We wanted to delight you with another exciting text, but we forgot what it should be about. Something to do with something important that we shouldn’t forget. That’s right! It’s a text about memory and the need to practice it.
What do you need to do to remember more than just your date of birth or a profitable combination in online jackpot games in India? How can you improve your memory and attention span? The answers to these questions – are below.
What is memory
Before discussing ways to improve your memory, we must understand what memory is. Memory is the process of fixing, storing, and reproducing information. It is a complex system that affects all aspects of human activity. For example, even when you breathe and walk, you unconsciously refer to memory. The brain has memorized how to live and why to breathe, so it applies this information on an ongoing basis to keep you alive.
Types of memory
Memory comes in several types:
- Sensory – stores sensations a person receives through the senses.
- Short-term – a process that takes a short time, usually about 30 seconds.
- Long-term – one of the most important and needs training types of memory.
It is believed that memory problems most often arise with age. But in our time (very active, rich in information and events), young people’s memory problems can also occur. However, it is essential to note the following: if you forget your name, month, year, and other important information, you should see a doctor. Perhaps it is a disease such as depression, hypertension, a malignant or benign mass in the brain, a metabolic disorder, and so on. A doctor’s help, rather than advice from the Internet on memory training, will help you.
Young people most often suffer from forgetfulness because of their lifestyle. This aspect can be taken under control without the help of a doctor. So what exactly contributes to memory impairment?
Every year, a person begins to receive more and more information. Channels in Telegram, social networks, and just the Internet – a person gets a lot of information, some of which he does not even need. The brain can not process this information, which leads to a deterioration of memory and attention.
The brain needs B vitamins: they protect the gray cells from aging and overload.
Nervous states lead to a blockage of physical processes related to memory. If stress is prolonged, information may not be retained at all.
Chronic lack of sleep.
It is said not in vain that sleep is the key to health. During sleep, new neuronal connections are formed. If a person sleeps little (less than 8 hours a night), the brain has no time to recover and sort out the information received during the day.
Food with food additives contains harmful substances (for example, E121, E123, E216, and others – detrimental to the organs and cause allergies) that are poorly eliminated from the body, leading to memory impairment.
Too much caffeine.
Constant brain stimulation with coffee and energy drinks can lead to memory impairment.
Long-term use of antidepressants and neuroleptics.
Uncontrolled use of drugs can lead to memory impairment.
Abuse of alcoholic beverages, smoking.
How to improve your memory?
Eat less sugar.
Scientists have proved that the abuse of sugar affects the deterioration of memory. An experiment was done with rats. They were fed foods with high sugar content. The investigation showed that the rats had decreased emotional arousal and had memory problems. Experiments with humans also proved that increased sugar intake leads to a decrease in the tone of the hippocampus, the brain center responsible for memory. So the best way to help yourself is to give up the cake, lemonade, and extra milk chocolate bars.
Add cod liver oil to your diet.
Although fish oil seems to be a very gross product, it is beneficial. Fish oil contains omega-3 unsaturated fatty acids. They reduce the risk of cardiovascular disease and reduce fatigue and anxiety. But most importantly, they slow down mental decline. Participants in one experiment consumed fish oil for a year, improving memory scores.
Make time for meditation.
Meditation, even if you don’t believe in establishing a connection with an invisible cosmic mind, is a handy tool for improving memory. You disconnect yourself from the flow of unnecessary information and close yourself off from stressful situations. It leads to calming, decreased pain, decreased pressure, and increased gray matter. To a greater extent, meditation affects the improvement of short-term memory. It is better to postpone the games with no deposit bonus casino in India because sometimes they can be nervous and not at all relaxing.
Watch your weight.
Scientists have proven that being overweight negatively affects a person’s mental abilities. Obesity is associated with decreased mental acuity and memory, even without considering the effects on brain vascular function and metabolism. Obese volunteers have been shown to cope with intelligence tests as if they were about three years older than their lean peers. Neurophysiologists believe that being overweight contributes to brain circulatory system malfunction. It also leads to diabetes and other metabolic disorders and increases the risk of Alzheimer’s disease.
Get enough sleep.
As we have already noted, lack of sleep can affect mental abilities and lead to memory problems. And it manifests itself even at an early age. Scientists experimented with 40 children from 10 to 14 years old. One group answered the test questions in the evening, and the second – was after sleeping in the morning. As a result, the sleepy children coped with the test by 20% better.
An experiment with adults showed that night shift workers, such as nurses, performed worse on memory tests than their counterparts who worked during the day and slept at night.
Awareness is being fixated on a situation with a clear understanding of how you feel and what you are thinking. Practicing mindfulness is not equal to meditation, although the processes are somewhat similar. It is also a process that reduces stress and improves concentration and memory.
Awareness can be practiced in many ways. The easiest is to concentrate on your breathing. Watch how you breathe in and out. You can also practice mindfulness on the road. Set a goal of noticing three things along the way:
- Looking at a red light
- Seeing the person in the green T-shirt
- Finding the delivery worker with your eyes
These are things that help improve memory.
Drink less alcohol.
Alcohol affects many aspects of health and destroys brain cells. We’re talking, of course, about alcohol abuse. Once in the brain, ethanol begins to actively destroy nerve endings, leading to problems with remembering and reproducing previously learned information. So, again, let’s turn to scientists: a study showed that students who abuse alcohol did worse on tests than young people who never drank.
Exercise your brain.
Physical exercise is necessary to keep the muscles in your body. And brain training is needed to improve your memory. Crossword puzzles, word games, and smartphone logic games (puzzles) will do the trick. Research has shown that even 15 minutes of brain training in logic games leads to improved short- and long-term memory and concentration.
Eat fewer refined carbohydrates.
White rice, noodles, fast food, soda, and other foods with refined carbohydrates can lead to cognitive decline. The most direct connection is that such foods lead to weight gain, and being overweight is bad for memory, as we discovered earlier. But there is another negative effect of refined carbohydrates.