"Forgot! I forgot something! How often do you say this phrase, at least mentally? After all, this “something” can be something important!

Most people sooner or later face the problem of poor memory. Or wondering how to improve it. What can you do to remember more, faster and better?

All people are gifted with the ability to remember everything that surrounds them. Be it new people, their names, faces. Or these are important things that should be done after a while. Or a shopping list and a friend’s birthday.

Memory is a unique ability. It allows us not to forget about important things. It is necessary for any person, no matter what he does.

We can often hear others say: “He's lucky, he has a good memory!” There is a share of delight and some envy in these words.

But I have good news! Memory can and even should be developed! Scientists have proven that certain working and living conditions help stimulate brain function and make it more productive.

Good sleep, proper nutrition and regular exercise have the best effect on proper brain activity.

In addition, people do not think at all that memory - a good memory - is not only a gift from birth. No, to have a really good memory, you need to train it. Cicero said:

“Memory weakens if you don’t exercise it.”

But what if you follow all this, but still fail to remember an important phone number? How to train your memory anyway?

If we remember some information, it means that we have used effective techniques for remembering. But if you fail to remember, it means that the memorization process went wrong.

So let's start training your memory. And in just a few weeks, or maybe even days, you will be able to boast of excellent memory!

12 simple exercises to develop “phenomenal memory”:

When memorizing something, you need to think about the action and draw parallels with your life. Let's just say that the more associations you make, the more opportunities you have to remember what you want.

2. Try to remember on your own

There are times when you forgot your partner’s phone number, or the name and patronymic of the person you’re going to be with. important meeting etc. Don’t rush to open your notebook just to read necessary information. Try to remember this yourself. This information is already “on the shelf in your head”; you just have to find it.

If you need to remember something important, try to create an image in your mind that is associated with what you need to remember. it will be easier to do this.

4. Speak out the information received

When you want to remember important information, try to retell it, or explain it to another person. The process of memorization becomes better when you speak out the information received.

5. Do some arithmetic

When you have nothing to do in boring and long queues, try to start solving very simple arithmetic problems in your head. For example, multiply the number of legs of those red chairs by the number of flowerpots on the windowsill. Or count the sum of numbers on the license plates of cars passing by... This practice is actually an excellent memory training.

6. Remember what happened to you during the day

Before going to bed, at the end of the day, scroll through all its details in your head. What did you do throughout the day, what would you do to improve some aspects. Think back about your day. From now until awakening. Believe me, this is not an easy task! Ask: “What was the most effective decision I made today?”

7. Read more books!

What could be better than spending your free time reading an interesting and useful book? When reading a book, the brain strains to remember details. In addition, you turn on your imagination and begin to visualize everything you read about. This is great for training your brain.

8. Learn poems and passages of text

At school we were asked to learn poems for a reason. Memorizing rhyming verses and non-rhyming passages of text helps develop memory. Therefore, learn poetry. Try to choose pieces that you really like.

9. Don’t even think about cramming!

Remember how at school/university we could memorize the questions we needed in order to get a good grade? Forget about it. This technique does not help develop memory. Dull cramming is ineffective. It tires the brain, and it quickly stops responding to the information it receives. Better think about what you read. You need to not only learn, but also understand what you read.

10. Repeat

But it’s still worth repeating the material you’ve covered. Do not cram, but repeat - refresh your memory. As they say: “Repetition is the mother of learning.” Repeat the information received. Every day, for example, 5 days. Repeat what you've learned. This information will be stored in long-term memory, and you can easily retrieve it from there.

11. Don't be lazy

You will never be able to achieve anything or remember anything if you are lazy. Laziness is the rust of the mind. Don't let it take over your memory. Resist the temptation to sit on the couch doing nothing. Better take a book or turn on relaxing music. This will force your brain to work and thereby improve your memory, while physically you will rest. And if you need to remember something, then quickly connect all the resources.

12. Learn several foreign languages

It’s nice to come to Italy and imposingly say “Buongiorno!” to a passing waiter. And then catch the admiring glances of those with whom you arrived. Is not it? But it has long been known that the study foreign languages promotes the development of good memory. And it's also very interesting! So why not take advantage of this?

