Memory is a complex system that relies on many processes in the brain. It covers a huge number of functions, not just the ability to remember past events. Memory is an important part of every person's life, so you need to take care of it. Do you know how to do it? It's simple. It is enough to do a few exercises daily.
Posture correction
Sitting at the table not only strains the muscles of the back and shoulders, but also affects the memorization process. Researchers at the University of San Francisco have found that standing or sitting upright and raising your chin makes it easier to recall past events, as this posture increases the flow of blood and oxygen to the brain by up to 40%.
To correct your posture, refer to your ballet teacher's recommendations. You just have to imagine how the string is pulled through the spine and the crown of the head. It helps to correct posture and restore body weight.
Time to laugh
Scientists have shown that laughing for twenty minutes improves memory and overall health. Researchers from Loma University tested two groups of adults. One was shown a 20-minute funny video, while the other group waited quietly. The participants were then given memory tests. Those who laughed for 20 minutes scored more points.
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The level of cortisol, a stress hormone, in the laughter group was significantly lower, which influenced the test results. The increased concentration of endorphins in the body as a result of laughter lowers blood pressure and improves mood, which together leads to improved memory.
Practice meditation
You are probably wondering how long you need to meditate for it to affect your memory development? Dr. Small of the Center for Longevity at the Institute of Neuroscience says that meditation can take 10, 5, or even 2 minutes a day. This will be enough to improve memory. At the same time, during meditation, you need to focus on yourself, adjust the noise around you.
Dr. Small suggests the following practice. Start by sitting quietly in a chair with your eyes closed. Take a deep breath, exhale, and continue breathing deeply and slowly. During this time, focus on the muscle group. Start at the forehead, move to the shoulders, chest, etc. Then you need to relax these muscles.
Such exercises train and develop neurosystems. Thanks to them, it is possible to improve concentration and memory.
Morning habits and routines
Dr. Small says routines and habits also improve memory. So if you need to remember something, pair it with a cup of coffee in the morning. And if you need to take out the trash every day, for example, you can put a dog leash next to it. Of course, if you have a dog. Every time you walk the animal, you will take out the trash.
The more habits you have in your daily routine, the harder it is to forget them.
Eat vegetables and fruits
One of the causes of memory impairment is the depletion of our DNA and cellular structures, resulting in oxidation of the brain. The brain undergoes chemical processes that can be compared for better understanding, for example, with the rusting of a bicycle in the rain.
In this case, vegetables and fruits, which are rich in antioxidants, will help. It is also recommended to consume more berries. A study from the University of Reading found that adding blueberries to the diet for twelve weeks improved performance on spatial memory tasks. It's an easy way to keep your brain functioning normally.
Draw a to-do list
A new study from the University of Waterloo found that drawing, rather than writing notes, makes memory work more productive. You don't have to be good at drawing. Artistic ability does not play any role here. So if you need to remember your to-do list, just draw it.
As you can see, the development of memory is not such a difficult process. The main thing is to have a desire to develop.
Voloschuk Natal