How to improve memory and brain function.

life we are often faced with a situation where it is necessary to mobilize all the reserves of the brain.Preparation for the examination session, the transition to a new job, the need to develop new skills and to remember many faces and names - in these cases, a good memory can be very useful.Unfortunately, under stress the brain undergoes tremendous stress and less savvy.How to improve memory and brain function to overcome a difficult situation?

short-term improvement in brain activity

In that case, if you do any mental work - writing an essay, coursework or preparing for the oral exam - the brain gets tired of unusually high load.Its efficiency is reduced, deteriorating perception, memory and information processing.Help recover a number of simple techniques.

Breath

no secret that for metabolism in the first place need oxygen.Usually a person is engaged in intellectual work, sitting in a closed room.And it may be noted that it became stuffy, and he sat motionless for more than one per hour.Improve memory and brain function to help breathing exercises.They not only saturate the blood with oxygen and remove stress.

Ventilate the room.
Stand straight, relax the muscles of the arms and legs, shook his head.
Take a deep slow breath through your nose.At the same time, fill the belly with air first, and then the chest.
for a few seconds, hold your breath at the top point of inspiration.
Slowly exhale through slightly pursed lips.Also, first exhale all the air from the stomach, and then out of his chest.
Repeat the cycle 10-20 times.Try to keep each subsequent inhale-exhale was longer last in time.

Recreation

brain tired of the monotony of the situation.Psychologists recommend doing a little every hour (5-10 minutes) "switching" by changing the type of activity.Perfectly will enjoy a simple exercise, workout for the arms and spine.If you work at home, you can turn on soft music and dance 5 minutes.If the office - leave a short while out of the office, walk to another floor or the street and back.

now about smoking.Anyone who seriously wants to help his brain should know that nicotine - the most destructive poison for the brain vessels.If you can not get rid of a bad habit, do not smoke at least at the time of mental work.The same applies to alcohol.By consuming alcohol, you kill brain cells and poison him with poisonous substances.

Green tea

products, improve memory, will be discussed below in more detail.And now focus on green tea.It is an affordable means to relieve stress and saturation of the body with micronutrients during the workday.A cup of green tea reduces fatigue and stimulates the brain for further work.

Laughter and chat

improve memory and brain function will help ordinary laughter.Everyone knows that it prolongs life.In addition, it relieves stress and makes us work different areas of the brain.As a result, you relax, blood circulation improves, the focus of excitation in the cortex of the brain calms down.It is also good for the short-term memory communication with colleagues and friends.

If memory loss is a long, it is necessary to take their health seriously.

long-term improvement of the brain

Do not rush to buy the drugs for the brain if you find that you are often brings memory.Please give your body a drug-free methods.

Dear vitamins, improves memory, may be contained in the most simple food.

wholesome food

- We are what we eat.The brain does not react to the tablet if it does not have the necessary "building blocks" for construction.There are products that improve memory, and there are those that affect it negatively.Fast Food, food high in sugar and other refined carbohydrates, coffee - this food clogs the blood vessels of the brain and slows its operation, significantly impairing memory.

nutrients and vitamins to the brain contained in the following products.

Walnut, red fish, mackerel, seeds, beans, pumpkin, spinach, broccoli.Among other things, they found high levels of omega-3, which are necessary for the transmission of neural impulses to the cerebral cortex, and also contribute to the improvement of cerebral circulation.
Nuts - they contain a large amount of magnesium.
Blueberries.
Fresh vegetables such as cauliflower, spinach and broccoli, contain a significant amount of choline.It contributes to the restoration of neurons and is especially useful for elderly people.
grapes, cranberries, berries contain the substance resveratrol, which improves blood flow to the brain.
Complex carbohydrates provide necessary energy throughout the day.They are found in bread from wheat flour, Hercules flakes and other high-fiber foods, peas, beans and other legumes.

Pharmaceutical drugs that improve memory, tend to contain the same minerals and vitamins as natural products.

Proper nutrition means and proper water consumption.The brain is a vital organ, less than all the other suffering from chronic dehydration, but with the body if something is wrong, it is difficult to expect him to work perfectly.Drink at least 2 liters of clean water daily.

best doctor of all diseases

Sleep is very important for the whole body, but especially suffers from his lack of brains.During sleep, our mind there is a set of processes aimed at recharging the brain activity, improve memory, and enhance creativity.It is important to not only the quantity but also the quality of rest.To fully restore the brain has to reach a deep stage of sleep.Improve memory and brain function will help compliance with basic rules.

place to sleep should be convenient and comfortable.Pillow - not too high, so as not pinched blood vessels that supply the head with blood.
Sleep with an open window or a well-ventilated room for the night.
Sleep in complete darkness.Before going to bed, turn off all sources of EMI (TV, telephone, computer, and so on) in the room.
For half an hour before bedtime is not recommended to watch TV, use the computer to read.Make a set of relaxation exercises, take a shower or take a short walk.You can sort out things, to prepare for tomorrow.The main thing - to calm the brain activity that it has smoothly passed to sleep in a relaxed state.Very useful at night to meditate or engage in auto-training.
duration of sleep is individual.For those who are constantly not getting enough sleep, it is recommended at least 8 hours of sleep.Over the weekend, let yourself rest for 1-2 hours more.But do not sleep too long - it knocks out the body out of the rut.

