Remember everything: improve memory every day

We download new apps to take notes of important things, but we forget to write down; we buy pills to improve brain activity, but skip the time of taking. Whatever one may say, the memory needs its own, and not downloaded to a smartphone or bought at a pharmacy. And after all, she is capable of much, you just need to help the brain to better retain information by learning the mechanisms of this process.

There are many ways to remember individual facts, such as creating associations. However, in this article we will talk about general ways to improve memory, and not about specific cases when you need to fix a number, name or address in your head.

To help your memory, you need to figure out exactly how the brain stores information, and understand what processes occur in it at this time.

How memory works

Our ability to remember is a number of different brain activities. It sends signals of a special pattern in response to an event that has occurred, and creates neural connections - synapses.

Thereafter, consolidation occurs when the event moves from short-term memory to long-term memory so that we can update it later.

This process most often occurs during sleep: the brain reproduces the same events to strengthen the synapses that occurred earlier.

Because every time we think about an incident, the same neural connections are activated and strengthened, the most lasting memories are the ones that we often scroll through our heads. For example, some information required for daily work.

This is a general memorization process. Each stage has its own characteristics, as well as methods that help to influence different parts of the brain and improve the ability to remember.

Working memory improves from meditation

Working (short-term) memory is a kind of notebook of the brain, where all fresh information is stored, but for a very short time. When you are told a new name or an address where you need to come, this information is recorded there. When you talk to a random acquaintance or come to the right address, this information is forgotten.

If the information is useful in the future, it goes into long-term memory and remains there for later use.

We use working memory every day. If it works well, life becomes much easier. The maximum amount of information in the short-term memory of most adults is about seven points.

However, if this is not about you, and you are having difficulty remembering two or three new facts, try to expand your "data store" through meditation.

The study found that participants unfamiliar with these techniques improved their memory over eight weeks of training. In the same time participants practicing meditation with its deep concentration improved the results of the standard test four times faster.

Of course, this alone is not enough to strengthen memory, however, as can be seen from the study, focusing and turning off thoughts are good helpers.

Drink coffee after "lessons"

One has proven that taking a caffeine pill after learning new information can significantly improve memory.

Participants memorized several pictures, and later tested them: they showed identical images mixed with slightly different ones, and also added completely different ones.

The task of the participants was to find exactly the cards that were shown before, and not be deceived by others, similar. According to scientists, this process helps to identify what percentage of information goes into the deep layers of memory.

The positive effects of caffeine were seen when participants took the pill after displaying the pictures. Then they memorized more and more accurately distinguished the images.

This is why coffee should be drunk after new knowledge, and not before. Caffeine helps to transfer information from short-term memory to long-term memory, which means that you will better absorb something for a longer time..

Berries every day

A new study by Harvard scientists at Brigham Women's Hospital found that including blueberries in the diet for 12 weeks improved memory. The positive effect was noticeable already in the first quarter of this period and continued throughout the experiment.

Another study of the beneficial effects of berries was carried out on nurses at a considerable age (about 70 years old). It showed that participants who regularly ate at least two servings of blueberries or strawberries every week lost their memory much more slowly.

Until now, scientists are conducting various studies, trying to prove the positive effect of berries on the work of our "on-board computer". In particular, blueberries are rich in flavonoids, which, in addition to their antioxidant properties, help strengthen existing connections in the brain.

This may explain the fact that berries improve long-term memory. Try to include them in your diet.

Move

Studies have been conducted on the brains of rats and humans, showing that regular exercise can help improve memory.

In old age, fitness exercises prevent dementia and sclerosis. Exercise improves spatial memory, but not all species are beneficial.

In the article on substituting coffee for 30 seconds of exercise, you can see this trend with an example. Besides, physical activity helps improve overall brain activity, and not just pump memory. So if you need new ideas, go for a walk.

Chewing gum

One published last year found that participants chewing gum on memory tasks performed better and responded faster.

There is a theory that the rubber band makes the hypothalamus (an area of the brain important for remembering) more active. However, it is still not clear why this is happening.

Another theory is that while chewing, the body is saturated with oxygen, which helps to concentrate and focus on the subject. If this is the case, then it turns out that we create stronger connections in the brain, learning with the bubble gum in the mouth.

Another study found that participants who chewed gum while performing tests had a faster heart rate. This is possibly related to oxygen saturation.

In any case, if our teachers at school and university knew this information, they would not forbid students to chew in class.

Don't neglect sleep - it helps long-term memory

It has been proven that sleep is one of the main ingredients necessary for the successful storage of information in the brain. As mentioned at the beginning, the transfer of information from short-term memory to long-term memory does not occur when we are awake. Even a short nap during the day helps.

A study was conducted in which participants had to memorize illustrations from flashcards. After that, they went on a 40-minute break, where one group dozed and the other stayed awake.

After the break, they were tested again. It turned out that the group of dozing participants remembered the information much better.

However, not only sleeping after, but also before learning, helps to better remember information. One study found that deprivation of rest can negatively affect memory.

Just one sleepless night significantly reduces the activity of the hippocampus, a section of the brain's limbic system. As a result, episodic memory and information retention deteriorate.