This effective techniques memory training. But there is something else interesting. Memory is inextricably linked with the correct and good functioning of the brain. This means that stimulating its work can improve memory:

1. It has been proven that regular sports increase brain activity and improve memory;
2. No to gray everyday life! What is remembered well is that which does not fit into the framework of everyday life. Try changing your surroundings, adding bright colors, going to the store along a new route... You don’t have to radically change yours. Just add something new to your daily routine, and your brain will work with renewed vigor;
3. Add new habits. For example, tidying up your desk in the morning is a great start to a productive day!
4. Meditation, relaxation They force the brain to switch gears and relax. This means that he will perform new tasks with double energy;
5. Music has a magical effect on our brain. It has been proven that people who play music have better memory and analytical abilities;
6. Teamwork. Brainstorms have proven their effectiveness more than once. And now scientists have proven that decisions made as a team were more accurate and faster. They attribute this to the fact that during communication, information is more easily perceived and assimilated. So solve problems together!
7. The brain assimilates and sorts information while we sleep. So don't ignore this process.

Conclusion

This is only a small part of the effective memory development techniques. But simply reading it will not yield results. Use these techniques. Remember, only 50% of the result depends on the doctor, and the remaining 50% depends on the patient. Without working on yourself, you will never reach the top.

Was it helpful? Put “like”, we will know what is useful to you and I will prepare more articles about the development of different skills.

In the meantime, read our other articles on self-development:

In this article, we will discuss 15 memory enhancing remedies that are available at home. These remedies in daily life can be very beneficial for our cognitive functions and can prevent decline in brain function.

Memory is a cognitive ability that allows us to store new information in our mind, remembering everything when necessary. However, throughout our lives we can see this ability decline and each time we find it more difficult to remember things. There are many factors that may be involved in memory impairment, such as psychological disorders, temporary situations, stressful situations or trauma. But the main factor that predicts memory decline is age.

There is now some agreement that brain function declines with age, and cognitive abilities and memory decline. For this reason, very often over the years we feel our memory deteriorating. Memory is part of our brain, and like any area of ​​the body, we need to take care of it to mitigate aging and wear and tear.

Folk remedies to improve memory

Sage tea

Sage is a rich plant essential oil, and tannins, so it is often used to treat colds, flu or sore throat.

In fact, this plant has been used for many years in medicinal purposes, because it has numerous properties that are very beneficial for the human body. Sage is a stimulant for the digestive system, has disinfectant, anti-inflammatory properties and helps regulate blood sugar levels. It also acts on fats. nervous system, preventing their oxidation. This fact makes it possible to protect and prevent memory failures. Sage has been shown to increase levels of acetylcholine, which plays a key role in memory development.

Thus, taking sage infusion is a good option to protect all areas of the brain and prevent memory failures.

Ginkgo biloba

Ginkgo Biloba is another plant with great therapeutic effects that we can find nowadays. Used in abundance to treat circulatory problems, vascular insufficiency, and to improve memory and concentration capabilities. Various studies have confirmed the effectiveness of this plant in protecting and improving memory and cognitive function.

First, the results of 52 young people were compared, of whom half (26) had consumed one dose of 120 mg ginkgo biloba in a pre-cognitive test, and the other half (26) had not consumed anything.

Subsequently, another study was conducted with 40 subjects, of whom half (20) received 120 mg of ginkgo biloba per day for 6 weeks, and the other half (20) did not consume a single dose of this plant.

The conclusion that was reached from these studies is that ginkgo biloba improved the results of tests of concentration and memory.

Subsequently, additional studies were conducted with similar results, which led to the World Health Organization (WHO) mentioning in a report that the medicinal use of this plant is also useful for the treatment of cerebrovascular insufficiency.

Chocolate

Chocolate lowers blood pressure, improves blood flow in the liver or protects the surface of the skin. Besides, in Lately There is growing interest in the effects of chocolate on memory.

In a study that analyzed 37 patients aged 50 to 69 years, a prophylactic course of high doses of flavonoles (cocoa molecules) showed how the substance increased brain activity in the hippocampus.