Fitness

In a healthy body - healthy mind.This largely applies to the brain.No wonder many of the great scholars of antiquity in combination were also Olympic champions.Engage in physical activity at least three times a week and do morning exercises every day.Strengthening the cardiovascular system is very positive impact on improving memory.In addition, during sports fun secretes hormones and substances that stimulate the development of new neurons.

Meditation Yoga and meditation - wonderful and public means of improving memory.To learn simple meditation can each.By the force of its impact on the work of the brain it is full sleep.

Select a quiet pleasant place, preferably outdoors.
Sit in a comfortable position, close your eyes, relax the muscles of the body.
Calmly breathe through the nose.Concentrate on breathing in and out, feel how the air moves through the nasal cavity, nasopharynx, fills the lungs.
gradually shift attention to the body, trying to feel all of its sites at the same time, as a whole.
can then concentrate first on the sounds coming from the outside, then the smell.The bottom line is that at the moment of meditation is not to think about anything other than the object of concentration.

Exercises

All games to train your memory is based on memorizing something new.It is also an excellent way to strengthen your brain is learning a foreign language, the development of knitting, learning a musical instrument or mastering recipes.Psychologists recommend these techniques to improve your memory at any age.

Write your left hand a few lines a day if you are right handed.
Try to walk around the house with my eyes closed, to perform simple actions, focusing on other senses.
look at an unfamiliar figure for a few seconds, then turn away and write, or list the details shown on it.
Take a pencil in his hands.At the same time they draw different figures: for example, the left hand draws a circle, and the right - the square.

very popular game to train your memory - it is a puzzle, the problem with the matches, solving crossword puzzles.Excellent train and develop thinking chess brain activity.

Do not rush to take pills, improves memory.Remember the necessary amount of information you will mnemonic - a number of techniques which involved creative thinking.

If you want to remember your name, link them to any way or previously familiar to you people.
Long numbers divided into groups of three or four digits.The numbers can be written in memory of fire ink or correlated with any object, building a visual image.
shopping list is easy to remember when placing items on the itinerary of well-known, in a room or pockets.For example, bread "place" on the sofa, milk "put" on the table, place the onions from the pot with a flower and so on.
memorizing new information, relate it to knowledge already familiar to you.It is also well to remember that surprises or causes strong emotions: disgust or admiration.
To consolidate the material studied repeat it the next day that there was a "record" in the long-term memory.

Vitamins

Some chemicals are very important for memory.Preparations containing Omega-3 recommended by doctors to improve the functioning of the brain.Also a beneficial effect on mental performance:

B vitamins - B1, B3, B5, B6, B9, B12.
Vitamin D, E and P (bioflavonoids).

advisable to drink vitamin complexes with the addition of omega-3 capsules.

These vitamins for the brain will play the role of natural stimulants.

Medicines

Sometimes some exercise and vitamins can not do.When serious violations of memory, doctors prescribe drugs to the brain.Most of them relates to neuroprotective agents.

"Piracetam."It improves metabolism in the brain.
"Aminalon."Stimulates glucose uptake and excretion of metabolic products from the brain, increases resistance to oxygen deficiency.
"Phenibut."It stimulates blood circulation and normalizes vascular tone in the cerebral cortex.

These drugs improve memory, are prescribed for severe violations of the brain: stroke, depression, anxiety, severe problems with blood circulation, to restore speech.They may have side effects such as nausea, vomiting, seizures, insomnia, dyspepsia and disorders of the blood pressure.Therefore you should not take them without consulting a physician.In addition, serious violations of memory may take a long examination and inpatient treatment.

For mild impact on the cerebral cortex can drink an amino acid that is found in green fruits and vegetables.

"Glycine".Regular intake of this amino acid in pill reduces irritability, improves performance, normalizes sleep.It has minimal side effects in the form of individual intolerance (allergy).

Experts say that after thirty years of much worse perception of new information, and the memory is weakened during the period of 40-50 years.To clear thinking was to a great age, should eat right, or load information to the brain to learn new skills.More links there are between the active work of the fingers and the work of the cerebral cortex.As you can see from the article, there are a lot of simple exercises for the mind.Preparations also improving brain function, should be taken only after consulting a doctor.