Improve memory after 40. The best ways to improve memory for adults. Simple ways to train your memory

And How? I ask.

* Without a weekly as without hands?!

* To the store strictly with a list, so as not to forget to buy something?

* If you didn’t write it down, then surely you will forget to do it?

* Poorly remember numbers, names, important dates of loved ones?

* Do you often find yourself in awkward situations because of your forgetfulness?

* Do you want to improve your memory, but you can't get your hands on it?

Then this article will be very useful to you, because. it outlines just three simple and quick ways to better remember.

Although studies show that after the age of 25 memory deteriorates, we are optimists and we know that with the right approach, nothing is impossible.

The easiest way to train your memory with numbers is to memorize the numbers of passing cars. This game can be played with a child, thereby training his memory. And you can bet with your friends that you can't go wrong with at least 10 cars. You just need to practice first.

Memorizing a list of numbers is very similar to memorizing a list of words: For memorization, an image corresponding to the first digit is taken, an association is created with the image corresponding to the second digit. Then the second and third images are connected and so on until the end of the list. This method can be used to remember phone numbers, dates, prices, etc. Let's use this technique as an example. Please note that you may use your own image system when creating.

Example of memorizing a numeric list:

Let it be necessary to remember the following sequence of numbers:

9 - 2 - 8 - 6 - 2 - 5 - 3 - 6 - 8 - 1

For this chain, you can make the following chain of associations.

The elephant was blocked by Goose (2) looking through binoculars (8) with a padlock (6). The goose ran along the road until it ran into an anchor in the middle of the road. Passing by the anchor, the goose caught the binoculars on the lock, with which the anchor was chained to the post.

Acting in a similar way, you can memorize rows of numbers.

Exercise number 3 (the most difficult):

If memorizing 20 words using the associative method is not difficult, then 10 digits can already create problems. The way out of this situation is to use a system called "Big Account". Its essence is that the image used for encoding corresponds not to one digit, but to two.

Training begins at the second stage of mastering the "Big System". The meaning of the training is to bring to automatism the skill of turning a two-digit number into a clear image. The most important thing is not to memorize "BS-100", but to try to instantly reproduce associations "without peeping".

There are several options (this is one of them):

00 - cobra (reminiscent of the pattern on her hood); glasses; midnight (on an electronic clock);

01 - fire truck (here you can see its bright red color, hear the deafening roar of the siren); more compact images are a fire extinguisher or a fire hose. You can imagine a fireman, and to enhance the expressiveness of the image, imagine a fireman from the 19th century, in a copper helmet and with the same copper mustache;

02 - in order not to abuse the images of special vehicles with sirens, imagine some police paraphernalia: a baton, a baton, handcuffs. The images of “nationwide policemen” cope well with mnemonic tasks: Uncle Styopa, Major Tomin or your own district police officer (unless, of course, you ever had to see him);

03 - first aid kit, syringe and other medical paraphernalia. You can imagine a doctor in a white coat and a phonendoscope around his neck. The “impressive” and easily voiced image is the former ambulance doctor Alexander Rosenbaum;

04 - gas cylinder (try to feel the smell, having found which you need to call this number, hear the hiss of the escaping gas);

05 - half a liter; half-liter bottle (its content depends on your preferences);

06 - let's use the letter code - Zero Six - N W: Put some heavy load on the burden (a backpack that stretches your shoulders or a large suitcase without a handle, which, as you know, is hard to carry ...);

07 - Bond. James Bond… Imagine superspy 007, or rather any actor who played this role: the unsurpassed Sean Connery, the aristocratic Timothy Dalton, the ironically imperturbable Roger Moore or the gloomy Pierce Brosnan;

08 - graphic association - fan. Association from the letter code - ZERO EIGHT - BUT VOS: News (imagine the most "charismatic presenter of any information program);

09 - telephone information: "telephone lady" in headphones, sitting at the console with multi-colored lights;

10 - heavy gold chervonets; two hands (ten fingers);

11 - skis, palisade, fence;

12 - calendar (twelve months); a bright moon in a dark sky;

13 - Satan (devil's dozen); Woland; Mephistopheles;

15 - FIFteen: Spot - Canterville Ghost; Friday on Robinson Crusoe Island;

16 - in the table of correspondences by O. Stepanov, the number 16 is dedicated to men, they are invited to present a pood weight. From myself I propose an image especially for women - Romeo;

17 - Stirlitz: for domestic viewers, the number 17 evokes an instant association - "Seventeen Moments of Spring";

18 - adulthood; since it is difficult to imagine coming of age in itself, it is possible to create specific associations that are somehow connected with this event: the ballot box (suffrage acquired with the onset of adulthood); army parade ground (no comment);

19 - NINETEEN: DAY (you can see the sunrise or hear the crowing of a rooster);

20 - a swan swimming in a lake or pond;

22 - Twenty Two - D D: DJ; Uncle (any uncle, for example, Uncle Sam);

23 - Twenty Three - D D T (Yuri Shevchuk);

24 - Game; 24-hour kiosk (24 hours);

25 - a quarter; for example, a quarter of the year (green summer, golden autumn, etc.),

26 - Twenty Six - L W: Soul, Soul;

27 - Board; Mikhail Lermontov;

28 - graphic association - meat grinder: 2 - handle, 8 - cross-shaped knife;

29 - TWENTY NINE - TWO GRANDS: Marx and Engels;

30 - Thirty - T C T: TeleCentre (TV tower, Ostankino tower);

31 - Thirty One - TO: Inspection; however, if this is too heavy an association, it can be replaced with Maintenance (imagine the smell and murmur of used oil flowing from the crankcase; strobe flashes during ignition timing, etc.). Women may associate the number THIRTY ONE with a handsome prince sitting on a THRONE;

32 - teeth: if you take care of your teeth, then their number should match this number;

33 - Jesus Christ; if you do not consider it possible to use biblical images in mnemonic compositions (Giordano Bruno was at the stake precisely for this), then Thirty-three is a TT pistol, or ToTosh from Alexander Volkov's Emerald City;

34 - Thirty Four - T H: Wheelbarrow, Cloud, T-34 tank;

35 - THIRTY FIVE - TRAP: for greater figurativeness, it can be represented together with an airplane or a ship;

36 - Thirty Six - T Sh: TuSha (sumo wrestler);

37 - Stalin or Beria (37 - year); if these images are too unpleasant, one can imagine Pushkin (although the gloomy number 37 does not lose its drama);

38 - THIRTY EIGHT - GRASS: a shock of freshly cut grass; tall, bright green grass in the meadow. T V (T V) - TV;

39 - THIRTY NINE: King Kashchei, languishing over gold in the Far Far Away kingdom. T D - ToDes: Alla Dukhovaya's ballet;

40 - Forty: FORTY; JUICE; Cabbage (forty clothes ...);

41 - air bomb with a cross (the year the war began). FORTY-ONE - SLEEP: sleeping bag, pillow. Painting by Salvador Dali "Dream";

42 - FORTY TWO - SODA, soda water; whiskey with soda;

43 - Forty-Three - Honeycombs: fresh honey in honeycombs (feel its aroma!);

44 - FORTY-FOUR: Christmas Eve (Christmas tree);

45 - salute (Victory). A woman who at this age (according to the famous hit) regains attractiveness;

46 - Forty Six - Bipod: light machine gun. C W - SaSha (for example, Alexander the Great);

47 - FORTY SEVEN - NEIGHBOR: imagine your neighbor in the stairwell (in the dacha, in the garage);

48 - FORTY EIGHT - SOVOK; Owl;

49 - Forty Nine - S R D: SaRDelka, Sardina, Sardoniks;

50 - fifty dollars; FIFTY - P T D T: Pterodactyl;

51 - Fifty-One -PTON: PiTON, PeON;

52 - Po-2 aircraft (biplane);

53 - Fifty THREE -PETER: PETER - I, PETARDA, PETERSBURG, PETRUSHKA, PETukh;

54 - FIFTY FOUR - P E CH E: COOKIES; FURNACE (Emelya on the stove);

55 - Fifty Five - P P: Pop, Parrot;

56 - Fifty Six - PESH: Pawn, PEDESTRIAN (pedestrian crossing),

57 - Fifty Seven - DOG: DOG; fox; Sand;

58 - Fifty Eight - P V: Pavian; Peacock; Cook;

59 - Fifty Nine - P D D: Pas De Des (classical ballet); driving instructor teaching traffic rules (rules of the road);

60 - SIXTY: POST; PROCESSION; GEAR;

61 - Sixty One - S O D: Chocolate;

62 - Sixty-two - SH T A: ROD; Pants; Tripod;

63 - Sixty Three - Sh T R: Tent; Stormtrooper; Storm;

64 - chess (64 cells);

65 - Sixty Five - Sh P: ShiP (cactus); Hat;

66 - Sixty Six - Sh Sh: Shishka; ShiSh; Shushun;

67 - Sixty Seven - W S E: HIGHWAY; Chassis;

68 - Sixty Eight - W H: Bulgakov's ShVonder; ShaVka; Shiva;

69 - SIXTY NINE - SHE D E V: a masterpiece (Roden's The Thinker);

70 - SEVENTY: family;

71 - Seventy-One: since such an image as "dream" has already been used when encoding the number 41, there may be an association of SalON;

72 - SEVENTY TWO - SED: SADDLE (horse under saddle);

73 - SEVENTY-THREE - SET: NET; SET (in tennis); Setter;

74 - Seventy Four - S H: Sochi; Sachok;

75 - SEVENTY-FIVE - SEPT: SEPARATOR; Separatist; SEPTet (whether a samble of seven musicians);

76 - SEVENTY SIX: SEMESTER; Seven-string guitar;

77 - here you can use a graphic association - two braids (and along the road there are dead people with braids ...); mowing;

78 - SEVENTY EIGHT - SEV: sowing ("The Sower" by O. Bender); North; Stellate sturgeon; Owl;

79 - Seventy Two - S D: "CD"; Garden; Gardening;

80 - Moscow Olympiad; Olympic bear;

81 - Eighty one - WATERS: WATERFALL; Diver; Water; Vodka;

82 - EIGHTY TWO - V O D E V: VAUDEVILLE;

83 - EIGHTY THREE - W E T R: WIND; windmill;

84 - EIGHTY FOUR - EVENING (evening twilight, burning candles);

85 - Eighty Five - V O P: Crying in the wilderness; VP: VePr, Vladimir Putin

86 - Eighty Six - H E W: Hanger (you can imagine the theater starting from it);

87 - Eighty Seven - B C: Libra; Western; East;

88 - Eighty Eight - B B: Internal Troops (escort with a carbine);

89 - Eighty Nine -VED: Witch (for example, Margarita flying on a brush over Moscow at night);

90 - graphic association - an elephant drinking water from a lake (9 - an elephant's head with a trunk, 0 - a lake);

91 - Ninety-One-DON: Don Cossack in a fur hat, cloak and with a silver saber (it is useful to place brilliant fragments in the formed images);

92 - Ninety Two - D O D: Dodge Chrysler (powerful army jeep with camouflage coloring);

93 - Ninety-Three - D Y T: DYATEL (to create a lasting image, try not only to see, but also to hear this pretty bird);

94 - Ninety-Four - D H: Duty Unit; Dacha (you can imagine your own cottage);

95 - NINETY FIVE - D E P T: DEPOT, DEPUTY; State Duma (here you can find a large number of bright, colorful images, both comical and frankly scary - it depends on your political preferences and the state of the nervous system);

96 - Ninety Six - DSH E S: DyuSHES (feel the taste and smell of a ripe juicy pear of this variety);

97 - Ninety Seven - D E S E: DESSERT (the image is also created based on individual preferences); Dossier

98 - Ninety Eight - DV E L: DOOR (for example, the door of your own apartment);

99 - Ninety Nine - GRANDFATHER: Santa Claus with a bag of gifts (is it possible to complete the "Big System" in a more pleasant way?).