The hippocampus is a region of the brain that is considered the epicenter of memory. Most memories are stored in this area of ​​the brain and require good functioning of this structure to make room for learning.

Therefore, eating chocolate and other foods high in cocoa as usual may be good choice to improve our memory.

Plums

Plums are low energy fruits that have a wide variety of vitamins. Vitamin C, B6 and E are the most prominent in this food.

Various beneficial effects of this fruit have been described, among which we find memory improvement. Plums are very beneficial to control blood sugar levels, protect the heart, improve and stimulate the digestion process and improve memory.

Regarding memory capabilities, their effects have been described due to the power that this food has in neutralizing free radicals that negatively affect cognitive function.

Green tea

Green tea is one of the teas that includes more substance and properties in its preparation. It is a powerful antioxidant, anti-carcinogenic substance, stimulates the immune system, and can prevent the occurrence of various diseases.

In terms of cognitive functions, it is claimed that this substance can improve memory and concentration. According to a study conducted at Chongqing University (China), green tea may be very beneficial for memory and spatial awareness.

The subjects were rodents, not humans, however, given the results we obtained, we suspect that green tea may increase human memory.

Broccoli

Broccoli may be a food that contributes to the maintenance and development of memory capabilities.

Has high levels of phosphorus that you can increase your storage capacity. In addition, it contains vitamins A, C and E, amino acids, zinc, potassium, and has high anti-cancer properties and antioxidants.

Flax-seed

Flaxseed is a food very rich in Omega-3 acids, so it may be useful for enhancing cognitive abilities.

Numerous benefits of this plant have been described as anti-inflammatory and anti-cancer, or involvement in muscle regeneration.

You can consume the oil or take the seeds with water.

Ginseng root

Ginseng is a highly stimulating herb that helps increase blood flow and therefore increase performance.

This fact indicates that ginseng root is a substance that increases mental functions and memory.

However, it should be kept in mind that doses too high for this substance may have detrimental effects on health and should be used with caution.

Bacopa

Bacopa is a plant that is actively used in medicine because of the properties it presents.

Extracts of this plant have been shown to enhance memory and learning abilities, and their possible role as a preventive factor for Alzheimer's disease is being studied.

Diet control

The importance of diet for memory comes from studies that have been conducted on major disorders of this type of function. Particularly with regard to Alzheimer's disease, it has been found that countries where daily calorie intake is low, such as China, have a much lower impact on such disorders. These findings suggest that very high calorie intake may be a risk factor for such diseases and thus impair memory.

On the other hand, it has also been shown how polyunsaturated fatty acid and antioxidant vitamins (vitamin E and C), has a high neoprotective role for the treatment of Alzheimer's disease.

Thus, in order to protect and preserve memory, it is important to eat balanced diets that do not add excess calories and include fiber and essential vitamins.

It should be kept in mind that the brain is a part of the body that takes care of different parts of the body. A balanced diet is necessary to care for and protect the brain structures.

Intellectual Development

Other factors that have been linked to memory loss and the emergence of neurodegenerative diseases are inadequate learning and intellectual functioning.

Although memory problems can affect anyone regardless of intellectual activity, people with higher levels of education have a lower prevalence of this problem.

Thus, leading a certain lifestyle in which various mental processes take place is very important and constitutes one of the main means for memory.

Train your memory

Taking into account what was said in the previous paragraph, training your memory in a special way turns out to be very useful. The brain works like any other muscle in our body, so if it is kept in good shape, then its breakdown can be left in oblivion.

So memory exercises are not just for children or Alzheimer's, we should all do and benefit from their effects.

Today there are a huge number of games and applications via the Internet that can be useful for our memory.

Physical activity

Many people think that physical activity only serves to improve the condition of various parts of the body. However, this is not the case because it has been proven, for example, that exercise also has numerous benefits for brain structures. Exercise has many great benefits for the brain and has been shown to have positive effects on memory.

Make time for rest

To prevent cognitive impairment, it is important to maintain a calm and psychological healthy image life. Anxiety, stress or depression are psychological factors that can greatly affect memory.

Do calming or relaxation exercises, practice relaxation or meditation techniques - this good ways combating memory loss.

