We download new applications to take notes on the important things, but we forget to record; buy pills to improve brain activity, but skip the time of reception. Like it or not, it needs its own memory rather than downloaded to your smartphone or purchased in a drugstore. And because it is capable of much, only need to help the brain better retain information, learning the mechanisms of this process.
There are many ways to remember certain facts, for example, to form associations. However, in this article we will talk about common ways to improve memory, rather than on specific cases, when you need to fix the head number, name or address.
To help your memory, you need to understand exactly how the brain stores information, and to understand what processes occur in it at this time.
How does memory
Our ability to remember - this is a number of different activities of the brain. It sends a special pattern signals in response to the events, and creates neural connections - synapses.
After that there is consolidation, when the event moves from short-term memory into long-term, so that we can update it later.
This process usually occurs during sleep: the brain plays the same events to strengthen synapses, which have arisen before.
Because every time we think of any incidentAre activated and maintained on the same neural connections, the strongest Memories are the ones that we often scrolls in the head. For example, any information necessary for daily work.
This process of remembering in general. Each stage has its own characteristics and methods, which help to work on different parts of the brain and improve the ability to memorize.
Working memory is improved by meditation
Working (short-term) memory - is a kind of diary of the brain where all information is kept fresh, but very short-lived. When you report a new name or address to which it is necessary to come, this information is recorded there. When you talked with a casual acquaintance or come to the right address, this information is forgotten.
If the information will be useful in the future, they turn into long-term memory and remain there for later use.
We use working memory every day. If it works well, life becomes much easier. The maximum amount of information in short-term memory of the majority of adults - about seven points.
However, if this is not about you and you barely memorize two or three new facts, try to expand their "data warehouse" through meditation.
The study found that participants who are not familiar with these techniques, strengthen your memory for eight weeks of training. In the same time participants practicing meditation with her deep concentration, improved standardized test results in four times faster.
Of course, this is not enough to strengthen the memory, however, as can be seen from a study focusing on and off thoughts - good assistants.
Drink coffee after the "lessons"
one study It proved that taking caffeine tablets after receiving new information helps to significantly improve memory.
Participants remembered a few pictures, and then tested them: showing identical images, mixed with a little different from the first, and added quite different.
The participants' task was to find exactly those cards, which showed before, and not to deceive others, like. According to scientists, this process helps to identify how much of the information goes into the deep layers of memory.
The positive effect of caffeine was observed in the case if the parties to take the tablets after the display of pictures. Then they remember more and more accurately distinguished image.
That is why it is necessary to drink coffee after receiving new information, but not before. Caffeine helps to transfer information from short-term memory into long-term, which means that you are better grasp of anything and for a longer time.
Berries every day
A new study by Harvard researchers at Brigham Women's Hospital showed that the inclusion of blueberries in the diet for 12 weeks improves memory. The positive effect was evident already in the first quarter of this period and continued throughout the experiment.
Another study of the beneficial effects of fruit was carried out on nurses in advanced age (70 years). It showed that the participants regularly to eat at least two servings of blueberries or strawberries every week, much more slowly lose their memory.
Until now, scientists have conducted various studies trying to prove a positive effect of berries on the work of our "trip computer". In particular, Bilberry is rich in flavonoids, which, in addition to its antioxidant properties, it helps to strengthen the existing connections in the brain.
This may explain the fact that the berries improves long-term memory. Try to include them in your diet.
Head
We conducted studies of the brain in rats and humans, showing that regular exercise helps improve memory.
In old age, fitness classes and prevent dementia occurrence of multiple sclerosis. Physical exercise improves spatial memory, but does not have a positive effect on all types.
In the article about replacement of coffee by 30 seconds of exercise you can see this trend as an example. Besides, Physical activity helps to improve brain activity as a wholeAnd not only to pump memory. So, if the new ideas are needed,! Go for a walk.
Chewing gum
one studyPublished last year, found that participants, chewing gum during tasks on memorization, showed the best results and a higher reaction rate.
There is a theory that the gum provides a more active hypothalamus (a brain region important to remember). However, it is not clear up to now, why this is happening.
Another theory is that during chewing the body is saturated with oxygen, which helps to concentrate and focus on the subject. If so, it turns out that we create stronger connections in the brain, learning from the bubble-din in his mouth.
Other studies showed that participants chewing gum during execution of tests, had a fast heart rate. This is probably due to the saturation of oxygen.
In any case, if our teachers at school and university knew this information, they would not forbid students to chew on in the classroom.
Do not neglect sleep - it helps long-term memory
It has been proved that the dream - one of the main components necessary for the successful preservation of information in the brain. As mentioned at the beginning, the movement of information from short-term memory into long-term does not occur when we are awake. It helps even a short nap during the day.
It conducted a study in which participants had to memorize the cards with illustrations. After that they went on a 40-minute break, where one group of dozing and the other awake.
After the break, they again tested. It turned out that the group nap participants better remember information.
However, not only to sleep after, but also to training, it helps to better remember information. One study found that the deprivation of recreation can have a negative impact on memorization.
Just one sleepless night significantly reduces the activity of the hippocampus, limbic system of the brain. As a result of deteriorating episodic memory and retention of information.
So sleep is helpful in all respects: no healthy sleep - not a good memory.
All of these methods can be tested on itself: it is better to rest at night, there are plenty of berries, to meditate and to include in its schedule of physical activity.
Try also to drink coffee after receiving new information and chew gum during storing. In any case, these methods do not harm the body, and even help, according to research data.
see also🧐
- How to erase the memories, or to forget irrelevant information
- How to start the morning to help wake up the brain