The associations given here are just a canvas, exemplary versions of the transformation of numbers into images. Ideally, you need to re-produce "BS - 100" (personally for yourself), making up your own system of correspondences. Alien ("ready-made") associations are not always understood and accepted. In this case, of course, you do not need to discard those above examples that seemed successful to you. In my opinion, it is most convenient to make your own version of "BS-100" in the form of a separate booklet (cheat sheet), where each two-digit number from 00 to 99 will be "written" with its own figurative correspondence. This will allow you to work more effectively with "BS - 100" during training.

Yours sincerely

Business development and personal growth consultant.

Contact me in any way convenient for you:

Ukraine, Chernivtsi

blog 1: glamori-top.uptothetop.biz

blog 2: http://professionali.ru/Blogs/514056/

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How to improve memory and attention without drugs

Have you ever had that forgetfulness about important things at every step began to emerge as a real problem, and you desperately rushed to look for ways to dramatically improve memory and attention in a short time? I'll be honest: "Yes." Names, dates, phone numbers, street names, favorite books and films were forgotten. The sharpness of memory disappeared, information about events - present, past and even planned for the future - was erased. After 45 years, and some people much earlier, such problems often arise: they forgot to call back, take their medicine, we don’t remember where they put the keys, mobile phone, what they wanted to do when they got up from the table and why they once again looked into the closed closet . Has your memory played such tricks on you?

If the answer is yes, this article is for you. We constantly talk about the benefits of sports for the body, do not hesitate to go to the gym to pump up our legs, remove our stomach, pump up our arms, press, buttocks, reduce the waist, increase the chest, but for some reason we do not pay due attention to brain training. But he is the same body as all the rest. This is our personal computer department, which we take care of with the least tenacity, because we are convinced that the priority right in this matter belongs entirely to nature. In fact, the brain and its abilities are too little studied and therefore there are few tips, which once again proves that we ourselves must be very attentive to the problems of our brain, carefully take care of its plasticity and development, maintaining the activity and strength of neurons.

Fortunately, in the pantry of nature there are many products to improve memory and sharpen attention: gingko biloba, royal jelly, cypress essential oil, herbal tea and basil, trace elements, minerals and vitamins, including magnesium, zinc, vitamin B.

Discover helpful tips for natural brain stimulation.

TOP 10 natural products to improve memory and attention

Originally from China, this tree magically improves memory! Surprisingly shaped leaves not only affect the processes of memory recovery, but also improve blood microcirculation in the brain, which has a positive effect on the entire cardiovascular system of the body.

For internal use, you can prepare an infusion of gingko leaves. To do this, let boil on low heat for an hour in a sealed container 40 grams of dried leaves, filled with a liter of water. Filter. Drink 1 glass in the morning, afternoon and evening after meals. If you do not have living leaves, you can take a homeopathic preparation of 2 capsules of 200 mg with a glass of water in the morning, at noon and in the evening with meals. The duration of admission is 1 month, then take a break and then continue the course if necessary.

Chinese ginseng root is great for improving memory. It contains 3-8% ginsenosides, which are considered the virtues of memory. You can prepare an infusion on your own: boil 3 g (no more) of finely chopped root in 50 ml of water for 10 minutes. Drink a glass 2 times a day for 20 days. The procedure can be repeated for three months.

Eleutherococcus root has similar properties, which is also extremely useful for improving brain function, as it helps to overcome mental fatigue and make it easier to remember information.

An extremely useful product for health, created by bees in the process of life, with a rich line of B vitamins. Extremely effective for the body, especially in adulthood. It activates not only the brain, but the whole body as a whole, improves the functioning of all organs. Royal jelly is a real treasure trove of nature for maintaining a high level of health, stimulating mental activity and improving memory.

It can be consumed in a pure and fresh form from knowledgeable beekeepers or in ready-made preparations, preferably in the morning, on an empty stomach, putting it under the tongue. The course of treatment is up to 6 weeks, if necessary, this can be repeated at the end of each season (December, March, June, September).

You can also prepare a drink consisting of a cup of soy milk, royal jelly and sugar (1 tablespoon each) to take. Stir, drink warm or cold in the morning.

According to US research published in 2004, a sufficient amount of magnesium in food helps maintain the plasticity of synapses (connections of brain cells), which tends to deteriorate over time.

Natural products help replenish the body with magnesium: wheat germ, cashew nuts, almonds (up to 300 mg per 100 grams), cocoa powder (up to 550 mg per 100 grams), sunflower and sesame seeds (up to 400 mg / 100 grams), walnuts , hazelnuts, dry white beans (300 mg / 100 grams). The recommended daily intake of magnesium is 420 mg for men and 360 mg for women.

This is another trace element that affects the improvement of memory, since it affects the hippocampus, located in the temporal regions of the hemispheres and playing a key role in the memory mechanism.

Zinc is found in pork liver (7 mg / 100 grams), ground beef, cheeses, the largest amount is in oysters (80 mg / 100 grams). Daily male dose - 12 mg, female - 10 mg.

If you want to improve your memory, be sure to eat foods rich in B vitamins. They are valuable for the proper functioning of the brain, preserve and guarantee good memory abilities. In particular, studies by Dutch scientists have shown that vitamin B9 prevents memory loss. A diet rich in vitamin B12 reduces the risk of memory impairment by six times.

To provide the body with enough B vitamins, add whole grains, sprouted wheat germ, spinach, peas, lentils, eggs, milk, fish, carrots to your daily diet, as they are high in B vitamins.

This herb, little known to most, is widely used in Ayurveda to rejuvenate mental abilities, strengthen and revitalize brain cells. Himalayan yogis use it in small amounts daily, which helps to establish a balance between the two hemispheres, relieves heart attacks and protects the heart. Vasora leads to an increase in the production of proteins in the hippocampus, which ensures long-term memory and efficient performance.

Just two cups of green tea a day can help prevent the risk of suffering from memory problems. Japanese scientists found that the memory of women who regularly consume green tea increased by an average of 30%.

Green tea is best consumed before 17:00, it is not recommended for pregnant women and children.

It improves blood microcirculation in the brain regions and prevents memory loss. It is enough to put one drop three times a day on some food or drink for several days to feel the improvement in memorization.

These natural products also help focus, improve memory. It is enough to hold a piece of sugar on the tongue until completely dissolved with one drop of pine, basil or mint oil in the morning and in the afternoon under the tongue. Treatment - within 10 days for three months in a row.

So that memory does not deteriorate, it is important not only to consume healthy natural products that increase brain activity, but also to avoid the negative impact on brain activity of individual factors.

With the constant absence of at least 6 hours of daily sleep, certain problems begin in the body with the transfer of information, natural reflexes, and memorization. Do not forget that you should not limit your night's sleep to a few hours before dawn, but you should give the body the opportunity to fully rest and relax for 8 hours.

It is no secret that certain medications, especially for controlling blood pressure, losing weight, and against allergies, can favor memory loss and dull brain activity.

Such changes can be caused by taking hormonal drugs, pregnancy, menopause and others.

People suffering from high blood pressure, especially middle-aged people, tend to experience memory loss and brain problems as the small cerebral arteries begin to weaken due to constant pressure.

How to improve memory and attention by affordable means?

If recently a good memory has begun to fail you invariably, and you have not yet purchased the above products, try to strengthen the memorization processes with simpler means:

1. Eat nuts for nine days, observing a certain amount by day: on the first day - 6, then add one every day, so that on the 9th day there are fifteen.

2. Drink rosemary tea daily with a tablespoon of natural honey.

3. An infusion of brewed sage helps a lot (brew a handful of herbs with a glass of hot boiling water, insist for several minutes and strain).

4. Almond kernels, dried apricots and plums, consumed daily in 3 pieces, also help improve memory.

5. Not far behind them is ginger, finely chopped into thin slices and added to tea, salads, soups. Don't overdo it though, as ginger can cause high blood pressure.

6. Juice squeezed out of grapefruit, orange, with apple pulp is able to take care of memory every day. It is nutritious, perfectly improves memory and is great for a period of intense brain activity (for example, while preparing for exams).

7. You can also prepare a shake of orange juice and mango juice with pulp, walnuts (3 pcs.) And almond kernels (2 pcs.), Drink every morning.

8. Soak 4 prunes in a glass of water for 12 hours. After swelling, beat with figs and a glass of warm milk. A drink drunk at night helps to preserve memory and improve bowel function.

9. Boil 4.2 cups of water, to which add 7 teaspoons of anise. Put on a small fire and cook until the contents are reduced by one third. Add honey (4 tablespoons), stir, drink 2 tablespoons three times a day to improve memory.

Our brain starts to work more slowly after the age of 20. Over the years, people usually become wiser, but brain activity gradually decreases. So why not give yourself the opportunity to improve your mental abilities and safely enhance your memory functions? Do not take natural processes as a pattern, try to improve your memory and sharpen your attention at any stage of life. Do not forget about the need for constant training of brain activity with the help of special exercises, logical tasks, crossword puzzles, reading.

