How to improve memory? Memory training and nutrition for her
Broken attention and persistent memory problems are familiar to many - but most do not focus on this problem of their attention, writing off everything on the inherent absent-mindedness. And in vain - in fact memory impairment is often caused by presence of various infringements in an organism which can lead to serious diseases( for example, an atherosclerosis or Alzheimer's disease).In addition, it is hardly pleasant to constantly forget the elementary things, to get confused in words, to look ridiculous in the eyes of others. How to solve memory problems?
Power for memory
First of all, it is worth paying close attention to the diet. Experts recommend to consume such products for memory :
1. Foods rich in vitamin E, preventing the occurrence of memory problems. These are nuts, eggs, cereals, seeds, bread with bran, wheat sprouts, green leafy vegetables.
2. Berries - blueberries and black currants - due to the content of vitamin C contribute to active brain activity.
3. Iodine-rich seafood is also a memory improving product. In addition, omega-3 acids are found in oily fish, which strengthen the nervous system.
4. Improve the memory of products containing zinc. It is enough to gnaw a handful of pumpkin seeds - and the body will get the daily zinc rate necessary for good memory and clarity of thinking.
5. A special effect on the work of the nervous system, including memory processes, is provided by foods that contain vitamins of the B group. Biotin and pantothenic acid are found in cereals;thiamine( vitamin B1) - in lean pork, beans and nuts;Riboflavin( vitamin B2) - in milk;Niacin( vitamin B3) - in meat and fish;cobalamin( vitamin B12) - in cheese, meat, eggs.
6. A good stimulator of brain activity is the iron contained in beef, lamb, green vegetables, dried fruits.
By the way, it is proved that adherents of various diets suffer from bad memory, and it is not surprising - what else can we expect from a depleted organism( including the brain) for a time deprived of a full-fledged diet. Also noted is the fact that bad memory is the lot of those who do not eat breakfast in the morning. And, of course, smokers and drink lovers can not boast of a good memory - nicotine and alcohol quickly destroy the nervous system.
Memory training
Memory needs constant training. To improve memory, you can try the following exercises:
1. Take the habit of daily to study a small excerpt of the text ( poetry or prose).It should not be automatic memorizing! Understand the meaning of the text, try to study it not for one "sitting", repeatedly repeating it, but throughout the day, returning to the text from time to time. The more repetition of the text you perform - the better your memory will "fix" it. Over time, you will train your memory and begin to memorize the text as a result of a much smaller number of repetitions.
2. Use one of the most popular methods of memory training - mnemotechnics .It is based on the principle of associations of what you are familiar with what you need to remember. Remember the phrase about the hunter and pheasant, designed to remember the arrangement of colors in the rainbow? This is just an example of mnemonics. By a similar principle, you can remember the rules of the Russian language, the number of pi, the location of the planets in the solar system, phone numbers, foreign words and much, much more.
And there are no limitations in mnemotechnics - you can choose associations as you like. The main thing is that the association should be bright and easily remembered. Practice in this technique - you will present yourself with unforgettable moments of imagination play, surprises of associative thinking and, of course, greatly improve memory processes.
3. Methods of "photographing" .There are a number of exercises for training memory based on memorization, "photographing" certain moments, phenomena, events, etc.these exercises need to be performed not from time to time, but regularly - in this case they will be effective.
Sit down, look at any object, focus on it for 5 seconds, memorizing the image. Take a breath. Bury your eyes, and for the next 5 seconds, recall the image of the object in your memory( at this time, hold your breath).Exhale and "dissolve" the image in your mind( let it evaporate, burn, melt, etc.) Repeat the exercise with different objects, at different times of the day, with different rhythms. Start the exercise 5 times a day and gradually bring up to 50 times, practice twice a day( more often) for 15 minutes.
Look attentively at the subject for 5-10 minutes. Close your eyes for 4 minutes and mentally restore the color image of the subject as clearly as possible. Execute the exercise 5-10 times - and each time compare the mental image of the object with its original.
The same exercise can be performed with a white sheet of paper - capturing the image of the object in the memory, turn your back on it and try to "restore" it on a piece of paper in front of you."Photograph" and restore in memory images not only at home, but also on the street, in transport, in public places. In this case, it is not even necessary to stop.
After training on subjects, go to "live photos".Capture and hold in memory the image of a person, for example, a passer in the street. Closing your eyes, imagine where this person will go further.
Carrying out our recommendations, you will soon be able to boast of excellent memory and impress friends and acquaintances with insight, speed of memorization, ease of thinking.