35 Scientific Techniques To Improve Your Memory
There are a few things you can do very basic things to improve your short-term and long-term memory. From changing your eating habits and increasing your activity habits to playing memory games. Memory errors can affect the best of us. We are the people of all things. Given that they sometimes get humiliated and annoy others, it is disappointing, and the situation is usually not powerless. Here are 38 important tips to improve your memory.
Eat your vegetables
Providing essential supplements to your body such as protein, iron, and fiber, vegetables are also good for the brain. A later survey published in the journal Neurology showed that eating one or two servings of mixed vegetables a day can improve memory and overall intelligence.
Eight glasses of water a day can keep the therapist awake and his memory is perfect! As pointed out in the 2010 audit, the need for water (also known as lack of water) will affect judgment. This is especially true for concentration, preparation, and temporary memory.
Eat turmeric and black pepper every day.
According to Mike Dow, MD, Neurotherapist, creator of Think Act and Be Happy, researchers agree that consuming this curry mixture can eliminate the surprisingly low steps of Alzheimer’s disease in India. He explained, “This combination has been shown to prevent the accumulation of plaques that cause cognitive decline.” As Dr. Dow pointed out, black pepper helps the curcumin in turmeric to enter the brain. He added that there are many ways to add turmeric to your diets, such as sprinkling it on eggs or roasted rice made with cauliflower rice.
Practice 12 minutes of meditation every day
Dr. Dow said, “This simple reflex has been proven to keep your memory at its best.” The method of operation is as follows: Sit down. Close your eyes. Follow the tune of “Mary has a little lamb” and hit you with your thumb as TA said. Then when you say NA, point your thumb to your middle finger. While saying “no”, point your thumb to your finger. At this time, turn your thumb to your little finger when you say MA. Repeat for two minutes. Do the same thing, but mumble to me for two minutes. Repeat the same thing, but speak the syllables softly for 4 minutes. Now it’s time to sing 2 again. Finally, read the syllable of 2 again.
Eat more fish
Dr. Dow drew attention to the fact that omega-3 in fish has an amazing effect on memory. He explained, “Unlike plant-derived omega-3, fish contains DHA.” “This is what I call omega-3s to think better” because it is related to memory. If you are a vegetarian, he recommends looking at DHA based on green growth.
Play memory card games
Dr. Dow recommends using the n-back game, which is a memory game similar to concentration. The operation method is as follows: Place a pair of cards face down. Now flip the two when searching for matches. As you progress, try using shapes and numbers 7 and above. Then, at this point, all the cards from Monday to Ace. You can use the entire deck to work in the game, searching for each of the four aces, kings, etc. at the same time.
Turn natural berries into your favorite dessert
Furthermore, Dr. Dow explained, “Eating berries is associated with better memory.” “It is generally believed that the anti-cancer agent in berries crosses the psychological boundary of the blood. This can prevent toxins from entering, but it can also prevent some anti-cancer agents from entering the brain.” However, it does attract people’s attention. The berries contain one of the most natural products of pesticides, so it is necessary to buy natural products. “The refrigerator will do the job, just make sure that no sugar is added.”
Reduce the time spent watching TV
The research reported by Dr. Dow shows that everything from travel to board games to agriculture is related to an extraordinary memory. In any case, watching TV is only about who is close to the unfortunate.
Cooking with olive oil
Because it is rich in monounsaturated fats and cell promoters, olive oil is considered the main decorative gold of oil, keeping up with Dr. Dow’s pace. He recommends using extra virgin olive oil for mixed vegetable dishes and cold products, and light or simply olive oil for cooking because it is more stable at higher temperatures.
Lower blood cholesterol
Tests have found that high cholesterol and high-fat diets can aggravate Alzheimer’s disease in the early stages. However, Dr. Gunnar Jurass, MD, drew attention to the fact that the review also found that statins, a cholesterol-lowering drug recommended by doctors, can reduce the risk of Alzheimer’s disease. Although more tests are needed to confirm this connection, it is worth trying to mention that low-fat and low-sugar diets have countless different advantages!
Know more about your dietary protein
According to a 2015 Harvard study, the MIND diet combined with the DASH diet and the Mediterranean diet can reduce the risk of Alzheimer’s disease by as much as 53%. Why? There are two aspects to weight control programs. They increase food sources and reduce red meat, cheddar cheese, cakes, sweets, food sources, and burnt junk food.
Ingest your (multiple) nutrients
Dr. Cynthia R. Green explains B nutrients are very important for memory and intelligence. “B12 deficiency can lead to a significant decline in cognitive ability.” In addition, improve the utilization of nutrients B6, B12, and folic acid.
A 2014 research survey showed that the undeniable nutrient E score is related to work-related intellectual performance and reduces the risk of reduced utility associated with Alzheimer’s infection. It has not been proven that you can protect yourself and avoid side effects even if you take a high dose of 2,000 IU a day for two years.
Play mind games
A 10-year new study in the “Alzheimer’s and Dementia” magazine shows that playing a “quick setup” game, the dual decision-making provided by Posit Science organization, three days a week, only 60 minutes, you can keep your brain safe from mental illness. (You can try the game for free, and the annual membership to access it on your PC is $8 per month.)