Be smart, young, vitally active, know a lot and remember everything!

Methods and means of improving memory after 40 years. Food, drugs for the brain

According to statistics, more than half of the Russian population experience forgetfulness after reaching a certain age threshold.

Undoubtedly, in some people this problem manifests itself earlier, in others later, but both are looking for the causes of the disease and ways to improve memory after 40 years.

Why does memory decline after 40 years

The main reason for the deterioration of memory in people after forty years of age is age-related changes in neurons and neural connections.

The most important factor that affects the process of destruction of brain cells is alcohol consumption.

It has been scientifically proven that with a hangover syndrome that occurs after drinking a large amount of alcohol, brain neurons die off much faster. Therefore, among lovers of strong drinks, by the age of forty, memory deteriorates significantly.

In addition to alcohol, there are other causes of memory impairment, in particular:

• smoking, drug and alcohol addiction;
• sleep disturbance;
• strokes;
• stress;
• craniocerebral injuries, brain damage received at any age (i.e., an injury received at a young age can affect the state of memory already in adulthood).

Walking outdoors to improve memory

People over the age of 40 can improve memory by walking in the fresh air. It can be as simple walks in the park or forest, as well as walking with a dog or jogging.

The benefit of walking is that the body is saturated with oxygen. This circumstance is very important for residents of megacities or those who lead a sedentary lifestyle.

With the lifestyle that every second inhabitant of a big city leads, it is impossible to include long walks in the daily schedule. And because of this, the human body is deficient in oxygen.

To avoid such a state, you need to devote at least three hours a day to walks. After all, for the proper functioning of brain neurons, they need oxygen.

American scientists conducted a study in which two groups of people took part. One group did gymnastics in the gym, and the other walked for 45 minutes 3 times a week.

A year later, scientists examined people and came to the conclusion that in gymnasts, brain volume decreased by 1.5%, and walkers increased by 2% in areas that are responsible for memory and planning.

Performance increased when walking was combined with mental arithmetic, logical thinking (problem solving), reading, and memory training.

This experiment showed that prolonged exposure to fresh air helps rejuvenate neurons.

It's important to know! Walking in the fresh air helps not only improve memory after 40 years, but also get rid of other health problems. From such as fatigue, drowsiness, irritability.

Increased ventilation of the lungs. Improves the functioning of the digestive and cardiovascular systems.

How to improve memory (after 40): brain training

There are a lot of training for memory in the form of a game. And they are considered the most effective.

You can improve your memory after 40 with the help of exercises such as:

• Puzzles. Collecting puzzles is useful, as this process develops logical thinking, concentration and attention;
• Board games. Games such as chess and checkers develop logic and attention;
• Crosswords. This lesson is useful in that it makes you think about questions, recall long-forgotten terms, etc.;
• Drawing up a daily routine. This helps to structure the amount of work that needs to be done and not to forget something important. First, you can write it down on paper, and then only memorize and reproduce it in your head during the day.

When looking for an answer to the question of how to improve memory after 40 years, you should pay attention to kinesiology exercises.

Using the techniques of kinesiology, a person can improve health, optimize the most important mental processes: thinking, attention, memory, perception, imagination, hearing and speech. It also improves mental performance.

The easiest exercise is to use your non-dominant hand.

This means that if a person is right-handed, then he should try to write, draw, eat, brush his teeth, take objects, comb his hair, turn pages with his left hand. And vice versa for lefties.

In the process of training, the work of both hemispheres of the brain is synchronized and the efficiency of its activity as a whole increases significantly.

It can also be mirrored. To do this, you need to take a pencil or pen in both hands, it is better if they are of different colors, and draw the same figures, as if one figure is a reflection of the other.

Figures can be geometric, flat, three-dimensional, simple and complex. But you can also write numbers and even words.

There is also an exercise called “random words”. Its essence is that you need to write down the first words that come to mind and then connect them with a story. At first it will be difficult, but after a few trainings everything will turn out easily.

Kinesiology exercises include mandala drawing. You can draw it yourself and then color it, buy a book with mandalas to color in, or print a picture downloaded from the Internet.

Combination of active and passive rest to improve memory

Problems with remembering information can arise from overexertion. To eliminate this risk factor, you need to learn how to dose work and rest.

Interesting fact! Many well-known and prominent personalities, such as Marietta Shaginyan, A. I. Herzen, V. A. Obruchev and others, preferred to do mental work only in the first half of the day, and in the early morning hours.

But besides work, they could arrange their schedule so that they had time to do everything necessary and not get tired.

The main thing that needs to be observed when resting is the correct ratio of passive and active rest.

Passive rest is a walk in the park, going to a cafe or restaurant, relaxing on the beach. Such a rest will help to relax and recuperate, to think about problems and their solutions.

• travel to other countries;
• mountain climbs;
• diving;
• skydiving or bungee jumping;
• cycling and much more.

This type of recreation will help relieve emotional stress, distract from problems, learn something new.

But if the schedule does not allow you to often include trips to cafes and trips to other countries, then the best option would be to alternate different types of mental work.

And also, following the example of the philosopher Voltaire, to divide papers on different topics into different folders and boxes, that is, to structure.

Reading books to improve memory

Improving your memory after 40 is quite possible, and it's not as difficult as it seems. To do this, you need to read as much interesting literature as possible.

When reading, the reader follows the plot thought, developing events, the brain remembers information about the characters, feelings, fates of the characters.

But in order for reading to bring a greater effect, after reading a chapter or page, you need to reproduce in memory everything that was discussed in the read text. It improves memory, intelligence, and also develops vocabulary.

Among other things, reading helps to relieve emotional stress, relax.

Art therapy for memory training

Art therapy helps to cope with memory disorders associated with stress, depression and overexertion.

Art therapy techniques also help to cope with psychosomatic diseases: phobias, fears, self-doubt, isolation, resentment, aggression towards loved ones.

There are several types of such therapy.

Picture

Helps to harmonize the internal state, express emotions. It is indicated for those people who cannot express feelings and emotions through speech, suffering from severe depression and acute psychosis.

When drawing, the right hemisphere is involved, which stores non-verbal memory - the memory of things you have ever seen.

Music therapy

Many people have musical compositions associated with some pleasant memories from life.

The principle is that when listening to melodies associated with moments of life, the brain independently reproduces these moments.

Music helps both improve memory after 40 years and relieve emotional stress.

Imagotherapy

This is a reproduction (retelling) of stories and playing situations from life.

This therapy trains memory by memorizing texts and dialogues, and also helps to gain life experience and behavior patterns in some situations.

Foods that improve memory

For the brain to function properly, it needs oxygen and vitamins C, K, E, group B, Omega-3, and microelements such as phosphorus, selenium, and iodine.

Nutrition also influences how to improve memory after 40 years and its work in general.

These substances contain the following products:

• Milk is a source of vitamin B12, which contributes to better absorption of information. You need to drink 2 glasses a day;
• Garlic - accelerates blood circulation, as a result of which the brain receives more oxygen. With the use of two or three cloves of garlic every day, memory improves;
• Seaweed - a source of iodine, helps maintain a clear mind and in some cases increases IQ;
• Nuts are a source of B and E vitamins, magnesium and fatty amino acids. Develop thinking and stimulate the brain;
• Honey is a source of glucose. The brain feeds only on carbohydrates, that is, glucose. Glucose is also found in dried fruits.

Medications to improve memory

There is a huge variety of drugs that improve memory. They are available with or without a prescription.

• Preparations from the extract of the leaves of "Ginkgo Biloba". They affect the vascular system of the brain, thin the blood, the drug has an antidepressant effect. Struggling with memory loss, anxiety, sleep disturbance;
• Glycine. Preparations containing glycine saturate the medulla with an amino acid. Can be taken to relieve severe mental stress, stress, as well as for sleep disorders;
• Preparations with Eleutherococcus extract - tones the body. It is recommended for use to restore mental, physical performance, in case of overwork. Raises blood pressure.

Be careful! Medicines should be taken only after consulting a specialist.

If you follow a diet, do exercises to increase brain activity, take walks, read books and take drugs, then memory improvement is possible at any age.

From this video you will learn how to improve memory after 40 years, what you need to do for this:

In this video, you will find 5 tips to improve your memory.

Many after forty years old begin to complain about their memory: what can you do, age ... However, years have nothing to do with it. Memory can and should be developed.

Test yourself first with a little quiz. Within 1 minute, read 25 words, then close them and in 5 minutes write down what you managed to remember. Hay, key, plane, train, picture, month, singer, radio, grass, pass, car, heart, bouquet, pavement, century, film, aroma, Carpathians, Himalayas, immobility, calendar, man, woman, abstraction, helicopter.

Count how many words you remember.
1) 6 words or less - your memory (primarily visual) is not in the best condition, you need to train it;
2) 7-12 words - your memory is not so bad, but you apparently do not know how to concentrate, and this interferes with memorization;
3) 13-17 words - the results are quite decent, and you can count on that in most cases your memory will not let you down;
4) 18-21 words - an excellent result: you have an outstanding memory;
5) over 22 points - you have an excellent memory.

Our lives are filled with information. Scientists have calculated that only one issue of the New York Times contains more information than an 18th-century person received in a lifetime. The brain is loaded with images, sounds that fall upon us daily. The older we get, the more "clogged" the head.
In order not to forget anything, we use electronic organizers, mobile phones, diaries, reminder stickers. And thus we do our memory a disservice: it loses daily training.
In addition, after forty people, as a rule, already complete their studies: they have long received the necessary education, have mastered all the intricacies of the profession, and do a lot automatically. The brain simply does not need to strain. And the memory is weakening, increasingly faltering. The same people who, by virtue of their profession, need to memorize something, actors, for example, memorize huge texts even at a more respectable age.

"I forget everything" ...
Natalia gave birth to her second child at the age of 40. The first one was also small - 4 years old. In addition, she constantly had to think about her mother, who increasingly felt unwell. “Sometimes I feel like I'm going crazy. I can't find keys at home, mobile phone, glasses, rent receipts. I go to the kitchen, I forget why I came. The apotheosis was the case in winter, when I took the child out for a walk, put it on the snow and found that I had not put on boots for him. What is this - sclerosis, senile dementia? - Natalya is perplexed.