Drink more water

The brain is 80% made of water, so it reacts sensitively to its lack by weakening the ability to remember and deteriorating attention. Once dehydration is eliminated, memory improves. Every day you need to drink up to 8 glasses of clean water. Water improves memory, attention, increases the ability to concentrate, perceive new information, and gives strength. To improve memory, you should stop drinking coffee, tea, soda - any drinks containing caffeine. Caffeine inhibits the enzyme phosphodiesterase, which is necessary for the development of memory and concentration. In addition, heavy doses of caffeine dehydrate the body.

* Promotion for Moscow, Moscow Region, St. Petersburg, Leningrad Region

To have excellent memory, as well as attention, it is simply necessary to improve and reinforce mental activity. After all, attention, as well as memory, depend on the state of health and activity of the brain.

This is necessary and useful not only for specialists, but also for students, students, and the elderly.

So memory, is it failing you?

Sometimes we forget times, dates, numbers, names, sayings. And we come up with the excuse “I forgot.”

To improve memory, you can train your memory and attention, eat properly and rationally, lead a correct and healthy lifestyle, but a number of different medications can also be useful.

There is a large selection of such drugs in pharmacies; let’s look at the most effective ones.

2.Intellan

Release form: syrup, capsules.

Purpose: Brain activity stimulator. Used to treat memory loss, stressful situations, nervous tension and fatigue, with impaired concentration, developmental delay in children, dizziness and tinnitus, depression.

Children from three years of age and adults can be admitted. Not recommended for pregnant and nursing mothers.

Side effects: insomnia when taken at night.

Contraindications: diabetes Types 2 and 1, exudative diathesis, hypersensitivity to components.

3.

Release form: 20% solution, 5 ml in ampoules, capsules, granules for children, tablets.

Purpose: Improves blood circulation in the brain and metabolic processes, increases the body's energy reserves. Improves memory, attention, improves memorization during the learning process. It is used for diseases of the central nervous system, atherosclerosis, after injuries, intoxication, and depression.

Taken after meals. Suitable for children over 1 year old and adults. Not recommended for pregnant and nursing mothers.

Side effects: insomnia, irritability, anxiety; in elderly patients, sometimes there is an exacerbation of heart failure and gastrointestinal disorders.

Contraindications: in the presence of allergic reactions from eating essences, fruit juices, acute renal failure in children with diabetes.

4.

Release form: pills.

Purpose: The drug is similar to piracetam, and also has a psychostimulating effect. It is used after injuries that are accompanied by a decrease in intelligence, memory and attention. For learning disorders, depression, alcoholism, hypertension. For the treatment of memory and attention disorders, it helps to increase resistance to stress, preventing the development of fatigue.

Adults are welcome. Not recommended for pregnant and nursing mothers. Taken after meals. Hours of taking the drug in the first half of the day.

Side effects: increased blood pressure, insomnia, hyperemia of the skin.

Contraindications: individual intolerance to the components of the drug.

.
Release form: pills.
Purpose: With decreased attention, memory, deterioration of intellectual abilities, speech, vision. Cerebral circulation improves, which ensures a better supply of brain cells with oxygen and glucose, metabolism is controlled, and blood properties are improved.

Take after meals, preferably at certain hours.

Side effects: possible - skin rashes, mild nausea, headache with dizziness.

Contraindications: acute disorder cerebral circulation, peptic ulcer, erosive gastritis, acute coronary syndrome, hypotension, pregnancy and the entire lactation period, sensitivity to components.

6.

Release form: solution, tablets.

Purpose: Ginkgo biloba preparation. It is used for encephalopathy with decreased intelligence, attention and memory, for dizziness, ringing in the ears, blurred vision, and asthenic conditions.

Take after meals, preferably at a certain time. Admission from 18 years of age.

Side effects: nausea, abdominal pain, diarrhea, itching, eczema, headache with dizziness.

Contraindications: pregnancy and the entire period of lactation, gastritis, peptic ulcer, acute coronary syndrome, blood reactivity disorders, acute cerebrovascular accident, sensitivity to components.

7.

Release form: pills.

