How to improve memory with vitamins and exercises

How to improve memory with vitamins and exercises: detailed guidance

I. Understanding the mechanisms of memory and factors affecting it

Memory is a complex cognitive process that allows us to encode, store and extract information. It is a cornerstone of training, thinking and interaction with the outside world. Understanding the work of memory is necessary for its effective improvement.

• Types of memory:

  • Sensory memory: Short -term retention of information received through the senses (vision, hearing, smell, taste, touch). The fraction of a second lasts. Example: an instant image after a look at the bright light.
  • Short -term memory (working memory): Holds the information in an active state for a short period of time (seconds, minutes). Used to perform current tasks. Example: memorizing the phone number that needs to be dial. The capacity is limited (about 7 ± 2 elements). Working memory includes:
    • Phonological loop: Process and holds sound information.
    • Visual-spatial notebook: Processes and holds visual and spatial information.
    • Central Artist: It controls and coordinates the work of a phonological loop and a visual-spatial notebook, and also connects them with long-term memory.
  • Long -term memory: It stores information for a long time (days, months, years). Potentially unlimited capacity. Divided into:
    • Explicit (declarative) memory: Information that can be consciously recalled and expressed in words.
      • Episodic memory: Removing specific events and experiences. Example: Memories of birthday.
      • Semantic memory: Memorization of general knowledge, facts and concepts. Example: Knowledge of the capital of France.
    • Implicit (procedural) memory: Information that manifests itself through skills and habits, and not through a conscious memory. Example: cycling, swimming.

• Memory processes:

  • Coding: Convert information into a form suitable for storage in memory. The effectiveness of coding affects subsequent reproduction. Examples: repetition, associations, visualization.
  • Storage: Holding encoded information in memory. Storage is affected by factors such as attention, emotional significance and repeatability.
  • Extraction: Search and activation of saved information for use. Extraction can be spontaneous or focused.

• Factors affecting memory:

  • Age: With age, a decrease in cognitive functions is usually observed, including memory. However, this is not inevitable, and an active lifestyle, exercises and proper nutrition can slow down this process.
  • Stress and anxiety: A high level of stress and anxiety negatively affects memory and ability to learn. Stress can damage the hippocampus, the area of ​​the brain, which plays a key role in the formation of new memories.
  • Lack of sleep: During sleep, the brain processes and consolidates the information received during the day. The lack of sleep violates these processes and leads to a deterioration in memory and concentration.
  • Nutrition: The lack of certain vitamins and minerals can negatively affect the health of the brain and memory.
  • Diseases: Some diseases, such as Alzheimer’s disease, Parkinson’s disease, depression and stroke, can lead to significant memory disorders.
  • Life: A sedentary lifestyle, smoking, drinking alcohol and drugs negatively affect cognitive functions, including memory.
  • Medications: Some drugs can have side effects that affect memory and concentration.
  • Genetics: A genetic predisposition plays a role in cognitive abilities, including memory.

II. Vitamins and minerals to improve memory

A balanced diet, rich in vitamins and minerals, is necessary to maintain brain health and improve memory. Some vitamins and minerals play a particularly important role in cognitive functions:

• B vitamins B: Especially important for the health of the nervous system and brain function.

  • Vitamin B1 (TIAMIN): Participates in glucose metabolism, the main source of energy for the brain. Deficiency can lead to fatigue, irritability and memory worsening. Sources: whole grain products, legumes, meat, nuts.
  • Vitamin B3 (Niacin): It is necessary for energy metabolism and functioning of nerve cells. Deficiency can lead to cognitive disorders. Sources: meat, fish, poultry, mushrooms, peanuts.
  • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in the mood, motivation and cognitive functions. Deficiency can lead to depression, anxiety and memory worsening. Sources: meat, fish, poultry, bananas, potatoes, chickpeas.
  • Vitamin B9 (folic acid): It is necessary for the development and functioning of the brain, as well as for the synthesis of DNA and RNA. Deficiency can lead to cognitive disorders and depression. Particularly important for pregnant women. Sources: dark green leafy vegetables, legumes, avocados, asparagus.
  • Vitamin B12 (cobalamin): It is necessary for the health of nerve cells and the formation of myelin, the protective membrane of the nerve fibers. Deficiency can lead to irreversible damage to the nervous system, worsening memory, confusion of consciousness and depression. Sources: animal products (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans need to take vitamin B12 additives.

• Vitamin C (ascorbic acid): A powerful antioxidant that protects the brain from damage caused by free radicals. Participates in the synthesis of collagen necessary for the health of blood vessels of the brain. Improves cognitive functions and memory. Sources: citrus fruits, berries, pepper, broccoli, spinach.

• Vitamin D: Vitamin D receptors are present in the brain, which indicates its important role in cognitive functions. Vitamin D deficiency is associated with an increased risk of cognitive impairment and dementia. Sources: sunlight, fatty fish (salmon, sardines), egg yolk, enriched products. In most regions, it is recommended to take vitamin D additives, especially in the winter months.

• Vitamin E: Another powerful antioxidant that protects the brain from damage caused by free radicals. Improves cognitive functions and memory. Sources: vegetable oils (sunflower, olive), nuts, seeds, avocados, dark green leafy vegetables.

• Omega-3 fatty acids: Especially important for brain health. DGK (Docosaexaenoic acid) is the main structural component of the brain and retina of the eye. Improve cognitive functions, memory and mood. Sources: fatty fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts. Consider the possibility of taking fish oil or croil oil additives.