In fact, the reason for such forgetfulness is not only caused by illness, but not even by memory problems. It's just an overload of consciousness - when you have to think about a hundred things at once. It is enough to more or less streamline your life, and memory will return to normal. Fear of forgetting is itself the cause of memory failure. The mind dramatizes the consequences of such failures and suppresses even attempts to remember something. It is important to get rid of anxiety, relax, and the memory will be unlocked.

What to do?If you live for a long time in a state of time pressure, forgetfulness and absent-mindedness are inevitable. This is a defensive reaction of the body. Give yourself a rest. Get enough sleep. Learn to shift some business to others. Get more organized. Items needed every day - keys, glasses, watches, phone, slippers - always put in the same place. For invoices, receipts and documents, get special folders - then you will not waste time searching and scolding yourself for "sclerosis". You should not constantly use the diary, but if you have a busy period in your life, then it is better to write down all the upcoming things - this will structure your life, make it more orderly. If you have lost something, do not rush around the apartment, on the contrary, stop, remember when and where you last saw this item, what was done with it. Most likely, such reflections will allow you to find it. Came into the room and forgot why? Go back to the place where you started from and remember for sure. If this is not possible in reality, do it in your imagination. And most importantly - put things in order in your head: try not to think about several things at once. If you feel that thoughts are overwhelming you, tell yourself: “Stop! I will finish one topic, then move on to another.

"I don't want to remember"
Sveta always forgot to wish her older sister a happy birthday. No, she remembered that this should be done on September 7, she wrote it down in a diary in advance, hung up leaflets with a reminder. But every year this day passed, and Sveta was horrified to find that she had not called again. Working with a psychoanalyst on another problem, the girl remembered: as a child, she was terribly jealous that her sister's birthday was in early September. Friends and girlfriends who returned from vacation always celebrated it noisily and cheerfully. Sveta herself had a birthday in the middle of summer, and only relatives gathered for it ...

This is also a kind of psychological protection. Everything that we once experienced, everything that caused us a feeling of discomfort, fear, anxiety, we displace into the subconscious. But from time to time it breaks through in a symbolic form - for example, in the form of forgetting the sister's birthday, like Svetlana's.

What to do?If you notice that in your life there are repeated memory lapses on the same topic - you often lose the keys to the apartment, constantly forget the name of one person you know well, hide some thing in a place where it is difficult to find it - think: maybe something unpleasant is connected with this? It is better, of course, to find out with a psychoanalyst, but you can try to figure it out yourself. If you manage to find out the reason for forgetting, perhaps the problem will be solved.

Remember everything? What for?
Ask yourself: why do you need a good memory? Are you going to perform on stage and deliver multi-page monologues from Shakespeare? Do you want to become a walking encyclopedia and remember in what year Darius the Great conquered Babylon? Learn to write in Chinese? These are not idle questions. The fact is that the main thing for remembering is motivation. A well-known example: a woman learns English at school, at the institute, and finishes courses more than once. But the language is never mastered. Suddenly she has an Italian admirer, and in a year she learns to speak his native language perfectly. We do not remember much or forget simply because we do not need it. After 40, the brain begins to work more rationally: it does not store information “just in case”. Some information is not used - it erases or sends it to long-term memory. Caught in a critical situation, this lady may also remember English. But until she needs him, it will be difficult to teach him.

Three pillars of memory
Each of us has our own individual differences in tempo, accuracy, memorization strength. Someone remembers better what he saw, someone - what he heard, someone what he wrote down. Therefore, first find out which type of memory you have is leading. Take four passages from a prose work. Read one to yourself (visual memory), read the other aloud (auditory), rewrite the third (motor), ask someone to record the fourth and listen to it (figurative). And then try to play all four passages. Which one do you remember more accurately? This way of perceiving information will be the main one for you. However, if you need to learn something well, you need to use all kinds of memory. For example, foreign words must not only be read and written down, but also listened to, repeated aloud, correlated with the images they mean.

Remember the proverb: "Repetition is the mother of learning"? Unfortunately, this is still the main method of memorization. All newfangled methods such as learning in a dream, according to the principle of the 25th frame, remain highly controversial. Perhaps the foreign words that you tried to remember in this way settled somewhere in your memory, but you will not be able to refer to them consciously, purposefully. Memorization necessarily requires a certain level of conscious activity. But to sleep after an intense workout, or at least relax, is very useful. We learn not only when we do something, but also during a break - when we consolidate the acquired knowledge.

And finally, the third condition for memorization is the ability to create associative connections, and the more ridiculous they are, the better they are absorbed. For example, you need to remember that the new employee's name is Marina Viktorovna. Marina was the name of your girlfriend when you played in the sandbox, and Victor was the name of your cousin. Now imagine your cousin with Marina in his arms. Men's names can be remembered, focusing on the classics, famous heroes. For example, Vasily Mikhailovich. "Vasily" was called Chapaev, "Mikhail" - Lomonosov. Imagine a picture: in front of Chapaev on a war horse, and behind him - pompous Lomonosov. Consistency is very important here, otherwise you can call a person Mikhail Vasilyevich.

Aerobics for memory
To strengthen memory, scientists suggest doing a special exercise for the brain, which is called "neurobics". Try to perform some familiar actions - wash, dress - with your eyes closed. If you are right-handed, brush your teeth with your left hand and pee with it several times a day. Change the route of your usual walk or commute to work. Change your entertainment - if, say, you like to solve crossword puzzles, start playing computer games. Prepare an unusual dish, go on a trip to an unfamiliar country. In a word, do everything to prevent your brain from “atrophying”. And then no age will be an obstacle to a good memory.

Natalya Barantseva

Of course, much more often memory problems bother working people: after all, they need to “keep in their heads” so much, and even diaries and calendars do not always help - you can also forget to fix the necessary information on time. Why is memory deteriorating, and how to deal with this problem?

There are different types of memory, but we are talking about neurological or nervous memory: thanks to it, we remember current events and other information. The central nervous system stores not only information that can be expressed in words, but also our emotions and impressions. However, we are usually worried that we cannot always remember phone numbers and dates, names and surnames, and we also forget to do what is necessary: ​​if memory deteriorates all the time, you can even forget about a business meeting.

Reasons why memory deteriorates

First, it is worth learning about the reasons for which memory deteriorates: memory deterioration can be caused by any factors, including serious diseases. In these cases, the treatment methods are determined by a neurologist, psychiatrist or other specialist. If we are not talking about serious failures or amnesia, full or partial, but about an incomprehensible deterioration of memory that has not failed before, then it is quite possible to cope with this on our own.

For most people, the causes of memory impairment today are the same.

First of all, these are psycho-emotional disorders: stress, anxiety, and then depression - a person is almost always in a state of chronic fatigue, and cannot get out of it. After the age of 40, this is especially dangerous: the memory weakens quickly, it causes anxiety, and everything gets worse. Even if you can’t remember something, it’s better to stay calm: proper rest and positive emotions will help improve the situation. While relaxing, you can solve logic problems and puzzles, read interesting books, but watching endless TV shows and talk shows is unlikely to help get rid of psycho-emotional stress.

Constant haste and the habit of doing everything in a hurry lead to the fact that absent-mindedness and forgetfulness become the norm. When a person is in a hurry, he does not notice what exactly he is doing, and this again becomes a cause for stress: everyone knows the feverish state of “did I turn off the stove”, or “did I close the garage”, because most of the daily activities are performed by us “on automatic." This "machine" must be turned off: learn to do everything consciously, and do not divide things into small and important ones - watch yourself, your every action, and gradually your memory will begin to improve.

An active and healthy lifestyle is an excellent way to restore and preserve memory. Not everyone has time to do fitness or just go to the gym, but everyone can remember the daily routine or walks in the fresh air. Try to walk whenever possible, and forget about alcohol and cigarettes: they impair the ability to absorb information, remember words and images.

What to do when memory deteriorates

Many experts talk about metabolic disorders, lack of nicotinic and folic acid, as well as other B vitamins. This reason for memory deterioration is the most common, and it is related to nutrition. Most working people eat “as they should” - not according to the principle of usefulness, but according to a different principle - so that it is fast, satisfying and tasty.

We will not describe the harm from fast food now - a lot has been said about this, but we will remind you which foods should be present in the diet all the time. Fortunately, there are many such products, and it is possible to ensure normal functioning of brain cells without problems - of course, many bad habits will have to be abandoned. But health is more important, right?

For example, ordinary apples, if eaten regularly, will help get rid of iron deficiency and protect brain cells from free radical attacks: the substances contained in apples help the body produce more neurotransmitters needed to restore memory, and also prevent the accumulation of cholesterol in the blood. It is known that it is with an excess of cholesterol that deposits and plaques form in the vessels - the blood supply to the brain worsens, and memory weakens.

Polyunsaturated fatty acids are something without which the normal activity of brain cells is simply impossible. They are in fatty sea fish, and you don’t need to buy expensive fish - ordinary herring will do; in vegetable oils of the first extraction, fresh nuts and seeds, leafy vegetables, germinated wheat. Among leafy vegetables, spinach stands out for its usefulness - it is a pity that this plant is not very popular with us. Eating spinach improves brain function and increases the resistance of its vessels to damage.

Carbohydrates are also needed - not simple, which are rich in white bread and sweets, but complex, from which the brain will receive nutrients - these are cereals, legumes and grains, vegetables and unsweetened fruits, durum wheat pasta and baked potatoes. I would like to note such a product as Jerusalem artichoke - it is rich in antioxidants, carbohydrates and B vitamins. If you grow and cook it correctly, dishes from it will taste very good.

Hemp products are also interesting - for example, oil and hemp porridge. Now the value of this plant, which has undeservedly become a "talk of the town", is gradually being remembered: doctors of the past treated many diseases with cannabis, including epilepsy, migraines, multiple sclerosis, depression and sleep disorders. You can buy hemp oil at a pharmacy or health food store and add it to your meals just like any other oil.

Of the seasonings, rosemary and sage should be chosen: the first reduces brain fatigue and improves the ability to remember, and the second restores the balance of the necessary chemicals in the brain. Aroma oils obtained from these plants will also help.

Of the drinks, the easiest choice would be natural green and black tea in reasonable quantities, and ordinary non-carbonated water - mineral, spring, artesian - in general, clean. Indeed, in the tissues of the brain about 80% of water, and its dehydration leads to an inability to store and reproduce information.

