visualizing information often helps people remember the material better, because in some people, visual perception is enhanced. For example, look at the pictures, graphs, and tables in the same textbooks. You can create your own diagrams, charts, and drawings, and use margin inscriptions or colored markers to remember important places and quickly find what you need.
Link new information to specific information
When researching unfamiliar material, take time to think about how this information relates to what you already know. Finding this approach will make it easier for you to remember the information you received recently.
Read aloud
Studies show that reading aloud makes it easier to remember information. Teachers also encourage and apply this concept when students are asked to teach new material to their classmates. You can also use this method to explore new material with a friend.
Spend more time on complex information
Which information is easier to remember at the beginning or end? Researchers have found that the process of verifying information plays a key role in how quickly the brain is removed and extracted. And the material is well preserved at the beginning and end of the book.
Intermediate data is often lost, but this problem can be solved by repeating it several times. Another strategy is to try to explain what you have learned in your own words to make it easier to remember.
Change the default environment
Another great way to improve memory is to change the learning environment. Change your class location or time of day to study the material. By adding an element of novelty to your learning activities, you can memorize the effectiveness of the effort and the information.
Remember before writingTeachers often ask you to write down material before you teach something so that you can remember it well.
Remember what you wrote and repeat it in your mind, just don't write without thinking.
This process will not be difficult, because the information will remain in short-term memory for 10-20 seconds. By remembering this information, you will remember it and store it in your memory for a long time.
Get enough sleep and sleep if you can
Most students spend more time reading and trying to forget sleep. However, this worsens the situation because sleep deprivation affects memory as well as some other cognitive abilities.
Many studies have confirmed the link between sleep and memory, as most people know that memory consolidation occurs during sleep. Therefore, the quality of sleep is directly related to the clarity of memory. If the quality of your sleep deteriorates, you will soon find that your memories are fading. On the contrary, with 8+ hours of adequate sleep, remembering certain moments is much easier and faster.
Studies show that sleep can improve memory. One of the most well-known studies in this area has shown that REM sleep (about half an hour or more) increases the brain's ability to store information. The researchers asked two groups of people to memorize a set of pictures with different images, and then 40 minutes later they were shown another set of cards. One of the groups took a break during those 40 minutes.
Results:Sleepers (60%) retained much more data (85%) than photos.
The reason for this is to strengthen the memory - the brain needs sleep for this process to go well, so a little sleep is useful.
Take:If you want to use your memory properly, get enough sleep.
train
Exercise improves cognition, concentration, and blood circulation in the brain through the flow of oxygen, depending on its cells and mood.
Exercise also stimulates the release of the cathepsin B protein in the brain. It stimulates the growth of neurons (brain cells) and creates additional connections in the hippocampus, which is the brain's long-term memory and retention function.
A number of studies have shown that exercise improves brain function, so let's talk about it first. In one of them, a few minutes of light exercise proved to improve memory immediately. Participants in the experiment performed a variety of intense exercises, while scientists observed changes in brain function.
The results showed that during these exercises, the communication between the areas of the brain responsible for creating new episodic memories (autobiographical memory stored on the principle of "who, what, where and when"), as well as in the dental gyrus was improved. and the hippocampus.
So you can improve your memory in a matter of minutes or even an hour. You can try to start a treadmill or a walk, and most people can do it.
drink coffee and tea
Caffeine is a well-known brain-boosting substance. In many cases, it is harmful to health and even dangerous, but it certainly improves memory.
In a study by John Hopkins, one volunteer group was asked not to eat caffeinated foods at all, and the other group was given 200 mg of caffeine 5 minutes after being asked to look at pictures. The next day, they were shown more pictures, some of which were similar to the past or in some way similar, as well as new photos.
The group that drank the caffeine the day before did a much better job of identifying which pictures looked like the original photos, and even made a difference.
Tea and coffee contain the most caffeine, but they also have many other benefits, such as antioxidants. Try to get caffeine from natural teas and coffees, not carbonated carbonated energy drinks. In addition to caffeine, green and black tea contain components that improve memory. It is recommended to drink them all day, but preferably not before bedtime.
Eat foods rich in flavonoids
Foods high in saturated fats and trans fats (red meat, lard) are bad for memory. And while preparing for exams, students often eat foods that are unhealthy and more harmful to the brain.
Numerous studies have shown that these foods can lead to Alzheimer's and dementia in the future, causing irreparable damage to brain health and memory loss.
To improve memory, it is recommended to use more brain-friendly foods, fish, olive oil, grains, nuts, and herbs.
Foods high in flavonoids help improve memory, especially dark fruits and cocoa. Flavonoids are anti-inflammatory compounds in plants that improve cardiovascular health. Some studies have shown that it is the best way to prevent cancer, and the use of herbs for several weeks reduces memory loss.
Another study showed that regular consumption of green grass for 12 weeks improves spatial memory. The first signs of improvement were observed in the third week of the experiment.
Dark chocolate, which contains 70% or more of cocoa, is known to improve brain function.
Medications and Supplements
If you want to improve brain function through supplementation, omega-3 fatty acids are great.
Before choosing supplements and taking pills, pay attention to the label, omega-3 fats should be obtained from highly refined fish oils, fish found in cold water, because they contain less mercury. They improve memory, especially in the elderly and other cognitive functions.