Purpose: Has a calming effect without relaxing the muscles. It is used for conditions accompanied by irritability, anxiety, fear, tension, and sleep disturbances.

Take after meals. Admission from 18 years of age.

Side effects: possible - headache with dizziness, nausea, abdominal pain, diarrhea, rash, itching, eczema, redness, skin rash.

Contraindications: pregnancy and the entire period of lactation, erosive gastritis, peptic ulcer, acute myocardial infarction, acute cerebrovascular accidents, blood clotting disorders, hypersensitivity to the drug.

8.

Release form: pills.

Purpose: Helps normalize all processes in the brain, improves memory, enhances thinking, and has a psychostimulating effect. Helps restore speech after acute cerebrovascular accidents. Widely prescribed in pediatrics for children with mental retardation.

Side effects: possible – feeling of heat, vomiting, insomnia.

Contraindications: hypersensitivity to the components of the drug.

9.

.
Release form: tablets, syrup.

Purpose: Used in children with mental retardation, mental retardation, speech delay, and epilepsy. For trigeminal neuralgia, subcortical hyperkinesis.

Take after meals. Can be taken from the age of three.

Side effects: possible - allergic reactions: rhinitis, conjunctivitis, skin rashes; sleep disturbances or drowsiness, tinnitus.

Contraindications: acute severe kidney disease, pregnancy, lactation, sensitivity to components.

10.

Release form: pills.

Purpose: It is used for acute disorders of cerebral circulation, for vegetative-vascular crises, for anxiety with feelings of fear, irritability, and also to increase the body's resistance to mental and physical stress.

Use the drug at certain hours, regardless of meals.

Side effects: possible - nausea, irritability, agitation, anxiety, headache with dizziness, rash, itching.

Contraindications: for acute and chronic kidney diseases, with intolerance to the components of the drug.

12.

Release form:
Pills; oral solution in a bottle with a 2 ml pipette attached. 1 tablet contains: alphadihydroergocriptine – 2 mg, caffeine – 20 mg. 2 ml of solution contain: alphadihydroergocriptine – 2 mg, caffeine – 20 mg.

Indications for use:

Indications for use:
Cerebrovascular insufficiency (mismatch between the need of brain tissue for oxygen and its delivery), including due to cerebral (brain vessels) atherosclerosis; residual effects after cerebrovascular accident; decreased mental activity, memory impairment regarding recent events, decreased attention, orientation disorders; preventive treatment of migraine; cochleovestibular disorders (dizziness, tinnitus, hypoacusia) of ischemic origin (developed due to insufficient blood supply to the cochlea of ​​the inner ear); retinopathy (damage to the walls of blood vessels in the retina), in particular diabetic (associated with high blood sugar) and Raynaud's disease (narrowing of the lumen of the vessels of the extremities); chronic venous insufficiency.

Mode of application:
Prescribe 1-2 tablets or 2-4 ml (1-2 pipettes) 2 times a day. The drug should be taken with meals, with a small amount of water.

Side effects:
In rare cases - nausea, pain in the epigastrium (the area of ​​the abdomen located directly below the convergence of the costal arches and the sternum). Skin itching, rash. Possible decrease in blood pressure. Vasobral does not have a long-term hypotensive (blood pressure-lowering) effect, therefore, when prescribing it to patients with arterial hypertension (persistent increase in blood pressure), the need to use antihypertensive (blood pressure-lowering) drugs is not excluded. With the simultaneous administration of Vasobral and antihypertensive drugs, the development of arterial hypotension (a decrease in blood pressure below normal values) and fainting is possible.

Contraindications:
Hypersensitivity to the components of the drug. Safety of use in pregnant women has not been proven. Prescribing vasobral to nursing mothers can lead to a decrease in lactation (milk production).

13.

Biotredin is a combination drug that is designed to improve tissue nutrition and respiration, mental activity, and mood.

The active ingredients of this medicine are L-threonine and pyridoxine, which, when entering the body, are converted into glycine and acetic acid.

The resulting substances significantly affect brain function and, among other things, reduce the symptoms of alcohol withdrawal.

As a result of the full cycle of transformations, the components of the drug decompose into water and carbon dioxide - therefore, human health cannot suffer even from the use of an excess dose.