Simple ways to train your memory

Experts noted that people who complain of poor memory almost always have impaired concentration. Any information or event is perceived as if in passing, and it is not easy to change this perception.

This is where constant training of memory and attention helps. For example, in the books of the American neuroscientist L. Katz, unusual methods are given that activate these processes: they “force” different parts of the brain to act and create new neural connections.

The simplest exercises: learn to walk around the apartment with your eyes closed, comb your hair and brush your teeth with your left hand (for left-handers - with your right hand), master the Braille reading system, start learning a new language, etc.

And always remember that from any problems and troubles in any situation, we are best protected by a healthy lifestyle and positive thinking.

How to improve memory after 40: effective natural methods

Hello dear readers. Sadly, but our body begins to age from the age of 25. And in the fifth decade (don't let this expression scare you), menopause comes and the changes associated with it in a woman's body. One of them is distracted attention, poor memorization of information. Modern medicine offers many pills and drugs to slow down aging, including improving memory. But do you need another item on your drug menu? In this post, we will tell you how to improve memory after 40 years without medication.

Brain and memory after 40

There are many factors that affect long-term and short-term memory. In adulthood, it makes sense to talk about several groups of reasons why the process of memorization and recall worsens:

• diseases of internal organs;
• unfavorable external environment;
• chronic intoxication of the body (meaning mainly bad habits - smoking, alcohol, overeating);
• lack of sleep;
• cell aging.

Heart problems reduce blood flow to the head. As a result, the brain does not have enough power to function normally. The same result gives a metabolic disorder (including obesity). In this case, if you eliminate the disease, the ability to “work your head” normally and extract the necessary information from your consciousness will return. In fact, it is never too late to lose weight - here is the real story of losing weight even after 50 years.

You may be accustomed to dealing with a large amount of data at work, but gradually this information will break your memory. The human brain is daily overloaded with a huge amount of information, which is facilitated by advertising, the Internet, mobile communications and other modern inventions. All this, as well as stress at work and in the family, cause chronic fatigue, which is difficult to get rid of. “In order to rest tomorrow, you need to work better today,” you say to yourself. The intense rhythm of life affects the processes of memorization, and not for the better.

Chronic intoxications over the years are also negative for memories. If you have been smoking or drinking alcohol all your life, your brain cells have atrophied. This is not critical if you quit the addiction.

In addition, with age, the walls of blood vessels in the brain lose their elasticity, and the lumen of the vessel decreases. Such a process is natural, and without initiating factors will not greatly affect memory. But if you add one of the phenomena described above to this, the brain will quickly worsen its work.

In ordinary life, it is better to correct the work of memory, attention and activity of our brain using simple methods. We will introduce you to them.

The way to improve memory is to spend time naturally

Go for a walk! Daily festivities in the green part of the city will help you relax, relieve stress and forget about problems. In addition, oxygen, supplied to the brain in sufficient volume, activates thought processes and the work of cells responsible for memory. And if you take up some simple and enjoyable sport (for example, Nordic walking), then not only physical, but also mental processes will accelerate in you.

No time for a good rest in the forest or park? Then choose a long way home from work, look around and think about the pleasant.

There is another factor that strongly influences memories. Our gadgets, be it a smartphone with social networks, a tablet with your favorite game or a laptop.

Firstly, they take our time and take away our attention. Secondly, tons of unnecessary information enters the head through them. For example, you remember how many hours you need to water the beds in the Frenzy Farm or what photo a former colleague put on your profile picture, but the information where the keys were put disappears from your head.

This happens because the "operative" memory of the brain is not infinite, and at the same time it contains things not in order of importance, but those that hit first.

If you don’t poke your nose at gadgets during your lunch break, on the road after a hard day, spending an evening with your family and on weekends, your memory will say “thank you” to you and get your work done.

A gift for memory - quality rest

Nerves "on edge" interfere with remembering new things and remembering the necessary information. Therefore, it is important to take time for personal rest. Aromatherapy, spa treatments, massage are good ways to calm your nerves. Meditation is indispensable for the effective functioning of the brain.

One should not think that this is the lot of the enlightened, and meditation is difficult to learn. The simplest form of meditation is to focus on the sensations in your body or your own breath. Breathe slowly and think "breath-breath-breath" as you do so. 1-2 minutes - and the nerves are calm, and the brain is ready for new great achievements.

In a word, choose the relaxation option you like and devote time to it.

Also, in the process of improving memory, proper nutrition is important. We are not talking about a special diet, it is enough not to eat junk food - fast food, fatty, smoked, sweets and rolls.

brain training

There are many exercises on the Internet to improve memory, supposedly five minutes a day - and brain function will recover and return to full. In fact, when returning the previous level of memory, it is important to understand two basic things:

• the work of the brain and body are connected;
• work to improve memorization and recall should go according to plan, the brain must be kept in good shape.

Based on the first point, it is clear that physical activity, whether it is jogging in the morning and the gym or jumping rope at home, helps to preserve and improve memory. Why? During exercise, you focus on your body and do not think about informational noise. Secondly, sport affects the metabolism and movement of blood in the body, in particular, to the brain.

By the way, our brain is powered by two substances - oxygen and glucose. Physical activity (preferably in the fresh air) helps the brain to be saturated with oxygen and supply, along with increased blood circulation, enough glucose.

Any physical activity has a beneficial effect on memory. The main thing here is regularity.

The development of fine motor skills (fingers and toes), acupuncture activates the work of nerve cells. They, like communication channels, help us in memory processes. Therefore, after forty, you can find yourself a new hobby: Lego constructor, modeling, calligraphy. So you stimulate the brain through the nerve endings.

So that the brain does not “relax” and the memory does not become like a sieve, it needs to be trained. At the same time, there are different approaches for short-term and long-term memory.

To preserve and improve short-term memory, participation in intellectual games, scanwords, board games for associations is suitable. All that requires extracting a specific fact from an array of memories.

A long-playing memory will be refreshed and restored by a business, for the continuation of which it is necessary to accumulate already studied knowledge. For example, a new foreign language, playing musical instruments, reading works of art. To continue reading the book, you have to remember what happened earlier in the story.

An important point in memory exercises is not to get hung up on the goal, but to make the lesson a habit. When you solve crossword puzzles for your own pleasure, the information you need will be found faster than if you start thinking "I'm doing this to make my memory sharper."

Change the environment more often - new impressions and emotions have a positive effect on brain activity.

Art therapy that trains memory

Another curious and effective method is special drawing.

It is known that left-handed people have a better developed left hemisphere (it is responsible for logic and analytical thinking), right-handed people have a better developed one (it is also responsible for creativity and our emotions). Of course, for a fulfilling life, all these factors will be useful to us.

Drawing with both hands will help develop the activity of the hemispheres. To begin with, with your "non-primary" hand, draw something simple - a cloud, a sun, a flower, perhaps even lines or letters. Then make it harder.

This is how we will develop the so-called “motor cortex”, which will “pull up” the parts of the brain with it.

Complicating the process, we can add another hand to the training, i.e. draw them at the same time.

Food for memory

An important point is nutrition. Foods that are rich in Omega-3 acids will help improve memory - these are fatty sea fish, linseed oil.

As a carbohydrate food, it is still better to choose slow carbohydrates that give energy gradually and without sugar surges that are harmful to both the brain and the body. These include cereals, whole-grain pasta and bread, most fruits (with the exception of the sweetest - figs, bananas, grapes, persimmons). Sweet fruits are also possible, but not abusing.

Good foods that contain tryptophan (this is, as it were, a precursor of serotonin, known as the hormone of happiness) are cottage cheese, cheese, and indeed dairy products, poultry meat. By the way, bananas also contribute to the production of serotonin. So it is ideal to combine a banana with kefir / cottage cheese / milk so that carbohydrates from a sweet fruit are not absorbed quickly, and the benefits of a banana for memory and body are fully received.

There are also special substances that are more likely not medicines in the full sense of the word, but they help optimize both metabolism and brain activity. Mainly:

• Eleutherococcus, which improves cerebral circulation;
• ginseng tincture, which is an adaptogen for all body systems;
• lemongrass seed tincture.

These herbs increase stress resistance, improve the functions of the nervous system and mental abilities of a person.

In a word, proper nutrition, regular intellectual activity and a healthy lifestyle will help prevent memory impairment.

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Memory impairment: causes and treatment

Memory is considered the most important function of the human brain, which affects cognitive processes, mental activity, and mental ability. This function is a complex process, which for certain reasons may be subject to change.

Moreover, disorders can occur at any age, they often occur in young people. Our article will talk about why there is a deterioration in memory and attention and how to deal with these changes.

Causes and features of disorders at different ages

These problems can manifest as short-term memory loss. They can significantly change the quality of life. There are many reasons for this, among which the leading place is given to:

1. Taking medications. There are medications that lead to a deterioration in memory and attention.
2. Excessive use of alcoholic beverages, drugs. These bad habits have a negative effect on the brain, worsening the speed of processes.
3. Insufficient amount of sleep, which leads to chronic fatigue, because of which there are obstacles to normal processing of information.
4. Frequent stressful situations that lower fixation of attention. With nervous overstrain, a person seems to get hung up on experiences, from which the ability to remember suffers.
5. Malnutrition. In order for the brain to function normally, it is necessary to consume fats and proteins, and the consumption of foods rich in B vitamins plays a special role.
6. Head injuries can lead to memory loss, not only long-term but also short-term. There are times when memory returns over time.
7. A stroke often leads to memory loss. Usually people who have had a stroke remember pictures of childhood, but they forget what was for lunch.

disorders in young people

There are cases that absent-mindedness is manifested in people. They often forget what day of the week it is, where they put the keys to the apartment. This forgetfulness is mainly formed by such reasons as leading an unhealthy lifestyle. Often, after a stormy evening, young people do not remember what happened yesterday.

The special aspects of brain damage that lead to forgetfulness are manifested due to all kinds of gadgets. Multitasking is necessary for brain health, and electronics do it. If there is no switching of attention to different types of activities, then short-term memory is disturbed.

Often inattention arises from the addiction to keep phones nearby during sleep. They emit harmful electromagnetic fields that destroy various brain functions. People have a psychological disorder that leads to an emotional imbalance, they become more distracted, forgetful.

Also, a sharp deterioration in memory occurs during dehydration, with low blood sugar. As a rule, when the causes of the problem are eliminated, brain functions are restored.

