There are many causes of memory problems: diseases such as diabetes or high blood pressure, stress and fatigue, or a routine that has crept into your life. Regardless of your age, you can keep your mind clear and make the most of your mind. It is enough to practice concentration and remembering.

Do you happen that after leaving the house you are not sure if the iron has been turned off? Are you often looking for a cell phone or keys? Or maybe you are reading the same page again and you still don't know what's going on? Everyone knowstemporarily lapsesmemory , distraction and weakeningconcentration . They are often the result of exhaustion andstress

. In this situation, usually a good rest is enough for everything to return to normal. Diseases, e.g. hypertension or diabetes, can also cause problems with memory - then a doctor's help is needed. It also happens that problems with remembering result from the routine that has crept into your life and… makes your brain lazy because you keep using the same thought paths. If your memory is failing you more and more, take care of it. There are many simple ways to improve your thinking. Time to appreciate them!

Train your memory and concentration

The brain is more efficient the more we use it. Despite the passage of time, not only new connections between neurons, i.e. synapses, can form in it, but also new neurons! The only condition is the constant stimulation of the brain to work, e.g. reading books, solving crosswords and puzzles, arranging puzzles, playing chess or scrabble.
» The mind stimulates counting in memory , learning foreign words, traveling, gaining new skills, as well as minor changes in everyday life - a different start to the day, a new newspaper, rearranging furniture, changing the way to work.
» To effectively remember and recall the information you need, use mnemonic tricks (ways to facilitate remembering). Such techniques greatly engage the imagination, exercise attention, and stimulate creative thinking. The idea is to associate any information you want to remember with something you already know that brings back fun or fond memories. For example, if you want to remember a row of numbers, you can sing them to your favorite song - this melody will then remind you of the learned numbers. When learning phrases or rules, make acronyms (such as household appliances). When notyou can remember the name of a newly met person, invent a rhyme for him, eg Hanka - a skipping rope.
» When you work intensively mentally, take care of order and peace in the place of study.
» Avoid mindless memorization, because all you need to do is" drop out "one word and you won't be able to recreate the rest. Try to associate the facts.

» To remember more, engage several senses: read aloud, walk around the room, use color photos. Surround yourself with the aromas of basil or rosemary - they improve brain activity.

» In order not to be discouraged from learning, weave the more difficult parts of the material with the easier ones and do revisions from time to time.

» Also think about the benefits that await you - it will keep you motivated.

Important

Instant support

When you need immediate stimulation, caffeine is irreplaceable - it stimulates the central nervous system, dilates blood vessels to the brain, accelerates the processes of thinking and perceiving sensations. Caffeine is not only in coffee, but also in black tea, green tea, yerba mate, energy drinks, cola type and chocolate. Be careful not to overdose it, as excess caffeine can cause dizziness, palpitations and insomnia. A safe daily dose (up to 300 mg) is for example in 3 cups of coffee or 6 cups of black tea or 3 cans of an energy drink.

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Overwork and constant stress are the enemies of memory and concentration

Therefore, make sure you take time to relax and learn to deal with tensions, for example by doing yoga, meditating or listening to soothing music.
Exercise, such as walking, cycling, swimming, is also invaluable in reducing stress. Movement not only makes you feel better, it also increases blood flow in the brain, resulting in a better oxygen supply to all cells. And the brain is oxygenated and works more efficiently. For this reason, do your exercises before learning.
You also shouldn't neglect your night rest. He althy sleep is an important break in brain activity necessary for a good memory. Then the mind rests, but also the process of organizing and consolidating information acquired during the day takes place. So sleep works like a computer command "save". Therefore, when you work intensively mentally, do not lose the night.

You must do it

Take care of your brain's food

Diet can support mental performance, so choose products that have a positive effect on the brain.

  • Reach for nuts, whole grains, almonds, pumpkin and sunflower seeds, because they are rich inB vitamins (counteract the deterioration of memory), zinc (plays a large role in the memory process) and magnesium (helps to deliver nutrients to the brain cells).
  • Eat a lot of vegetables and fruits, because they are a source of antioxidants - compounds that protect the brain against free radicals (damage cells).
  • Include eggs and soy in the menu as they contain lecithin, which improves memory and speeds up the exchange of information in the brain.
  • Eat sea fish more often, use avocados, use olive oil - they have valuable omega-3 fatty acids that help maintain the structure of the membranes of neurons, and also prevent clogging of the arteries leading to a stroke.
  • Eat lean meat from time to time, because the creatine contained in it improves memory.

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Category:

Psychology