improve memory performance
Eleven way to improve memory performance
Remembering is an important element in human life, and good memory treasure must be preserved and developed. Any dysfunction of memory confuses life, and forgetfulness becomes an inherent trait.
What are the ways to revitalize our memory and improve its performance?
Here are eleven scientific ways to develop and improve your memory, we invite you to follow them:
Flex your mental muscles:
The first way to develop a very sharp memory is to pass new information to your brain continuously. "Every time we learn something new like the names of children or a word in a foreign language, neurotransmitters are created between the brain cells, allowing the formation of electrical pulses back and forth, similar to the installation of new circuits for each new information," said Douglas Masn, a neuroscientist. Your mind and the repetition of information. "
Be more emotional:
Memory works best if connected to feelings, says Daniel Amen, associate professor of psychiatry and human behavior at the University of California and author of Making a Good Brain Great. "Emotion gives your brain an alternative way to retrieve memory. If you do not forget a 10-year-old conversation with your former friend, you have to relate things to things that move our feelings. For example, imagine if you dropped the "ketchup" box on your clothes in the supermarket and would definitely remember to buy it, , Grilled fish, and will remember to bring candles, fish and all the necessary spices and man Dell also. "
Use your senses:
- To create multiple memory corridors, try to associate the smell, the taste or the touch as you try to remember. "So, if one circuit is disconnected, you can call the information you need from another angle," says Masn. Several ways to remember the same information improve memory and prevent loss with age (for example, do you want to remember someone's birthday?) To say that May 7. Imagine the wonderful spring and remember to tell him that he was born in the beautiful spring.
Make lists:
Many people think that writing things or using tricks to remember things is a sign of bad memory, but that's unrealistic. "The less tension and pressure the more memory is retrieved, the less stress you write." "When there is something necessary for his work, take the wedding ring from my left hand to the right, or you can move your watch, and then you will remember why you moved the watch," he says.
Find "memory locations" around the house:
Set a spot for your keys, a box for all your children's cards, and a certain envelope of credit card-sized cards that are easy to miss. Arranging these things and many other things relax your brain from thinking about them, and allow more important information to stay in your memory.
Healthy body = healthy brain:
Wisdom says: "If it is good for your heart, it is good for your brain as well." The brain may make up only 2 percent of your body weight, but it uses 20 percent of your bloodstream. To protect your heart and brain, make sure your breathing is safe and exhale.
This regular exercise strengthens your heart and lungs, and makes it easier for your brain to get blood to help the neurons grow. Although scientists are not yet sure why endorphins are a source of satisfaction, memory is also sharpened. Thus, 90 minutes of exercise each week can keep brain cells functioning at high capacity.
Eat healthy:
Fill your dish with disease-fighting foods and fruits rich in antioxidants and vegetables of different colors, to prevent further oxidation, which can protect brain cells from deterioration as they age. Those of us who do not know the benefits of fish, olive oil, all of them filled with healthy fats can keep brain cells strong. Eating healthy also reduces the risk of weight sickness such as stroke and diabetes, both of which hurt the brain.
Read more "Useful Foods to Boost Memory", "Memory Activation and Brain Function with Healthy Food"
Stress:
When stress hormones such as crystal attack the brain, the number of cells in Hippocampus decreases (a region of the brain where memory is stored) and prevents recall of memories from long-term memory. But it does not have to become a higher example of calm to avoid memory loss associated with stress. Research has shown that relaxing for 15 minutes each day activates memory, relaxing in a warm bath or meditation session.
sleep early:
The brain needs to rest, like all muscles, so staying awake, resisting sleepiness, and trying to awaken the brain without renewing it all cause energy depletion and brain activity that needs to focus on other things during the day.
Caffeine moderately:
Drinking one cup of coffee a day is more than enough to feel energetic. Remember that more than three cups can cause tension, nervousness and inability to sleep, causing damage to brain cells.
Give up bad habits:
Not to smoke, because it increases your chances of losing memory. Not to drink alcohol, because it causes damage to brain cells.
Tips for a better memory
If you want to save a letter, poem, or text, divide it into sections. Research has shown that the brain saves more this way.
People tend to remember the first and last list, so line up the things you want to remember and replace them on the menu so you can remember faster and better.
Do you often forget that you closed the door or disconnected the electricity from the TV? You can say it out loud, in performing. If you do not remember, most likely you will remember that you did not say anything loud this morning.
Use exercise games: At first glance, this exercise may seem silly, but when Remember the things you forgot her work will know how important.
Write the names of your co-workers in the first column and the color and piece of clothing in the second pillar. At the end of the work, cover the second pillar and try to remember the piece of clothing for each person. Increase the number of pieces and colors over time to increase the effectiveness of your memory. Here you do not play, you are running new cells in your brain and expanding your memory.
Memory Game: Distribute the following items into three categories: hammer, islands, golf stick, nail, tennis racket, screwdriver, cauliflower, lettuce, tomato, ball, football, latch, level. Then, without looking at them, try to remember the materials in each category. If you fail the first time, your memory is bad.
The aim of this game is to train the memory to split the many items into a smaller group easier to memorize.
Do you want other exercises?
Try to remember your driver's license number, by dividing the number into three groups, such as your phone number and social security number. There are other games that occupy memory such as boxes of images that disappear and you find similar images.
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