Important! If young people have difficulty remembering, then it makes sense to reconsider their lifestyle, perhaps this is due to lack of sleep, physical inactivity, and the presence of bad habits.

Having studied the methods of Elena Malysheva in improving cerebral circulation, coordination, memory recovery, as well as for the treatment of VSD, depression, insomnia, relieving constant headaches and spasms - we decided to bring it to your attention.

Disorders in the elderly

Elderly people often complain about forgetting. It often happens that they forgot the way home, what movie they watched the day before, for which they went into the room, as the usual objects are called. Usually these problems are associated with senile dementia. However, they are not always a sign of incurable diseases. Usually older people need more time to memorize, recall information.

This phenomenon is not a problem that arises as a result of the inevitable aging, since the brain has a unique ability to produce young cells at any age. If this ability is not used, then the brain cells will atrophy. The following reasons affect memory impairment in older people:

• deterioration in the state of the area of ​​​​the brain that is responsible for the process of remembering;
• a decrease in the amount of synthesized hormones that protect cells and stimulate the formation of new neuron connections;
• due to many diseases, there is a decrease in blood circulation, which negatively affects mental activity.

Important! In old age, it is necessary to timely distinguish the forgetfulness inherent in age from the onset of the development of serious diseases.

How to distinguish normal memory impairment in older people from the development of diseases?

Often in older people and their environment, the question arises of how to distinguish normal changes in the cognitive function of the brain from the onset of serious diseases. The main difference is that at the onset of the disease, periodic failures affect the daily life of a person. Persistent deterioration of the speech apparatus of memory is called senile dementia. A person practically loses the opportunity for abstraction and logic.

If forgetfulness and absent-mindedness do not interfere with leading a normal lifestyle, engaging in a familiar type of activity, then these are not terrible age-related changes. Beginning dementia is characterized by difficulty in performing ordinary tasks, such as washing dishes. Also, a signal in order to suspect a disease is a loss of orientation in a familiar environment, a change in behavior, and a distortion of spoken words.

When such symptoms appear, it is necessary to consult a neurologist as soon as possible, he, after certain diagnostic measures, will recommend a treatment that eliminates the problems that have formed.

Influence of anesthesia

Everyone knows the negative impact of anesthesia on the functioning of the brain, memory often suffers from this, the ability to learn decreases, and distracted attention is observed. Usually, over time, this problem disappears, but there are times when spontaneous recovery after the influence of anesthesia does not occur.

If after 3 months there is no improvement, then you need to contact a neurologist, who, after finding out the cause, will prescribe adequate therapy. Most often, he recommends taking nootropics, neuroprotectors, antioxidants, non-steroidal anti-inflammatory drugs. Also, to speed up the return of memory, it is recommended to solve crossword puzzles, charades, read more literature. If you do not consult a doctor in a timely manner, then you can only aggravate the situation and the therapy will not bring the expected result.

What to do with distraction?

Many people in the modern rhythm often suffer from forgetfulness. In the question of how to deal with forgetfulness, experts highlight the following effective recommendations:

1. Since absent-mindedness, forgetfulness is insufficient concentration, it is necessary to learn to focus on a specific action, while not being distracted by secondary objects.
2. Also, during work, you should take small pauses that will help you figure out which part is done, how much more needs to be done.
3. Visual reminders in the form of stickers and a work plan will help you not to miss important things.
4. Don't put off small things. They must be disposed of immediately. Since a bunch of small things will definitely interfere with the implementation of important work.
5. For better concentration, you should keep order on the table. Excessive clutter is distracting.
6. You should keep a notebook to record important things, while the work done should be crossed out.

Also, to combat absent-mindedness, you can use the technique: "Find 15 differences." To increase the concentration of attention, you need to engage in feasible sports, reduce the time spent in virtuality and devote more time to communicating with people. When these simple recommendations do not bring the expected result and the condition only worsens, then you need to see a doctor.

Exercises to Eliminate Violations

To prevent memory impairment, at the beginning of the problems that have formed, simple exercises are a good remedy. Below are some of them:

1. You can perform the usual actions in an unusual way. For example, brush your teeth with the other hand or go to the store in a different way.
2. After watching a movie, it is useful to restore the course of action.
3. Crossword puzzles are very useful.
4. It is useful to count in your mind from 1 to 100 in reverse.
5. You can try to write 5 words from the proposed syllables, for example: “Re”, “Mo”.
6. Memorization of poems has proven itself well.
7. It’s good to train the brain by drawing geometric shapes, first with the right hand, then with the left, and then with both.
8. Composing new words from the proposed word, for example: Hairdresser - wig, frame.
9. You can read any literature turned upside down.

In order for these exercises to be beneficial, they must be carried out daily. Neuropathologists say that if you devote 20 minutes to this every day, you can significantly improve the functioning of the brain.

Therapy

A drug solution to the problem is possible only after a thorough examination. Usually, memory impairment requires treatment with drugs after years, when the recommended exercises do not bring the expected result. Most often, for these purposes, the reception is recommended:

1. Bilobil, which is made from the extract of the Ginkgo Biloba plant. The medicine normalizes blood circulation, improves the functioning of the brain, helps to eliminate anxiety, improve sleep, mood.
2. Glycine, which is the safest remedy that gently affects brain processes.
3. Aminalon, which allows the absorption of glucose, which is nutrition for nerve cells.
4. Eleutherococcus extract, which tones the body, restores mental activity, reduces overexertion.

Cortexin

A special role for the treatment of memory disorders is played by the appointment of Cortexin, produced from the brain of cattle. It is produced as a powder, which, when dissolved, is injected. This drug is widely used for brain injuries, strokes. Allows you to treat Alzheimer's disease, senile dementia. It is also widely used to improve the cognitive function of the brain.

Cortexin establishes a balance between inhibition and excitation, protects brain cells from oxygen starvation, and prevents their aging. This natural remedy is prescribed in courses, if necessary, which can be repeated three times a year.

Adhering to certain rules, you can get rid of absent-mindedness. If with the help of simple exercises it is not possible to improve well-being, then it is recommended to consult a doctor. He will prescribe medications that will help eliminate memory problems.

• You have memory problems, increased forgetfulness.
• You notice that they began to perceive information worse, there were difficulties in learning.
• You are frightened by the inability to remember certain events or people.
• You are worried about headaches, tinnitus, lack of coordination.

Read better what Elena Malysheva says about this. Read better what Elena Malysheva says about this. Recently, I started having problems with memory and attentiveness, I constantly forgot everything and was extremely absent-minded and not collected. Trips to doctors, pills did not solve my problems. BUT thanks to a simple recipe, I became more collected, I began to remember even minor little things, headaches and spasms were gone, coordination and vision improved. The depression is gone. I feel healthy, full of strength and energy. Now my doctor is wondering how it is. Here is a link to the article. Here is a link to the article.

Memory getting worse? 19 possible reasons

1. Brain damage

It depends what we are looking for. If long-term memory, then the cortex is responsible for it. But in the hippocampus, located deep in the temporal regions, the mechanisms for transferring information from short-term to long-term memory “sit”. In general, there are a lot of memory centers in the brain, so any damage to this organ can lead to memory impairment. Therefore, the most common causative agents in this group are:

a) traumatic brain injury. Everything is simple here: wherever the blow falls, the probability of its negative impact on any of the memory centers is very high.

b) stroke ( cerebrovascular accident). Blood does not flow, the memory centers cease to function fully. What's more, a study by Dutch scientists at St Radboud Medical Center showed that memory can deteriorate even if it's part of the memory - usually the temporal lobe - has not been damaged.

c) oncology. A formed neoplasm (even a benign one) puts pressure on adjacent areas of the brain. In addition, cases of metastasis to other parts of the body are not uncommon.

d) infectious diseases ( encephalitis, meningitis). Inflammatory processes occurring in the brain adversely affect both individual memory centers and the entire brain as a whole.

2. Diseases of other organs

a) Diseases of the heart and the cardiovascular system in general (even if it is “just” an increase in blood pressure). The blood supply to the brain deteriorates, consequently, it ceases to perform its functions fully.

b) Diseases of the internal organs ( kidneys, liver, lungs, etc.) We will not dwell on all the organs, we will only talk about the kidneys. US scientists have found that kidney disease is the cause of cognitive decline, incl. deterioration in verbal memory.

The study was based on the measurement of glomerular filtration rate ( GFR - determines the cleansing capacity of the kidneys) and creatinine level ( end product of protein metabolism) in blood. After five years of observation, a pattern was noted: the memory of volunteers deteriorated in direct proportion to the increase in the level of creatinine in the blood and the decrease in the glomerular filtration rate, i.e. with the progression of renal disease.

c) Metabolic disorders. For good brain function, it is necessary that it receives all the necessary substances. As soon as the metabolism of the whole organism is disturbed, the brain begins to experience a shortage in them and redistribute its "resources", and the memory centers are far from the beginning of the "queue".

3. Adverse environmental factors

a) information overload. Each person has his own “limit”, and as soon as the brain receives more information than it can process, it “freezes”. Moreover, information may not be purposefully received, but “chaotically bombing”: the environment is now thoroughly permeated with information flows.

b) lack of vitamins. Of course, many vitamins are important for excellent brain function, but group B occupies the primacy. These vitamins:

support the work of the central nervous system;

protect brain cells from stress, overload and premature aging;

participate in oxygen metabolism;

reduce blood clotting;

participate in the synthesis of certain neurotransmitters that trigger nerve impulses between neurons.

And if all this ensures the functioning of the brain as a whole, then the latter is directly related to memory: there is no impulse, there is no brain function, there is no memory.

c) stressful situations. The Universities of Calgary and Exeter proved that stress ( but not easy, namely the ultimate) blocks the physiological processes associated with memory. Despite the fact that the study was conducted on Lymnaea stagnalis snails, the result is quite revealing: having endured a huge amount of irritating factors, the test subjects forgot absolutely everything that they had been taught earlier. In addition, if one stressful moment only lowers the quality of memory, then a “massive” stress attack creates a cumulative effect, and information generally ceases to linger in memory.

d) lack, inferiority of sleep. In a dream, the body, incl. the brain is restored: instead of the dead, new cells grow. Accordingly, the better and longer the sleep, the longer and more effective the recovery is. Otherwise, the brain does not have time to "rest", loses the ability to both remember and recall.

d) junk food. Many food products are stored and prepared in aluminum utensils. Food coloring also contains aluminum. As a result, by consuming products of the "aluminized" industry, a person provides his body with an excess of aluminum, which, by the way, is extremely slowly and difficult to remove. As a result, headaches appear, thinking becomes lethargic, and memory deteriorates.

