Memory lapses can cause a person not only a feeling of embarrassment, but also anxiety. Fortunately, there are many ways to train your memory that will allow you to improve your health and diversify your life. This article presents 9 ways to help you improve your memory, learn how to use it today, and keep it well into old age.

1. Play mind games

Play chess, solve crosswords or sudoku, give it 20 minutes a day and it will help you improve your memory and prevent it from getting worse with age. These games activate synapses in different areas of the brain, including the memory area.

2. Eat right

The human brain cannot function properly without the necessary nutrients and chemicals. In addition, antioxidant-rich vegetables and fruits will protect your brain from the harmful effects of free radicals, which cause damage to neurons and make them less efficient to communicate with each other.

3. Stop Doing Multiple Things at Once

It slows down the course of your thoughts, provokes mistakes. Studies show that 8 seconds is enough to remember what you want if you fully concentrate on this task. Focus is critical.

4. Learn new skills

A recent Swedish study found that people who have learned or are learning foreign languages ​​are better at remembering people’s names. It is believed that any activity that requires diligence improves memory.

5. Get more sleep

Research at the University of Pennsylvania has shown that losing 3-4 hours at night will impair your memory for the rest of the day. During deep sleep for 8 hours or more, the brain moves information from short-term memory to long-term memory. A third of us sleep less than 7 hours a day.

6. Calm down

Meditation improves concentration, which benefits memory. In addition, meditation reduces stress, which can harm your mental processes. When a person is under stress, their body produces hormones such as cortisol and adrenaline, which in large quantities contribute to the destruction of nerve endings. 12 minutes of meditation during the day noticeably improves memory.

7. Do Physical exercises

Small physical activities can give big mental benefits. During exercise, the level of norepinephrine increases in the human blood, which has a beneficial effect on memory. In addition, it can increase the size of your brain, and the larger it is, the greater the ability to remember. Start with at least a twenty-minute daily walk, and the result will not be long in coming.

8. Do something out of the ordinary

Our brain is constantly deciding what is important to remember and what is not. In this regard, events that occur after something new are better imprinted in our memory. For example, if you change your route when you go to work in the morning and take an unfamiliar road, you will be in a better position to remember what happens at the morning meeting.

9. Use mnemonic tricks

Mnemonic devices are designed to present information in the form in which it is more convenient to remember. Some of these techniques are:

creating abbreviations (make an abbreviation from the first letters of what you need to remember);

visualization (come up with an unusual association related to the information you need to remember and present it as vividly as possible);

inventing rhymes (remember the word that rhymes with the one you need to remember, or even invent a short poem);

elaboration of the material (break it into blocks and conduct a logical analysis, highlight the most important, in this case the material will be deposited in your memory for a long time).