20 Ways to Quickly Improve Your Memory

Memory is the mental activity of recalling learned and/or experienced information.

There are 2 types of memory:

1. Short-term memory
2. Long-term memory

In short-term memory information is stored for a few seconds or a few minutes. Such memory is fragile and is able to hold an average of SEVEN items (phone numbers, credit card numbers, etc.),

In long term memory we store information needed for our lives / jobs / etc. Sometimes, accessing information stored in long-term memory requires a conscious effort to recall: personal memories related to our experiences (episodic memory), factual data not connected to time or place (semantic memory) and skills and performed routines (procedural memory).

The most important areas of the brain for retention and formation of memory are:

1. CEREBRAL CORTEX – the outer layer of the brain; stores mainly long-term memory;
2. HIPPOCAMPUS – transformes information into memory;
3. AMYGDALA – process emotions and imprints memories involving emotions;
4. NEURONS – form a network into our brains used for communication.

Our memory is influenced by numerous factors. One of this factors is the food we consume. The connection between food and memory is extremely complex. Researchers are still trying to figure out how memory is affected by what we eat.

Still, researchers indicate that the following nutrients stimulate and nurture brain functions:

• Vitamin B1: grains, sunflower seeds, beans, pork, etc.
• Vitamin B3: peanuts, mushrooms, chicken, tuna, beef, etc.
• Vitamin B6: Broccoli, spinach, bananas, etc.
• Vitamin B12: Animal products
• Vitamin C and E, beta carotene: these antioxidants fight free radicals (atoms formed when oxygen interacts with certain molecules; free radicals are highly reactive and can damage cells. Antioxidants neutralize them and also improve the flow of oxygen through the body and brain). These antioxidants can be found in berries, tomatoes, spinach, broccoli, nuts, citrus fruits, liver, etc.
• Folic acids: green leafy vegetables, sprouts, oranges, etc.
• Omega 3 fatty acids: these acids are concentrated in the brain and are associated with cognitive function. The best sources of these fatty acids are: fish like tuna, salmon, herring, mackerel, etc.; walnuts, etc.

Bear in mind that nutrients are best assimilated and most effective when they are extracted from food.

When speaking of improving our memory, the best 20 ways of doing so are the following:

1. Mindfulness exercises, good thinking habits
2. Meditate, develop your intuition
3. Motivate yourself
4. Play (puzzles, mind games, etc.)
5. Learn new things
6. Have a good night sleep
7. Exercise
8. Develop your creativity, think clear
9. Caffeine
10. Avoid sugar, alcohol, smoking and fats
11. Eat fish
12. Vitamin, fiber supplements
13. Eat less
14. Eat fruits and green vegetables
15. Eat food high in antioxidants
16. Eat a consistent and healthy breakfast
17. Folic acid
18. Vitamin C and E
19. Selenium
20. Creatine

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