“Stimulants” like energy and tonic drinks also contribute. Stimulation, of course, gives a short-term effect, but with regular use, the brain becomes “lazy”.

4. Chronic intoxication

a) smoking. It practically “decomposes” the brain, disrupts the ability to reason, learn, impairs memory. Moreover, not only active, but also passive smoking has a detrimental effect. Scientists from Northumbria University, who conducted a study on three groups of volunteers ( smokers who constantly breathe smoke, rarely come into contact with smoke), proved that normal memory characteristics were observed only in the healthiest group, while in smokers this indicator was reduced by 30%, and in passive smokers by 25%.

b) alcohol abuse or complete rejection of it. University College London experts have proven that drinking more than 36 g of pure alcohol per day leads to early memory deterioration, but drinking up to 20 g of alcohol per day does not provoke such changes. It is also curious that a complete rejection of alcohol is harmful to memory. Thus, the optimal "schedule" of drinking is 2-4 glasses of wine per week.

c) drug addiction. Even with a single dose, drugs can cause irreparable damage to the brain. For example, after a single use of "harmless" ecstasy - the most neurotoxic synthetic drug - the brain's serotonin system is damaged so much that it can never fully recover. Some drugs work even after you stop using them. In any case, these substances disrupt the very system of impulse transmission, interfere with the order of receiving, sending and processing information by nerve cells.

d) intoxication with heavy metals ( lead, mercury, thallium, copper, manganese).

Lead occupies a leading position among the causes of industrial poisoning, because there are a lot of places for its use: lead smelters, battery production, printing houses, the production of lead paints, leaded gasoline, ceramic products, crystal glass, etc. In addition, there is a threat of lead damage nearby. major highways.

Amalgam ( in dental fillings). A medium-sized filling contains micrograms of mercury, of which 10 micrograms are released daily. Plus, mercury is released faster if the amalgam is heated to the temperature of hot tea.

Vaccines. Merthiolate - an organic compound of mercury - is present in vaccines against influenza, hepatitis B, DTP and is more dangerous than its vapors.

In addition, potential sources of mercury in the home are thermometers, thermostats, mercury switches, and barometers.

e) drug abuse. Memory impairment is a side effect of many drugs. If these drugs are abused, a cumulative effect will be created, which is especially pronounced after taking tranquilizers and sedatives.

The list of such pharmaceutical groups also includes antipsychotics, anticholinergics, "heart" drops, barbiturates, anticholinergics, antidepressants, antihistamines.

10 tips to improve memory in old age

Old age is often accompanied by memory impairment. This is due to a general age-related decrease in brain activity, a decrease in the excitability of nerve cells, and disruption of connections between neurons. Unfortunately, aging is an irreversible process, but to keep the clarity of mind until the most advanced years, for the most part, is in our power. Let's talk about how to improve memory in old age.

General rules

Healthy environment. It's simple - good memory requires healthy functioning of the brain, and for this, in turn, it is necessary to maintain healthy environmental conditions for work and rest every day. Namely:

work NOT on the verge of physical or mental overstrain;

rest every day, every week, every year;

walk outdoors every day.

Regular physical activity. For good brain function, you need to have good blood circulation, for which it is important to exercise regularly and keep your body muscles in good shape. During exercise, blood circulation will improve, which means that the brain will receive more nutrients. It is also helpful to walk. Anaerobic exercises are also useful, they include running and strength training. Taking into account age, it is best to exercise under the supervision of a trainer, he will help to draw up a training program based on your state of health, age, experience and past illnesses.

Proper nutrition. For good brain function, you need to eat right. So scientists have found that omega-3 fatty acids (there are a lot of them in fish) should be present in the daily diet of an elderly person. Blueberry juice also has a positive effect on the brain. It is this berry that is most saturated with antioxidants. They have a beneficial effect on the body, and slow down the degradation process. Glucose intake is also important. Doctors often prescribe special high-glucose medications for older patients. This component is necessary for the normal functioning of memory, but with age it becomes more difficult to absorb it from food, so it is better to take pills. Nootropics also help improve blood circulation in the brain. But remember that only a doctor should prescribe any medications.

Tips for improving memory in old age

In addition to physical activity and special nutrition, what else can be done to improve memory in old age?

It is important to load memory. Learning a foreign language, solving logic problems, solving crossword puzzles - everything that makes the “brains work”, that is, remember, remember, think. Any activity where the head has to process a large amount of information will benefit your memory.

During work every hour you need to take small breaks. You can get up, walk around the room, do some physical exercises. So the brain will switch from one activity to another, and this will benefit its functioning.

It is worth trying to avoid stress and worries, as they lead to loss of nerve cells, due to which there is a decrease in attention and memory impairment. Chronic lack of sleep can also be attributed to stress for the body. For proper rest of the brain, it is very important to get enough sleep every day.

An organizer will help to help senile forgetfulness. Now in stores there is a large selection of notebooks of different sizes and colors. Everyone will find something to their liking. In it, you can fix all the important dates and plan things. It also allows you to "unload the head."

Reading books trains memory well, since not only visual memory, but also motor memory works while reading, logical, associative, abstract thinking develops. But to improve memory, it is important not just to read, it is necessary to do it correctly, with a retelling of what we read, since we train our memory most of all when we remember what we read! It is useful, while reading, to note the details of the characters of the main characters, their habits and the like. After reading the book, remember all the storylines. Such memory training will be beneficial.

The peculiarity of all brilliant people is attention to detail, they can immediately see a lot of small details when they meet a new person and remember them. Brilliant people are people with a well-functioning head, that's undeniable. Therefore, to improve memory in old age, you can adopt this technique of gifted minds and try to learn to be more attentive. To do this, you need to try to look at any object you have chosen very carefully, and noting the details of its appearance, then try to reproduce them in your memory. Get into this good habit.

There is a useful exercise to improve memory at any age - memorizing verses by heart. Choose any poet that interests you and start studying all his work by heart. And then remember at any time.

It has long been known that music lessons have a beneficial effect on brain function. In old age, you can sing, yourself or in a choir, or start learning to play a musical instrument, or all of these at the same time. During rehearsals, memorizing texts, notes, learning new things, the brain will receive a load, which will positively affect the state of memory.

Do not forget about psychology. Positive attitudes help to cope with any business. Older people are more prone to depression than anyone else, and it also leads to memory impairment. Such attitudes as: “I am too old to learn new things”, “After 30 years (40, 50, etc.) I am no longer good for anything”, and the like, not only lead to undermining self-esteem, but also indirectly lead to memory impairment. Therefore, it is important to properly adjust yourself. Believe that in old age life does not end, but only begins - the children have grown up, the work is over, there is a pension, you can live for your own pleasure!

At any age, it will be useful to master the techniques of mnemonics (mnemonics) - the science of simplifying memorization by forming associations, replacing memorized objects and facts with familiar concepts and ideas.

How to master the techniques of mnemonics, see the video broadcast of the magazine EXPERT Says "How to improve memory?"

Beauty and Health Health Houseplants

Memory deterioration threatens not only the elderly: now this problem is closely familiar to people of working age, and students, and even schoolchildren.

Of course, much more often memory problems bother working people: after all, they need to “keep in their heads” so much, and even diaries and calendars do not always help - you can also forget to fix the necessary information on time. Why is memory deteriorating, and how to deal with this problem?

There are different types of memory, but we are talking about neurological or nervous memory: thanks to it, we remember current events and other information. The central nervous system stores not only information that can be expressed in words, but also our emotions and impressions. However, we are usually worried that we cannot always remember phone numbers and dates, names and surnames, and we also forget to do what is necessary: ​​if memory is deteriorating all the time, you can even forget about a business meeting.

Reasons why memory deteriorates

First, you should learn about the reasons for which memory deteriorates.: memory impairment can be caused by any factors, including serious diseases. In these cases, the treatment methods are determined by a neurologist, psychiatrist or other specialist. If we are not talking about serious failures or amnesia, full or partial, but about an incomprehensible deterioration of memory that has not failed before, then it is quite possible to cope with this on our own.

For most people, the causes of memory impairment today are the same.

First of all, these are psycho-emotional disorders: stress, anxiety, and then depression - a person is almost always in a state of chronic fatigue, and cannot get out of it. After the age of 40, this is especially dangerous: the memory weakens quickly, it causes anxiety, and everything gets worse. Even if you can’t remember something, it’s better to stay calm: proper rest and positive emotions will help improve the situation. While relaxing, you can solve logic problems and puzzles, read interesting books, but watching endless TV shows and talk shows is unlikely to help get rid of psycho-emotional stress.

Constant haste and the habit of doing everything in a hurry lead to the fact that absent-mindedness and forgetfulness become the norm. When a person is in a hurry, he does not notice what exactly he is doing, and this again becomes a cause for stress: everyone knows the feverish state of “did I turn off the stove”, or “did I close the garage”, because most of the daily activities are performed by us “on automatic." This "machine" must be turned off: learn to do everything consciously, and do not divide things into small and important ones - watch yourself, your every action, and gradually your memory will begin to improve.

An active and healthy lifestyle is an excellent way to restore and preserve memory. Not everyone has time to do fitness or just go to the gym, but everyone can remember the daily routine or walks in the fresh air. Try to walk whenever possible, and forget about alcohol and cigarettes: they impair the ability to absorb information, remember words and images.

What to do when memory deteriorates

Many experts talk about metabolic disorders, lack of nicotinic and folic acid, as well as other B vitamins. This reason for memory deterioration is the most common, and it is related to nutrition. Most working people eat “as they should” - not according to the principle of usefulness, but according to a different principle - so that it is fast, satisfying and tasty.

We will not describe the harm from fast food now - a lot has been said about this, but we will remind you which foods should be present in the diet all the time. Fortunately, there are many such products, and it is possible to ensure normal functioning of brain cells without problems - of course, many bad habits will have to be abandoned. But health is more important, right?

For example, ordinary apples, if eaten regularly, will help get rid of iron deficiency and protect brain cells from free radical attacks: the substances contained in apples help the body produce more neurotransmitters needed to restore memory, and also prevent the accumulation of cholesterol in the blood. It is known that it is with an excess of cholesterol that deposits and plaques form in the vessels - the blood supply to the brain worsens, and memory weakens.