Biotredin is produced in the form of sublingual tablets, which, according to the instructions for the drug, begin to act ten to fifteen minutes after administration. The dosage, regimen and duration of the course of use of this drug depend on the reasons for which it was prescribed.

To increase concentration and relieve fatigue syndrome in adults and children, maintenance therapy is carried out in small doses. For alcoholism, the dose and frequency of taking Biotredin may be significantly higher. To enhance the effect, manufacturers recommend combining the use of this medicine with Glycine.

Biotredin should not be taken while intoxicated or in combination with tranquilizers, antipsychotics and antidepressants. While using this product, you may experience dizziness and sweating.

Biotredin has an anti-alcohol effect, reduces the manifestation of symptoms that occur in patients with alcohol dependence upon cessation of alcohol use. There are reviews about Biotredin that say that its use increases mental performance and normalizes metabolism. Release form Biotredin is produced in tablets.

Indications for use According to the instructions, Biotredin is prescribed if the patient has a pathological craving for alcohol, which is accompanied by decreased mood, irritability, hunger, and internal discomfort. Biotredin is used for chronic alcoholism, in a state of withdrawal syndrome (a condition against the background of a sharp cessation of alcohol).

Eat positive reviews about Biotredin, the effectiveness of its use by adults, adolescents, and children with reduced concentration and mental performance.

10 foods that improve memory:

1. Whole grains - (wheat - used as the main raw material for making bread, muffins (products), vermicelli, khinkal and lavash; rye - used as the main raw material for making bread and crackers; oats; corn; brown or brown rice; spelt; millet ; triticale; amaranth; buckwheat and others.)
2. Nuts,
3. Blueberry,
4. Fatty fish,
5. Tomatoes,
6. Black currant,
7. Breakfast cereals,
8. Sage,
9. Broccoli,
10. Pumpkin seeds.

Do you remember?

Publication date: 2012-10-15
Last modified: 2020-01-16

Dear visitors of the Farmamir website. This article does not constitute medical advice and should not serve as a substitute for consultation with a physician.

Everyone experiences forgetfulness, especially if they have a busy work schedule. It’s natural not to remember some information, but when this interferes with goals and solving important problems, you need to correct the situation.

The possibilities for changing the situation are in our hands - modern research proves that correct image life, training and healthy eating help improve memory. Here are 14 ways and tips on how to do it.

1. Eat less sugar

The habit of adding a lot of sugar to food leads to a deterioration in health, disturbances in the functioning of internal organs and systems, and the emergence of chronic diseases. Against this background, memory deteriorates and mental activity weakens. Research shows that too much sugar leads to a decrease in brain volume, especially in the area responsible for short-term memory.

You don't have to give up sugar completely. Reduce its share in your diet, and you will see how memory is strengthened, attention is sharpened and health improves.

2. Enrich your diet with fish oil

Fish oil is rich in omega-3 eicosapentaenoic acid (EPA) and docosahesaenoic acid (DHA). They are essential for maintaining tone, reducing the risk of heart disease, reducing inflammation, relieving anxiety and preventing mental disorders, which is important for the brain. Research shows that consuming fish oil improves memory in older adults:

The study by Malaysian scientists involved 36 people with moderate cognitive impairment. They noted that after taking concentrated fish oil supplements for 12 months, their short-term memory improved.

A US review of 28 studies found that adults with symptoms of memory loss had stronger episodic memory after taking fish oil or similar DHA and EPA supplements.

3. Learn to meditate

Meditation practices have a positive effect on physical and mental health. They relax, calm, reduce stress and pain, and stabilize blood pressure. Against the background of these positive effects, memory becomes stronger.

One study found that meditation increases the volume of gray matter (it shrinks due to overwork, stress, and age).

4. Maintain a healthy weight

Healthy body weight is an important condition for the effective functioning of organs, cardiovascular and endocrine systems. Good blood supply and productive production of various hormones maintain reaction, the ability to concentrate, switch between tasks and remember information.

