It happens that already thirty-year-olds have trouble remembering. Under 50s problems are usually caused by lifestyle: fatigue, excessive and chronic stress, lack of sleep, too many duties. Overloaded brains “pushes” less important information for him. How to improve memory?
How to train your memory every day?
Every day try to spend half an hour to train your memory. You can also do it using logic games available on the Internet. These types of games effectively stimulate brain activity and thus facilitate access to previously collected information in the brain.
You will improve your memory by:
- learning a foreign language
- solving puzzles, crosswords or sudoku
- regular memory exercises, for example by remembering a shopping list or calculating the rest
- memory quizzes available on the Internet
- memory techniques – for example, mind maps
Protein diet improves memory
If you are facing a challenging day during which you need to keep your brain activity high, try to:
- eat as much protein as possible – for example, natural yogurt, cottage cheese, fish, poultry with vegetables.
- Protein products activate the prefrontal cortex in your brain, i.e. the structure in which your working memory is located – needed to perform current tasks, remember names, things to do.
- Avoid eating simple carbohydrates – white bread and sweets – muffins, sweet chocolate, pancakes with jam and whipped cream.
- Sugar contained in sweets causes areas of your brain related to emotions to be activated. This hinders and drowns out the prefrontal cortex, and thus weakens the memory.
Vitamins for memory and concentration
B vitamins have a positive effect on memory and concentration. Vitamin B1 plays an important role in transmitting nerve impulses, and its deficiency causes damage to nerve cells, which adversely affects the functional functions of the nervous system. Vitamin PP is essential for memorization processes. Its deficiency causes a decrease in memory and concentration, difficulty focusing attention and mating. Vitamin B6 is needed for the most efficient functioning of the nervous system. Its deficiency can cause premature aging of nerve cells and even lead to depression. To improve memory, the best will be products rich in vitamin B6, from which serotonin is formed – a compound supporting the work of the nervous system, called the hormone of happiness.
Minerals for memory and concentration
Diet by heart is also very important minerals, supporting the brain, improving the conductivity of nerve impulses and having antioxidant properties.
The best for improving memory will be magnesium, which supports concentration, relieves stress and tension, which can lead to brain hypoxia.
- Calcium helps in conduction of neuromuscular impulses, thanks to which muscles work properly during effort.
- Zinc is an antioxidant, i.e. it protects the nervous system against the effects of free radicals.
- Potassium supports brain oxygenation and nerve function.
- Phosphorus improves mood and memory.
- Iron is an oxygen carrier, it provides adequate oxygenation of the brain.