Life-hacks that will Improve Memory
HUMAN MEMORY IS UNPREDICTABLE: many of us still remember the words to "Wannabe" in 1996 by legendary Spice Girls, but forget to remove the Laundry from the washing machine before you leave the apartment. Perhaps one of the reasons for General forgetfulness is the modern rhythm of life with an endless flow of information and a total course of multitasking. When you need to keep a dozen passwords in your memory and remember who and why you have to write an email, send a message to Facebook or call WhatsApp, sooner or later you can find yourself searching for your own points while they are sitting quietly on your nose. On the other hand, the imperfection of our memory becomes more noticeable just because in the modern world it has more and more challenges and, accordingly, the chances of failure. Studies have shown that to ensure a sharp memory in the short and long term — a task not only feasible, but also quite accessible to everyone.
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Voice Your Actions
To ensure reliable operation of RAM in everyday situations, physicians are advised to” include the brain ” when performing tasks that are considered to be thoughtless. “To keep routine actions deposited in the brain, say what you’re doing,” advises Dr. Cynthia green, founder of a company specializing in memory training. Closing the door, turning off the iron or putting scissors in the drawer, say:”I close the door“,”I turn off the iron” and so on. Voicing the action, you get information about the completed task as if “from the outside“. Speaking aloud to himself is not entirely comfortable, mentally secure done a clear phrase.
In a unit of time the brain is able to process a limited amount of information, so it is better to connect it into larger blocks. Dr. Gary small Of the center for longevity of the University of California, a well-known expert in memory, in this case there is a simple life hack. Instead of remembering the password by numbers (3, 8, 2, 7), save it in memory as the numbers 38 and 27: so the brain will have to remember not four numbers, but only two. If you go to the store for veal stuffing, milk, salad, oatmeal and rolls, but did not make a list, it is not necessary to scroll through all six positions in your head — it is much more effective to make two semantic blocks: dinner (burgers) and Breakfast (oatmeal with milk).
During the emotional interview, forgot the name of important project missed in the summary? Convulsive attempts to remember here and now with a high probability will not lead to anything, but in the evening for cleaning potatoes the ill-fated word will suddenly emerge in memory, but since the spoon is expensive for lunch, an additional plus from the employer will not get. Panic and anxiety distract even more and postpone the chance to remember the important: cortisol spares neither operational nor long-term memory. A vicious circle will help to break the deep breaths and abstract thoughts: perhaps, so the lost word will return faster.
In Long Term
We have already talked about why healthy sleep is the key to a sharp mind and good memory: while we sleep, the brain is cleared of potentially harmful excess of “ballast” substances, processes a lot of information and, most importantly, is engaged in building new cells and connections between them. This process, which is called neuroplasticity, is responsible for motor functions, stimulates learning processes and regulates memory, and from lack of sleep, these important functions of the brain weaken: the effect of lack of sleep for the brain is similar to jetlag or alcohol intoxication. To establish cycles of sleep and awakening will help modern devices — from smart night light to special applications for sleep.
Feed your memory
If you want to be healthy and remember everything, do not be afraid of fats. Between 50 and 60 % of brain weight is pure fat, which is used to isolate billions of nerve cells. Foods rich in unsaturated fatty acids — from fish to walnuts and avocados — are important for maintaining long-term memory. A balanced diet generally affects the ability to remember and reproduce information. Doctors recommend not to skip Breakfast and, if possible, introduce proteins into it: they start active production of dopamine-a neurotransmitter that stimulates the processes of assimilation of information through a sense of satisfaction.
Another banality, to which many of us often do not reach the hands (as well as feet and other parts of the body that will not hurt to strengthen). Physical activity helps the brain to work with optimal performance. During training, nerve cells produce important proteins, one of which — the neurotrophic factor-stimulates the production of substances responsible for the health of neurons and the maintenance of cognitive functions, including effective memory. Studies have shown that in people who exercise relatively regularly, the hippocampus (the so — called memory center) has increased on average from 1 to 2% per year-despite the fact that the hippocampus usually gradually decreases in size (sometimes it is a symptom of Alzheimer’s disease).
When we are in a nervous tension, this very “memory center” increases the level of cortisol, which can interfere with the processing and reproduction of information and in the long term threatens with serious consequences. “Over the years, chronically elevated levels of cortisol can lead to memory impairment and a decrease in the hippocampus,” reports Shirin Cindy, a neurologist at McGill University. Taking care of your own cognitive abilities — another reason to deal with the accumulated stress or depression: one helps meditation, others choose a sport or a change of activity, and for someone out are internal dialogue or help psychoanalyst.
The definition of information in “faulty memory” the brain takes about 8 seconds. So, if you talk on the phone and unload packages of food, while trying to get rid of the hand — holding keys, you still get rid of them-safely forgetting exactly where they were left. Constant multitasking on the verge of disruption and the pursuit of items in the endless lists of cases often lead to stress, and this, as it turned out, a serious blow to memory. In the matter of multitasking useful to take note of the philosophy of slowly: at work to perform tasks serially, with short breaks, and leisure time to build on the basis of a more comfortable pace.
Train Your Brain
Classes that can make the brain “strain” and work in an unusual direction, generate new cells in the hippocampus. You can collect puzzles, learn to play a new musical instrument, learn a foreign language, recite poems or take online tests to check memory-whatever you choose, in the future, such a cognitive reserve can be a protection against memory loss and even dementia. Special applications for brain fitness will also help to stimulate neuroplasticity (we talked about them in the article about the benefits of meditation). In General, the main thing to keep the brain in good shape-though it is not a muscle, but for productive work also needs training.