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The memory? A "genetic deal" that one has or does not have. How many times have you heard this sentence? Let's start with some good news: memory is not only linked to genes, on the contrary . It is a tool, a sort of muscle that can be trained and consequently improved. Obviously, as in all training sessions, the difference is given by the tools you use.
Here are the three main tools that you must always keep in mind to improve your memory:
> Memory techniques
> Power supply
> Integration
How to improve memory: the 3 most effective techniques
Like any self-respecting workout you have to start from the basics and learn the right techniques and above all know the instrument you have in your hands.
Memory is not made to remember single names, infinite passwords or where we left the car keys ... Memory is designed to work in a context and it is from here that the first memory technique starts.
Immerse yourself in nature
It was Professor Berman of the University of Michigan who demonstrated that contact with nature can greatly increase our memory .
Berman had asked some of his students to walk in the woods while at the other to walk through the streets of the city. Later he submitted the children to a mnemonic test and the results left no doubt. Those who had walked in the woods had achieved a 20% better result than the other students .
How to report these results in our daily lives? Since it is difficult with today's rhythms to be always immersed in nature, all you have to do is look at landscapes or raise your head from books to rest your eyes and mind looking at a beautiful view .
Repeat aloud
Among all the techniques to remember things is the most famous and perhaps the most discredited compared to its potential. When you read "repeat aloud" it is easy to imagine yourself as parrots repeating all the words they read a little earlier. Here is the first mistake . Repetition aloud is an effective technique but must be done in the right way.
Repeating all the text is not productive neither for memory nor for learning. Only the key concepts of the paragraph / chapter you are studying must be repeated aloud ; in this way you will make them emerge from the rest of the studied material, memorizing them better.
Remember to recall your body
Are you also part of those people who, in order to try to increase concentration and encourage learning, stand motionless on a chair and stand still until the concepts decide (finally) to enter the memory?
We have another good news for you: to improve the memory you have to move! This is what emerges from a study by Prof Straube that highlighted that people who involve the body during their study learn first and remember more later .
In particular, the researchers assigned the task of learning words in the study. The boys who while they were studying gesticulated were able to remember, weeks later, twice as many words than their more "fixed" companions.
Supply
"We are what we eat" as the German philosopher Feuerbach said. And what we eat also influences our memory, we add! Now the link between what we eat and what we are is increasingly evident and memory is certainly no exception.
Like every organ of our body, even our memory is fond of vitamins and minerals that we can find in fruits and vegetables (always remember to prefer the seasonal one). Even among these, however, there are "memory samples". Let's see what are the 5 foods to prefer to improve memory:
Nuts : their shape makes us already think of the brain and in fact walnuts are real mines of memory nutrients. They contain B vitamins, in particular B6 which is able to reduce homocysteine in the blood, a molecule that when accumulated leads to increased cholesterol and cognitive impairment.
Eggs : they are very rich in choline, a very important substance to improve memory and guarantee health over time. Choline is a co-enzyme that is able to protect the heart and blood vessels and especially the nervous system, including the brain. Research has also shown that choline is useful in cases of Alzheimer's and senile dementia.
Blue fish and Salmon : They are also rich in choline and contain Omega 3, which in addition to protecting the nervous system are a valid aid against high cholesterol.
Dark Chocolate : Chocolate lovers will be able to breathe a sigh of relief in reading this food in the top 5 of memory foods. Well, even science has shown that dark chocolate (we are talking about a real dark!) Is rich in flavonoids and substances that can stimulate attention and concentration!
Broccoli and Cauliflower : less loved than chocolate but just as important! Broccoli is rich in vitamin C, B12 (very important for pregnant women), vitamin K and choline, which we have now learned to know and appreciate.
Integration according to Mother Nature
Last entry but not least. When you ask yourself "how to improve memory" integration is as important as techniques and nutrition.
And also in this field we have the best plants and mushrooms made available to us by Mother Nature for millennia. Let's see immediately what they are:
> Bacopa Monnieri : among all is THE memory-friendly plant. It improves concentration, strengthens the memory and calms the mind. In a nutshell, that's all you need when you want a memory supplement. Still doubtful? Let science speak.
