How to improve memory?
Do you remember badly the names of people you are acquainted with, phone numbers, and even managed to launch the next anniversary of your wedding? Come back halfway to check if the iron is turned off? Forget the spelling of simple words?
Then it’s time to do your own memory. Improving it is a very real task.
There are many myths about how the brain works. It is generally accepted that we use its capabilities by a maximum of 20%. There is no scientific basis under this statement. Since nothing useless has yet been discovered in the human body, why assume that nature has supplied us with a computer five times more power than is required?
Therefore, do not flatter yourself with the thought that when you need it, you simply use an untouchable reserve and — voila! — Remember everything at once.
You should not go to the other extreme, doomedly repeating the hackneyed phrase: brain cells form in the first year of life, then only gradually die. Consequently, right from infancy, our memory begins to deteriorate, and nothing can be done about it.
Most scientists really believe that neurons — the brain cells responsible for memory and intelligence — die during life.
But at what pace? If you are lucky to live to be 100 years old, you will lose approximately 30% of neurons. Against the background of the original 20 billion — a drop in the ocean. Therefore, instead of rushing from euphoria to pessimism, focus on improving the potential available today.
Food for brain
The brain is only 2% of the body weight, it consumes 20% of energy. The main source of its replenishment is carbohydrates. Oat and buckwheat cereals, cereal bread and honey are important foods for the mind. If carbohydrates are not enough to enter the body (less than 70% of the total daily calories), the brain will simply not have enough energy. And he will save not on vital functions, but on memorization.
Without proteins, nothing will work either. They are the building material for both neurons and neurotransmitters that transmit nerve impulses. Therefore, if you are a vegetarian, do not hope for better memory. She begins to pass in 5 years after the transition to a herbivorous lifestyle: the amino acid reserves in the body are exhausted, and the brain has nothing to build the necessary nerve tissue from. Lean meat should be present on the menu at least three times a week. Other days
You can consume cheese, cottage cheese and eggs, which are useful for the work of the brain. And do not forget about fish, especially fatty — salmon, salmon, herring. Otherwise, the body will not receive the Omega-3 polyunsaturated fatty acid, which directly affects the human intellectual abilities and memory.Feed them also with “smart” complexes with increased doses of vitamins E, F, group B, selenium, phosphorus, magnesium, zinc, iron and copper.
The correct alternation of sleep and physical activity, including sports, is very important for the development of memory. Moreover, it is necessary to sleep at least 6-7 hours at night, since in the dark, complete restoration of brain cells occurs. Without this, the memory at the chemical level is not able to work at full capacity.
Do you think nerve cells are not being restored? But recent studies have shown: aerobic exercise stimulates the growth of nerve endings. Not to mention that during training, the brain is better supplied with blood and oxygen. Even during intense muscle work, a number of hormones are released that are necessary for the memory to work. So there are more than enough reasons for regular visits to the gym. Dancing, especially dynamic, is also a good exercise for the brain.
Do not laugh at a friend who puts crosses on her hands and knits knots of a handkerchief “as a keepsake” — this is better than forgetting about an important call. Others are reminder cheat sheets. Glue bright anchors in the most prominent places of the apartment, attach over the office desk.
An important nuance in them should not contain the full text, but only a keyword, number or picture. When the brain
will analyze the record, find information in the memory and automatically remember it again, the next time the process will go faster. No wonder they say that repetition is the mother of learning. Before you go to the store for groceries, make a list on a piece of paper. Then carefully read it several times — aloud or to yourself — and … leave it on the kitchen table. So banal shopping trips will help to improve memory with almost no effort. Good training — solving crosswords, puzzles and sudoku. It is better to unload memory from excess information. Get a diary — it’s not true that it was invented for the brainless! Write down all your planned activities: shopping, meetings, visits are a great way to organize your life and get rid of stress.
By the way, stress and excitement in themselves lead to forgetfulness. Concern literally eats up consciousness,
which is necessary for the brain to absorb information and put it in memory …
Nothing happens for nothing, but in order to have health you need to work hard.