How to improve memory: useful exercises

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

Reasons for deterioration

The following factors cause memory damage:

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

Strengthen memory at home

The brain is a dynamic structure that reacts to any influence. The right approach will help you achieve the desired result. Today, a sufficient number of techniques have been developed to improve memory.

Exercises

1. We begin our discussion of this method with an exercise called "associations". An assistant is required for implementation. Ask him to read aloud several pairs of words that have a semantic connection between them. For example, "notebook - pen", "winter - snow", "book - study". Your task is to memorize the maximum number of words. Then the assistant must read the first words, the second must be played independently.
2. The second exercise involves improving your visual imagination. You have 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, a lightning bolt in the sky. A wide variety of options is possible. Next, take a sheet of paper and describe the images presented on it in reverse order.
3. The third exercise is to improve listening and remembering information. Someone needs 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 there is no one around, you can do the exercise yourself. To do this, you should take a book and read the first few words of each line aloud.

4. The fourth exercise will give you the opportunity to train your memory while doing household chores. Before going to the store, write a list of the products you need to buy on the sheet. Read it several times. You can do it aloud or silently, as you like. Then leave the leaf at home and go to the store without it. Repeat this exercise every time you need to shop.
5. Exercises aimed at activating the cerebral hemispheres will also help improve memory. The simplest is to switch hands when 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). You can also take walks on the spot. It is necessary to perform the exercise at a fast pace. When lowering the knee, a wave of the hand is performed so that it rises above the head. Exercise should be repeated several times.

Games

The cards are arranged face down in a row on the table. Several people can take part in the game. Each in turn reveals any two cards. If they match, the participant takes them.

Playing with the questions will also help you train your memory. The topic doesn't matter. Each player asks questions to the rest of the participants. For a correct answer five points are added, for an incorrect answer two points are deducted. Solving crosswords will help achieve tangible results.

Menu for strengthening memory

Memory status depends on diet. Some foods are the source of the substances the body needs:

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

2. Sprouted grains contain elements that supply 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 include glutamic acid, methionine, cysteine, tryptophan, lysine. Also vitamins A, B2, B1, PP. They supply proteins to the body which are easily absorbed.
4. Honey is a source of carbohydrates. They can replace sugar. In its composition, honey contains well absorbed glucose and fructose. And also 22 of the 24 trace elements present in the circulatory system.
5. Fish: salmon, trout, salmon, herring. Consumption of these products will replenish the essential Omega 3 acid content, a 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 flow to the brain thanks to the presence of unsaturated fatty acids and minerals.
7. Dark chocolate contains flavonol, an element that prevents oxidation of the brain and normalizes blood circulation. Cocoa destroys substances that contribute to the formation of blood clots.
8. Apples inhibit the development of oxidative stress which leads to memory loss.
9. Tomatoes contain lycopene, a powerful antioxidant that destroys free radicals (substances that negatively affect the brain). Melatonin, which is also found in this product, helps slow down aging.
10. Lecithin-containing nuts have a positive effect on the brain by normalizing its activity. They also prevent premature aging. To feel the desired effect, it is enough to eat 5 nuts a day.
11. A handful of pumpkin seeds will provide the body with a daily requirement of zinc.
12. Berries, blueberries and currants have a high content of vitamin C. Lemon also has this characteristic.
13. Tea has tonic properties. Contains caffeine and antioxidants to improve cognition. L-theanine relieves emotional stress.

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

The introduction of a salad based on the following ingredients in the diet will help to maintain memory:

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

Grate the ingredients on a coarse grater, season with oil, pour over with lemon juice and salt a little. So mix the salad well and enjoy healthy and tasty food.

Poetry and music

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

1. Learn by stanzas, not by lines. Many people make this mistake. If you repeat one line many times and then move on to another, you end up getting confused in the verse. Short-term memory is able to perceive about 7 blocks. In order not to overload it, it is necessary to divide the verse into the same number of parts. Do 5 seconds between blocks.
2. First read the entire poem 2-3 times. At the same time, try to visualize the plot of the work. Now re-read and you'll find that you've already memorized a few lines. In this way we try to learn the whole verse.
3. Don't use quatrains to teach him. The work will fall into fragments and it will be problematic to reproduce it completely.

Listening to music is also a method of improving memory. But these must be classic pieces. Music creates vibrations in the air that promote relaxation and have a positive effect on the brain. The works of Wolfgang Amadeus Mozart, Johann Sebastian Bach, Georg Friedrich Handel possess this ability.

Other ways

Lead an active lifestyle, exercise and take a walk in the fresh air. During physical activity, the body releases hormones that improve brain function. Walking will help fill it with oxygen. Getting enough sleep is essential for the regeneration of brain cells. Lack of rest immediately affects your well-being.

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

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

Drawing and reading are some of the techniques to balance the emotional state. Imagining negative emotions on paper allows you to look at the problem from the outside. In the process of reading, attention is transferred to the plot of the book. This relieves psychological stress.

There are also recommendations for improving memory in traditional medicine. Let's take a look at some recipes:

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

It is possible to influence the state of memory with the help of drugs.

If this is your choice, do not self-medicate. The drug is taken only after consulting a doctor.

Express Methods

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

1. Concentrate first. Focus and direct him towards what needs to be remembered. Don't let your attention shift to other objects.
2. The next step is to create associations. Associate something with the object you are trying to remember. Here you can fully rely on the imagination.
3. Now let's move on to the third step. The association should be repeated several times. This method will help you remember any event or information without mechanical memorization.

If you are unsure of your ability to concentrate, try the following exercise:

1. First, take a deep breath and hold the air for five seconds. In this case, the palms must be closed into a fist.
2. Then slowly exhale and open your hands.
3. After this exercise you will feel relaxed, your concentration will improve.

A familiar object should be used when creating associations. The memory activity is organized in such a way that the best result is obtained if new facts are added to the sensations and feelings experienced.

Many are familiar with the situation where at the right moment the memory starts to fail. It is not just older people who face this problem. Anyone can master the methods of improving the ability to memorize. For best results, an integrated approach is recommended. You will feel the effect already at the beginning of the lessons.