The fact that excess weight causes a decline in cognitive function is proven by research from scientists from different countries. Moreover, it can make changes to genes, that is, create a hereditary factor for weak memory. Obesity significantly increases the risk of developing Alzheimer's disease, a progressive disease that destroys memory and brain function.

5. Get enough sleep

Constant lack of sleep disrupts brain activity and has a cumulative effect. Sleep is an important part of the natural cycle of the mind. At this time, he processes the received information, transforms it from short-term to long-term. If you sleep poorly or little, your brain remembers worse and worse.

6. Develop mindfulness

Mindfulness is a mental state in which you focus on your current situation while remaining aware of your feelings and what is happening around you. It is used in meditation, but it is not the same thing. Meditation is a formal practice, and mindfulness is a mental habit that can be applied in any situation.

One study of 293 psychology students found that those who received mindfulness training had improved performance in recognizing objects in memory compared to those who did not receive such training.

7. Drink less alcohol

Frequent consumption of alcohol “shatters” the entire body. Any level of alcohol in the blood disrupts brain function and leads to memory loss. After a noisy meeting with friends, some don’t remember anything in the morning.

Alcohol has a neurotoxic effect on the brain, which means it actually poisons it. And if a person has a hangover, it harms the hippocampus, one of the parts of the brain responsible for good memorization.

8. Train your brain

Train and develop cognitive abilities through games. This is an interesting and enjoyable approach to making your mind more efficient. A 2017 study from the University of Cambridge demonstrated that using training apps improved test subjects' performance on memory tests.

Nowadays, the most convenient way to train is through mobile applications or online services.

Name confusion? Left your phone in the car? Forgot what's on your grocery list? Or the movie you saw last weekend? You are not alone, so find out how to improve your memory and brain function. Sometimes everyone loses, and that's just like how we get old. Our minds and memories don't work like they used to. But is this really true, or are there ways to improve memory? The fact is that some aspects of brain function and memory are not necessarily associated with getting older.

Lifestyle choices, whether or not we implement memory enhancement techniques in our daily lives. These contribute to the overall health of our brain and our ability to remember both new and old information. So we need to ask: is it possible to counteract the memory decline that is already occurring? How can we improve memory?

So, we have discovered 10 tricks and strategies, so read on how to improve your memory and brain function.

How to improve memory and brain function exercises

1. Get a good night's sleep

Poor sleep affects everything from your work to your daily responsibilities and especially your memory. Sleep is a key time when the brain strengthens connections between neurons, thereby helping us remember our tasks. Rule thumb: Get 7-8 hours of sleep daily. If you only do one thing to improve your memory, experts say it's getting more sleep. If you have trouble sleeping, drink a warm cup of milk half an hour before bed. Yes, this age-old cure really works, now stop staring at the ceiling and slip into sleep.

2. How to improve memory and brain function: exercise

Exercise increases your heart rate, which travels to the brain, thereby keeping your memory sharp. Running, swimming and cycling - any form of exercise - for at least 30 minutes helps, which is considered the "memory center of the brain." In fact, physical activities that require hand or eye coordination are especially beneficial for brain development. If you don't have time for a full workout, then you need at least a 10-minute walk.

3. Multitasking - no!

Can't find your keys? Probably because you weren't paying attention when you put them down. When you buzz too many things, you are bound to forget. As it turns out, the brain doesn't actually multitask. Instead, he switches focus from one thing to another, making it difficult to read a book and have a conversation at the same time. Multitasking will slow you down, so make sure you stay focused on the task at hand. It actually takes your brain about eight seconds to transfer a piece of information to your memory. If you're on the phone and carrying groceries, when you put down your car keys, you're unlikely to remember where you left them.

4. Use of mnemonic devices

Mnemonic devices are tools that help you memorize words, lists, and concepts in a more convenient format.

Acronyms: these acronyms use a word that will help jog your memory. For example: A CART could be carrots, apples, raspberries and tomatoes, which can be used to remember your grocery list.

Rhymes: If you need to remember a name, get creative. “Mary loves cherries” or “Simon is a fireman.”

Acrostics: especially, they are life savers during exams. Whenever you need to remember a sentence, combine the initial letters and use them as a memory cue. For example: how we all remembered the order of the planets in childhood.

Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune: “We Know Everything – Yulia’s Mom Sat on Pills in the Morning.”

5. Organize

If your home is cluttered, you're more likely to forget where your things are. Set tasks, clean your house, and write down assignments. Set aside a special place in your home to keep your keys and limit distractions. Live by to-do lists, keep them on track and check off the items you have completed. Physically writing down new information actually helps reinforce it.

6. How to improve memory and brain function through meditation

According to a 2015 study, the brain begins to shrink in your 20s and continues to shrink in both size and volume. Meditation regularly delays cognitive decline and prevents neurodegenerative diseases such as dementia, Alzheimer's and Parkinson's. It produces a positive charge in the super-dry brain, which is important for memory, learning and self-awareness. Meditation has been shown to reduce stress, which can take a toll on your memory.

7. Stay mentally active

Crosswords and Sudoku are your new best friend. Challenge your brain, work differently, learn a new language, read a section of the newspaper you usually skip, do something different. Stay connected because mentally stimulating activities help keep your brain fit. People who are cognitively active have better memory as they age. So try it yourself, flex your brain and improve your memory.

8. Balance your stress

9. Food for thought

Did you know that the brain is an energy-hungry organ? Even though it contains only 2% of body weight, the brain absorbs more than 20% of daily energy intake. So, a healthy diet can be just as good for your brain as it is for your overall health. Proper nutrition may be more important than you think. After all, you are what you eat.

The brain requires a constant supply of glucose, which comes from recently eaten carbohydrates such as whole grains, fruits and greens. Because when glucose levels drop, it leads to confused thinking. No, this doesn't mean you should only eat sweets. Instead, you need to eat small, frequent meals throughout the day. Memorable superfoods include antioxidant-rich, colorful fruits, green leafy vegetables and whole grains, which protect your brain from harmful free radicals. Choose low-fat protein sources such as fish and drink at least 8 glasses of water daily, as dehydration can lead to memory loss.

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Vitamin C and B

Vitamin C, which is found in citrus fruits, is associated with mental agility. While vitamin B is known to protect against age-related brain shrinkage and cognitive decline. Consume black currants, fish, green leafy vegetables, mushrooms, peanuts, sesame seeds and eggs to boost your brain power.

Nuts and seeds

A few seeds and nuts can greatly improve your memory. Pumpkin seeds are loaded with zinc, which plays a big role in sharpening your memory.

Walnuts

They are a good source of omega-3 and other essential nutrients important for brain function and memory skills. Sunflower seeds are good sources of vitamin E. Simply sprinkle them on top of your salad to give your brain a boost. Even peanuts are filled with vitamin E and a powerful antioxidant. Almonds and hazelnuts also help increase memory.

Berries

Blueberries are a top source of substances called anthocyanins, which are brain-boosting antioxidants. Eating blueberries daily helps fight the onset of short-term memory loss. Even strawberries, when consumed regularly, can help slow age-related memory decline.

Green vegetables

Broccoli, kale, leafy greens, spinach—all green vegetables are full of iron, vitamins E, K and B9 (folate), and phytonutrients like vitamin C, which are extremely important for brain cell development. Vitamin K is known to be beneficial in cognitive enhancement and increased mental alertness.

Avocado

Fortified with vitamin E, avocados are loaded with antioxidants that help maintain a healthy and alert brain. Creamy avocados are also associated with a reduced risk of Alzheimer's disease.

Tomatoes

Tomatoes are a good source of lycopene, which acts against brain cell degeneration and helps in the maintenance and production of new brain cells.

Whole grains

Whole grains are considered a powerhouse of energy and help you feel better. When you consume fiber-rich whole grains, energy is released in the body in the form of sugar, which helps the brain function properly, keeping you alert.

Fish

Omega-3 fatty acids are essential for healthy brain function as well as healthy brain neurons. Include salmon, mackerel, tuna and other fish in your diet.

Red wine

Resveratrol, a powerful antioxidant found predominantly in red wine, protects against cell damage and Alzheimer's disease. So, consuming a glass of red wine a day can actually keep your memory at bay.

Today in the article you learned how to improve memory and brain function. We wish you good health!