Polyunsaturated fatty acids are something without which the normal activity of brain cells is simply impossible. They are in fatty sea fish, and you don’t need to buy expensive fish - ordinary herring will do; in vegetable oils of the first extraction, fresh nuts and seeds, leafy vegetables, germinated wheat. Among leafy vegetables, spinach stands out for its usefulness - it is a pity that this plant is not very popular with us. Eating spinach improves brain function and increases the resistance of its vessels to damage.

Carbohydrates are also needed - not simple, which are rich in white bread and sweets, but complex, from which the brain will receive nutrients - these are cereals, legumes and grains, vegetables and unsweetened fruits, durum wheat pasta and baked potatoes. I would like to note such a product as Jerusalem artichoke - it is rich in antioxidants, carbohydrates and B vitamins. If you grow and cook it correctly, dishes from it will taste very good.

Hemp products are also interesting - for example, oil and hemp porridge. Now the value of this plant, which has undeservedly become a "talk of the town", is gradually being remembered: doctors of the past treated many diseases with cannabis, including epilepsy, migraines, multiple sclerosis, depression and sleep disorders. You can buy hemp oil at a pharmacy or health food store and add it to your meals just like any other oil.

Of the seasonings, rosemary and sage should be chosen: the first reduces brain fatigue and improves the ability to remember, and the second restores the balance of the necessary chemicals in the brain. Aroma oils obtained from these plants will also help.

Of the drinks, the easiest choice would be natural green and black tea in reasonable quantities, and ordinary non-carbonated water - mineral, spring, artesian - in general, clean. Indeed, in the tissues of the brain about 80% of water, and its dehydration leads to an inability to store and reproduce information.

Simple ways to train your memory

Experts noted that people who complain of poor memory almost always have impaired concentration. Any information or event is perceived as if in passing, and it is not easy to change this perception.

This is where constant training of memory and attention helps. For example, in the books of the American neuroscientist L. Katz, unusual methods are given that activate these processes: they “force” different parts of the brain to act and create new neural connections.

The simplest exercises: learn to walk around the apartment with your eyes closed, comb your hair and brush your teeth with your left hand (for left-handers - with your right hand), master the Braille reading system, start learning a new language, etc.

And always remember that from any problems and troubles in any situation, we are best protected by a healthy lifestyle and positive thinking.

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According to statistics, more than half of the Russian population experience forgetfulness after reaching a certain age threshold.

Undoubtedly, in some people this problem manifests itself earlier, in others later, but both are looking for the causes of the disease and ways to improve memory after 40 years.

Why does memory decline after 40 years

The main reason for the deterioration of memory in people after forty years of age is age-related changes in neurons and neural connections.

The most important factor that affects the process of destruction of brain cells is alcohol consumption.

It has been scientifically proven that with a hangover syndrome that occurs after drinking a large amount of alcohol, brain neurons die off much faster. Therefore, among lovers of strong drinks, by the age of forty, memory deteriorates significantly.

In addition to alcohol, there are other causes of memory impairment, in particular:

• smoking, drug and alcohol addiction;
• sleep disturbance;
• strokes;
• stress;
• craniocerebral injuries, brain damage received at any age (i.e., an injury received at a young age can affect the state of memory already in adulthood).

Walking outdoors to improve memory

People over the age of 40 can improve memory by walking in the fresh air. It can be as simple walks in the park or forest, as well as walking with a dog or jogging.

The benefit of walking is that the body is saturated with oxygen. This circumstance is very important for residents of megacities or those who lead a sedentary lifestyle.

With the lifestyle that every second inhabitant of a big city leads, it is impossible to include long walks in the daily schedule. And because of this, the human body is deficient in oxygen.

To avoid such a state, you need to spend at least three hours a day walking. After all, for the proper functioning of brain neurons, they need oxygen.

American scientists conducted a study in which two groups of people took part. One group did gymnastics in the gym, and the other walked for 45 minutes 3 times a week.

A year later, scientists examined people and came to the conclusion that in gymnasts, brain volume decreased by 1.5%, and walkers increased by 2% in areas that are responsible for memory and planning.

Performance increased when walking was combined with mental arithmetic, logical thinking (problem solving), reading, and memory training.

This experiment showed that prolonged exposure to fresh air helps rejuvenate neurons.

It's important to know! Walking in the fresh air helps not only improve memory after 40 years, but also get rid of other health problems. From such as fatigue, drowsiness, irritability.

Increased ventilation of the lungs. Improves the functioning of the digestive and cardiovascular systems.

How to improve memory (after 40): brain training

There are a lot of training for memory in the form of a game. And they are considered the most effective.

You can improve your memory after 40 with the help of exercises such as:

• Puzzles. Collecting puzzles is useful, as this process develops logical thinking, concentration and attention;
• Board games. Games such as chess and checkers develop logic and attention;
• Crosswords. This lesson is useful in that it makes you think about questions, recall long-forgotten terms, etc.;
• Drawing up a daily routine. This helps to structure the amount of work that needs to be done and not to forget something important. First, you can write it down on paper, and then only memorize and reproduce it in your head during the day.

When looking for an answer to the question of how to improve memory after 40 years, you should pay attention to kinesiology exercises.

Using the techniques of kinesiology, a person can improve health, optimize the most important mental processes: thinking, attention, memory, perception, imagination, hearing and speech. It also improves mental performance.

The easiest exercise is to use your non-dominant hand.

This means that if a person is right-handed, then he should try to write, draw, eat, brush his teeth, take objects, comb his hair, turn pages with his left hand. And vice versa for lefties.

In the process of training, the work of both hemispheres of the brain is synchronized and the efficiency of its activity as a whole increases significantly.

It can also be mirrored. To do this, you need to take a pencil or pen in both hands, it is better if they are of different colors, and draw the same figures, as if one figure is a reflection of the other.

Figures can be geometric, flat, three-dimensional, simple and complex. But you can also write numbers and even words.

There is also an exercise called “random words”. Its essence is that you need to write down the first words that come to mind and then connect them with a story. At first it will be difficult, but after a few trainings everything will turn out easily.

Kinesiology exercises include mandala drawing. You can draw it yourself and then color it, buy a book with mandalas to color in, or print a picture downloaded from the Internet.

Combination of active and passive rest to improve memory

Problems with remembering information can arise from overexertion. To eliminate this risk factor, you need to learn how to dose work and rest.

Interesting fact! Many well-known and prominent personalities, such as Marietta Shaginyan, A. I. Herzen, V. A. Obruchev and others, preferred to do mental work only in the first half of the day, and in the early morning hours.

But besides work, they could arrange their schedule so that they had time to do everything necessary and not get tired.

The main thing that needs to be observed when resting is the correct ratio of passive and active rest.

Passive rest is a walk in the park, going to a cafe or restaurant, relaxing on the beach. Such a rest will help to relax and recuperate, to think about problems and their solutions.

Active recreation is:

• travel to other countries;
• mountain climbs;
• diving;
• skydiving or bungee jumping;
• cycling and much more.

This type of recreation will help relieve emotional stress, distract from problems, learn something new.

But if the schedule does not allow you to often include trips to cafes and trips to other countries, then the best option would be to alternate different types of mental work.

And also, following the example of the philosopher Voltaire, to divide papers on different topics into different folders and boxes, that is, to structure.

Reading books to improve memory

Improving your memory after 40 is quite possible, and it's not as difficult as it seems. For this you need to read as much interesting literature as possible.

When reading, the reader follows the plot thought, developing events, the brain remembers information about the characters, feelings, fates of the characters.

But in order for reading to bring a greater effect, after reading a chapter or page, you need to reproduce in memory everything that was discussed in the read text. It improves memory, intelligence, and also develops vocabulary.

Among other things, reading helps relieve emotional stress, relax.

Art therapy for memory training

Art therapy helps to cope with memory disorders associated with stress, depression and overexertion.

Art therapy techniques also help to cope with psychosomatic diseases: phobias, fears, self-doubt, isolation, resentment, aggression towards loved ones.

There are several types of such therapy.

Picture

Helps to harmonize the internal state, express emotions. It is indicated for those people who cannot express feelings and emotions through speech, suffering from severe depression and acute psychosis.

When drawing, the right hemisphere is involved, which stores non-verbal memory - the memory of things you have ever seen.

Music therapy

Many people have musical compositions associated with some pleasant memories from life.

The principle is that when listening to melodies associated with moments of life, the brain independently reproduces these moments.

Music helps both improve memory after 40 years and relieve emotional stress.

Imagotherapy

This is a reproduction (retelling) of stories and playing situations from life.

This therapy trains memory by memorizing texts and dialogues, and also helps to gain life experience and behavior patterns in some situations.

Foods that improve memory

For the brain to function properly, it needs oxygen and vitamins C, K, E, group B, Omega-3, and microelements such as phosphorus, selenium, and iodine.

Nutrition also influences how to improve memory after 40 years and its work in general.

These substances contain the following products:

• Milk- a source of vitamin B12, which contributes to better assimilation of information. You need to drink 2 glasses a day;
• Garlic- accelerates blood circulation, as a result of which the brain receives more oxygen. With the use of two or three cloves of garlic every day, memory improves;
• sea ​​kale- a source of iodine, helps maintain a clear mind and in some cases increases IQ;
• nuts- a source of B vitamins, E, magnesium and fatty amino acids. Develop thinking and stimulate the brain;
• Honey is a source of glucose. The brain feeds only on carbohydrates, that is, glucose. Glucose is also found in dried fruits.

Medications to improve memory

There is a huge variety of drugs that improve memory. They are available with or without a prescription.

The main drugs are:

• Preparations from the extract of the leaves of "Ginkgo Biloba". They affect the vascular system of the brain, thin the blood, the drug has an antidepressant effect. Struggling with memory loss, anxiety, sleep disturbance;
• Glycine. Preparations containing glycine saturate the medulla with an amino acid. Can be taken to relieve severe mental stress, stress, as well as for sleep disorders;
• Preparations with Eleutherococcus extract- tones the body. It is recommended for use to restore mental, physical performance, in case of overwork. Raises blood pressure.

Be careful! Medicines should be taken only after consulting a specialist.

If you follow a diet, do exercises to increase brain activity, take walks, read books and take drugs, then memory improvement is possible at any age.

From this video you will learn how to improve memory after 40 years, what you need to do for this:

In this video, you will find 5 tips to improve your memory: