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How to improve memory: useful exercises

Experts say that the amount of memory is limitless. But we don't always use it correctly. Machine memorization, practiced in educational institutions, is not an ideal way to improve memory. It consists of three components: natural potency, fitness and fitness. This means that memory is highly susceptible and there are ways to improve it today.

The reason for the failure

the cause of memory impairment

The following factors lead to memory loss:

  • emotional stress;
  • systemic depression;
  • lack of sleep;
  • infectious diseases;
  • vitamin deficiency;
  • drink alcoholic beverages;
    • smoking
  • ;
  • traumatic brain injury;
  • are taking drugs (antidepressants, sleeping pills);
    • Diseases
  • : atherosclerosis, thyroid dysfunction, multiple sclerosis, diabetes mellitus;
  • body aging.

Strengthening memory at home

The brain is a dynamic structure that responds to any influence. The right approach will help you get the results you want. Today, a number of techniques have been developed to improve memory.

Exercises

  1. Let's begin our discussion of this method with an exercise called "linking". An assistant is required to do this. Ask him to read aloud a few pairs of words that have a semantic relationship. For example: "notebook - pen", "winter - snow", "book - study". Your task is to memorize the maximum number of words. The assistant must then read the first words, the second word has to be independently transcribed.
  2. The second exercise is to improve your visual imagination. You need to close your eyes and visualize in detail any object, natural phenomenon, or animal. It could be an oasis in the desert, a cat drinking milk, lightning in the sky. There can be many options. Next, take a piece of paper and describe the images presented on it in reverse order.
  3. The third exercise is to improve your hearing and information retention. Someone needs to read aloud a set of words. For example: "desk, sky, computer, elephant, autumn, river, tree". Repeat these words first in the same order, then in the opposite direction. If no one is around, you can do the exercise yourself. To do this, you should take a book and read aloud the first words of each line.
    4. exercises to improve memory
  4. The fourth exercise will give you the opportunity to exercise your memory and do chores at the same time. Before going to the store, write down a list of the products you need to buy on a piece of paper. Read it many times. You can do this out loud or silently, as you like. Then leave the leaves at home and go to the shop where they don't. Repeat this exercise every time you need to shop.
  5. Exercises aimed at activating the cerebral hemisphere will also help improve memory. The simplest of these is to switch hands when performing an action. For example, brush your hair or hold the cup with your left hand (if you're left-handed, then with your right hand). You can also walk on site. Need to do exercises at a fast pace. When the knee is lowered, a wave of the hand is made so that it crosses the head. The exercise should be repeated several times.

Game

Tags are placed face-down in a row on the table. Many people can join the game. Each person turns over any two cards. If they match, the participant takes them.

Playing with questions will also help train your memory. The subject is not important. Each player asks the remaining participants any questions. Correct answers add five points and two points for incorrect answers. Solving the crossword will help to achieve tangible results.

Memory booster menu

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

  1. Bananas provide the body with amino acids (carotene, methionine, tryptophan), digestible carbohydrates, vitamins PP, B1, B2.
    2. foods to improve memory
  2. Sprouted grains contain elements that energize the brain and normalize its function. They 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, lysine. Also vitamins A, B2, B1, PP. They provide protein for the body to be easily digested.
  4. Honey is a source of carbohydrates. They can replace sugar. In its composition, honey contains glucose and well-absorbed fructose. And also 22 out of 24 trace elements are found in the periodic system.
  5. Fish - salmon, salmon, trout, herring. The consumption of these products will replenish the necessary amount of Omega 3 acids, a deficiency will cause degenerative diseases of the brain. This factor has a direct impact on the development of intelligence, memory and cognitive functions.
  6. Avocado improves blood supply to the brain due to the presence of unsaturated fatty acids and minerals.
  7. Dark chocolate contains flavonol, an element that prevents brain oxidation and normalizes blood circulation. Cocoa destroys substances that contribute to blood clots.
  8. Apples inhibit the development of oxidative stress that leads to dementia.
  9. Tomatoes contain lycopene, a powerful antioxidant that kills free radicals (substances that negatively affect the brain). Melatonin, also found in this product, will help slow down the aging process.
  10. Walnuts contain lecithin which positively affects the brain by normalizing its activity. They also prevent premature aging. To feel the desired effect, just eat 5 seeds per day is enough.
  11. A handful of pumpkin seeds will provide the body with the daily zinc requirements.
  12. Blueberries and gooseberries are rich in vitamin C. Lemons also have this feature.
  13. Tea has tonic properties. Contains caffeine and antioxidants for cognitive enhancement. L-theanine reduces emotional stress.

Carbohydrates, proteins, fats, vitamins and amino acids are necessary for the brain to function properly.

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

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

Crush the ingredients on a coarse blender, season with oil, pour in lemon juice and a pinch of salt. After that, stir the salad and enjoy the delicious food.

Poetry and Music

listening to music as a way to improve memory

Another effective way to help develop memory is by memorizing poetry. There are several guidelines for achieving the desired result:

  1. Learn from stanza, not lines. Many people make this mistake. If you repeat a line more than once and then move on to another, you will be confused in stanza. Short-term memory can perceive about 7 blocks. In order not to overload, you need to divide the verse into equal parts. Perform 5 seconds between blocks.
  2. Read the entire poem 2-3 times first. At the same time, try to figure out the plot of the work. Now read it again and you will see that you've memorized a few lines. In this way, we try to learn the entire verse.
  3. Don't use quatrains to teach him. The work will fall into a fragmented state, and there will be problems with complete reproduction.

Listening to music is another way to improve memory. But these must be classical works. Music produces vibrations in the air that promote relaxation and have a positive effect on the brain. The works of Wolfgang Amadeus Mozart, Johann Sebastian Bach, and Georg Friedrich Handel all possess this ability.

Other options

Practice an active lifestyle, exercise and go for a walk in the fresh air. During exercise, the body releases hormones that improve brain function. Walking will help fill the body with oxygen. Getting enough sleep is essential for brain cells to regenerate. Lack of rest immediately affects your health.

Brain efficiency increases during deep sleep.

Active lifestyle to improve memory

Stress is a direct danger to your memory. It has devastating effects on brain cells and the hippocampus, the region responsible for creating new memories and recreating old ones. So need to fight it. This can be done with the help of physical exercises, in which the release of endorphins - the hormone of pleasure - occurs.

Drawing and reading are some techniques for balancing your emotional state. Writing down your negative emotions on paper allows you to see the problem from the outside. During the reading process, attention is turned to the book's plot. This reduces psychological stress.

In traditional medicine there are also recommendations for improving memory. Take a look at a few recipes:

  1. Roast horseradish and 3 lemons. Add 3 tablespoons of honey to the mass obtained. Refrigerate for 3 weeks. Drink 1 teaspoon twice daily with meals.
  2. 10 g ginger, pour 250 ml of boiling water, add mint and perilla. Drink 1-2 cups per day.
  3. Pour 1 teaspoon mint and the same amount of sage with two cups of boiled water. Insist for 12 hours. Then filter 50 ml 4 times a day half an hour before meals.
  4. 1 teaspoon of mountain ash bark, pour 250 ml of water and boil for 10 minutes. The mixture should be infused for 6 hours, then filter it out and drink 1 teaspoon three times a day. The duration of the course is 3-4 weeks.

Can affect the state of memory with the help of drugs.

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

Expedited Methods

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

Effective exercises to improve memory
  1. Concentrate first. Focus and direct it towards what to remember. Don't let your attention turn to other objects.
  2. The next step is to create a link. Link the object you are trying to memorize with something. Here you can completely rely on your imagination.
  3. Now let's move on to the third stage. The alignment should be repeated many times. This method will help you remember any event or information without memorizing it.

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

  1. First, take a deep breath and hold the air for five seconds. In this case, the palms need to clench into fists.
  2. Then slowly exhale and open your arms.
  3. After this exercise you will feel relaxed, it will improve your ability to focus.

Use a familiar object when creating links. Memory activity is organized in such a way that the best results are obtained if new information is added to the feelings and sensations experienced.

Many people are familiar with the situation at the right time when memory starts to fail. Not only older people have to deal with this. Anyone can master techniques to improve memory. For better results, the integrated method should be used. You will feel productive right from the start of classes.