Give yourself a gift – Yoga
Yoga is praised for its partnership between the brain and the body. A review published in the Journal of Gerontology found that practicing precise yoga several times a week can promote cognitive development. Wayne State University creator and co-educator Dr. Neha Gothe focuses on the brain – the active body component. “When practicing yoga, you are not just moving your body, you are also focusing on your breathing and your posture.”
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Add a little running to your routine
As a recent report pointed out, athletes who improve their exercise speed through two 3-minute training sessions can remember new words 20% faster than those who did not. This may be related to the way cardiovascular activity increases blood flow, leading to the growth of the part of the hippocampus responsible for memory and language learning.
Eat less sugar
As a new report in the Journal of Neurology points out, high blood sugar levels can impair your long-term and short-term memory. Try using extracts like almond, vanilla, orange, or lemon instead of sugar. Try using a little amount of sugar to things you eat or drink regularly like cereal, pancakes, coffee, or tea.
Go for a walk
Italian scientists found that people 65 years and older walk an average of 417 calories a week, consume about 5 miles at a moderate speed, and are 27% less likely to suffer from dementia than inactive people.
Incredibly better, talk about nature walks
Experts from the University of Michigan found that compared with the climate of the capital when people were chosen to walk in the entertainment center, their memory and thinking skills increased by 20%. As a co-author, Dr. Mark Berman. Competitors and scholars in brain research, this is because nature has a reassuring effect, and busy environmental factors overwhelm the brain.
Improve your overall activity
The exploratory group suggests that developing informal communities and making useful connections are good for your brain. A review published in the American Journal of Public Health detailed that women with large informal communities can reduce the risk of dementia by as much as 26%. An alternative review published on PLOS ONE in 2017 also found that keeping up with academic standards may be a slower way to decrease memory and intelligence.
Lack of sleep can affect your memory. Studies have found that fatigue allows you to remember things that did not happen. To improve your memory, focus on 8 hours of sleep every night.
Add some “pink sounds” to your rest
Replace repeated sounds with pink things! A Northwestern University study showed that various things (for example, heavy rain on the sidewalk or wind blowing leaves) can help memory during sleep. Although it is white, most apps offer a pink sound, so be sure to change your experience as soon as possible to get the best spiritual rewards.
Practice using similar rhyming words
Studies have found that the use of similar loud words, that is, expressions that contain repeated consonants, can help improve memory. In the comments, people carefully read and display this verse so that anyone can hear it. Next, they reviewed items whose aesthetic performance was significantly higher than others. The lead researcher of the review, Dr. Brooke Lea from Macalester College, offered the following advice: Keep your expression basic. For example, “Eight o’clock exercise” or “Call an expert”.
Find a permanent place for all your things.
Suppose you need to try not to lose something, such as your keys, wallet, and mobile phone. Please don’t think that you are a very sturdy home. Inventor) 2 Thoughtful to the younger brain, recently recommended it for prevention. “You will stay away from the pressure to chase them and reduce the amount of memory you need to pass on,” he explained.
Try the “key and advantage” approach
Is it really difficult for you to remember other people’s names? The “focus and advantage” of a few companies are two company methods that can help solve this problem. The first stanza is related to the struggle for discontinuity, which often results in nouns being lost anyway, while the second part deals with the formation of a critical mental image of nouns. He said, “This action makes the hippocampus and the anterior flap work together to transfer data to long-term storage.”
Associate with fun facts
Another tip is to when you find it difficult to remember something, try to think about the wide range of things you can connect to. He said, “Our memories exist in regions, so continuous memories can release the word not a joke.” For example, if you don’t remember the name of a movie, think about the artist that appeared in it or where you first saw it.
Exercise your revision muscles
Little suggests an activity through memory. Pay close attention to one thing about the clothes someone is wearing: tones, patterns, surfaces, etc., and write down four subtle details. Later in the evening, try to review each one and check your notes to see how well you are doing.
Pay attention to music
A review by the University of Helsinki published in the journal Scientific Reports found that interest in traditional music supports the brain at any stage of life. Irma Jaarvella, MD, academic administrator of clinical atomic signature genetics at the University of Helsinki explains, “By influencing the dopamine pathway, music calms the characteristics that constitute risk factors for dementia.”
Make your life wonderful
Dr. Keith Lyle suggested that you abandon your familiar daily practice and allow yourself to accept the new environment, which will help you maintain a more meaningful level of mental work. “If you don’t exercise your brain, it’s as if you haven’t used muscles without a doubt: your body won’t put assets into that organ.
Break the data into small parts
Dr. Cynthia R. Green asked that instead of trying to retrieve large amounts of data, such as the entire phone number, it’s better to break it down into more understandable parts (area code, first three digits, and last four digits).
Establish a psychological connection
Making connections between things can help you collect new data. Dr. Green said “I met a lady named Regina during a meeting. When he said his name, I linked him to one of my partners, also named Regina. So that it was easier to remember the name.”
Use narrative strategies
It also encourages Ph.D. Green is also working to incorporate names or other data into the minimum mental data. For example, if you want to remember Frank Hill’s name, you might think, “Honestly, you’re going downhill.”
When you record them, it is easier to remember them! Dr. Lyle emphasized the importance of using tidy books, tablets, and notebooks to refresh memory.
Control Your Depression
The examination found that stagnation will affect memory. A 2013 study found that pain can cause a memory decline, and an options review in 2015 concluded that stagnation may even lead to a short-term cognitive decline.