One of the first researches on the properties of Bacopa Monnieri was carried out in Thailand. Scientists made 518 people take bacopa plant extracts for only 12 weeks. At the end they subjected them to memory and learning tests. The results? All have improved both the ability to concentrate and the speed of learning new concepts.
In another study carried out by a group of researchers from the Nizam's Institute of Medical Sciences, it showed how extracts from bacopa monnieri are able to strengthen memory . The researchers took a sample of 60 students enrolled in the medical course. They divided them into two groups - quite randomly - the first group took 150 mg of bacopa monnieri extract twice a day for 6 weeks; the second group, instead, a placebo. The result? The first group of students, during a test of learning verification, showed a clear improvement in the cognitive performance related to memorization, the second did not.
> Schisandra : The fruits are used mainly in this plant, small red berries called the "five-flavor berries" because when we taste them we feel simultaneously harsh, sweet, salty, bitter and spicy.
Beyond its particular flavor there is another reason why schisandra is in the spotlight of researchers. Its high quantity of lignans, vitamin C and E is able to favor concentration, coordination and memory, without having the side effects (nervousness, agitation, insomnia) of other stimulating and tonic-nervine remedies.
> Reishi : it is a mushroom well known in traditional Chinese medicine and so important that it is called the "mushroom of immortality". Its properties are innumerable, counting at least 150, and among these one of the most important is its action on the nervous system: it improves resistance to stress, freeing us from tiredness and weakness.
> Rhodiola : Among all the plants it is perhaps the most famous. It also has a long history and has been used for centuries for its tonic and adaptogenic properties. Studies have shown that Rhodiola is able to improve learning, attention, memory, and at the same time act on the nervous system giving calm and tranquility, fundamental aspects to face positively every day.
> Centella : what does a plant do for circulation between plants and memory? Think about it, the brain is an organ and like all our organs it needs oxygen and nutrients to work at its best. The centella is used precisely for this, to improve the blood circulation that reaches the brain, guaranteeing greater oxygenation and the arrival of all useful substances.
Are you already worried about how much you will spend to take all these plants? Or are you thinking of which to give more importance? Here is the latest good news for you. You don't have to choose!
All the best plants for the memory you have just read can be found already united in a single supplement in the form of dry titrated extracts, the noblest form in which you can find the ingredients of a supplement, because it guarantees the high presence of active ingredients .
Memosan di Salugea is the supplement designed to improve and support the cognitive functions of all . From students, employees and professionals to the elderly.
In Memosan the best plants to improve memory have been carefully balanced to guarantee the optimal support of the intellectual abilities, mental lucidity, memory and promptness that are now more and more in demand in various work and personal environments.
Remember that the titrated dry extracts are the only ones that allow us to guarantee the certain presence of the active ingredient of the plant and consequently its real effectiveness. You will find the dried extracts titled with this abbreviation: "es tit". Be smart and start reading labels!
SOURCES:
Berman M. Jonides J. Kaplan S. 2008 The Cognitive Benefits of Interacting With Nature , 19 issue: 12, page (s): 1207-1212
Straube B1, Green A, Weis S, Chatterjee A, Kircher T. 2009 Memory effects of speech and gesture binding: cortical and hippocampal activation in relation to subsequent memory performance. 21 (4): 821-36. doi: 10.1162 / jocn.2009.21053.
J Ethnopharmacol. 2014; 151 (1): 528-35. doi: 10.1016 / j.jep.2013.11.008. Epub 2013 Nov 16. Meta-analysis of randomized controlled trials on cognitive effects of Bacopa monnieri extract. Kongkeaw C, Dilokthornsakul P, Thanarangsarit P, Limpeanchob N, Norman Scholfield C.
Evid Based Complement Alternat Med. 2016; 2016: 4103423. Epub 2016 Oct 10. Efficacy of Standardized Extract of Bacopa monnieri (Bacognize®) on Cognitive Functions of Medical Students: A Six-Week, Randomized Placebo-Controlled Trial.Kumar N, Abichandani LG, Thawani V, Gharpure KJ, Naidu MU, Venkat Ramana G.