• Magnesium: It is necessary for the normal functioning of the nervous system and the brain. Participates in the transmission of nerve impulses and regulates the level of calcium in the cells of the brain. Improves memory, concentration and sleep. Sources: dark green leafy vegetables, nuts, seeds, legumes, whole grain products.

• Zinc: Participates in the functioning of neurotransmitters and protects the brain from damage caused by free radicals. Improves memory and cognitive functions. Sources: meat, seafood, nuts, seeds, legumes, whole grain products.

• Iron: It is necessary to transfer oxygen to the brain. Iron deficiency can lead to fatigue, weakness and deterioration of cognitive functions, including memory. Sources: meat, poultry, fish, legumes, dark green leafy vegetables.

• Potassium: Helps maintain the normal electrical activity of the brain. Potassium deficiency can lead to fatigue, muscle weakness and deterioration of cognitive functions. Sources: bananas, avocados, potatoes, spinach, legumes.

III. Exercises to improve memory and cognitive functions

Regular mental and physical exercises play an important role in maintaining brain health and improving memory.

• Mental exercises (brain training):

  • Reading: Reading books, magazines and newspapers stimulates the brain, expands the vocabulary and improves understanding. Choose a variety of genres and themes to challenge your brain.
  • Learning a new language: Learning a new language requires concentration, memory and solutions to problems. This is a great way to stimulate the brain and improve cognitive functions.
  • Solving crosswords and puzzles: Crosswords, Sudoku, puzzles and other mental games require logical thinking, memory and solutions to problems. They help maintain brain activity and improve cognitive functions.
  • Studying new skills: The study of a new skill, such as playing a musical instrument, drawing, programming or cooking, stimulates the brain and improves cognitive functions.
  • Meditation: Meditation helps reduce stress, improve concentration and memory. Regular meditation can improve the structure and function of the brain.
  • Games for brain training: There are many online games and mobile applications designed to train the brain and improve cognitive functions, such as memory, attention and speed of information processing. Examples: Lumosity, Cognifit, Elevate. It is important to choose games that are complex and require constant improvement.
  • Mnemics: Mnemics are methods of memorizing information based on associations, visualization and other cognitive techniques. Examples:
    • Lokus method (memory palace): Imagine a familiar place (for example, your house) and tie every element of the information that you want to remember with a specific place in this place. When reproducing information, mentally walk around this place and “collect” the related elements.
    • Acronyms method: Create an abbreviation from the first letters of the words that you want to remember. Example: Roygbiv (Red, Orange, Yellow, Green, Blue, Indigo, Violet) to remember the colors of the rainbow.
    • RIFAM method: Create a rhyme to remember the information. Example: “Thirty days has September, April, June and November.”
  • Diary maintenance: Regular maintenance of the diary helps to improve memory, introspection and emotional regulation.
  • Training others: Teaching other people what you know helps to consolidate information in memory and improve understanding.

• Exercise:

  • Aerobic exercises: Running, swimming, cycling and other aerobic exercises improve blood circulation in the brain, stimulate the growth of new nerve cells and improve cognitive functions. It is recommended to engage in aerobic exercises for at least 150 minutes a week.
  • Power exercises: Power exercises can also be useful for brain health. They improve blood circulation and can contribute to the growth of new nerve cells.
  • Tai-chi and yoga: Tai-chi and yoga combine physical exercises with meditation and breathing exercises. They help reduce stress, improve concentration and memory.
  • Natural walks: Entry walks reduce stress, improve mood and contribute to cognitive restoration.
  • Dancing: Dancing combines physical exercises, coordination and social interaction. They stimulate the brain and improve cognitive functions.

IV. Strategies to improve memory in everyday life

In addition to taking vitamins and performing exercises, there are other strategies that can be used to improve memory in everyday life:

• Get enough sleep: Sleep at least 7-8 hours a day. Sleep is necessary for consolidating memory and restoration of the brain. Try to go to bed and wake up at the same time every day to regulate your circus rhythm.
• Cope with stress: Use relaxation methods such as meditation, yoga or deep breathing to reduce stress. Chronic stress negatively affects memory.
• Avoid multitasking: Focus on one task at a time. Multivature reduces concentration and complicates the memorization of information.
• Organize your life: Use organizers, calendars and lists of affairs to streamline your life and facilitate the memorization of important information.
• Repeat the information: Regularly repeat the information you want to remember. Repetition helps to strengthen the connections between nerve cells and improves long -term memory.
• Use associations: Bind new information with the old to facilitate memorization. Create bright and unusual associations.
• Visualize the information: Convert information to visual images. Visualization helps to improve memorization and reproduction.
• Record the information: Write down important information to free your working memory and facilitate memorization.
• Pay attention: Focus on the information you want to remember. Attention is necessary for effective coding in memory.
• Create connections: Try to understand the meaning of the information that you want to remember, and associate it with other knowledge that you already have. This will help you better remember the information and understand it.
• Be active socially: Communicate with friends and family, participate in public events. Social activity stimulates the brain and improves cognitive functions.
• Limit alcohol and drug consumption: The use of alcohol and drugs negatively affects the brain and memory.
• Pass regular medical examinations: Regular medical examinations will help to identify and treat diseases that can affect memory.

V. Additives to improve memory

In addition to vitamins and minerals, there are other additives that can be useful for improving memory and cognitive functions. However, before taking any additives, it is recommended to consult a doctor.

• Ginkgo biloba: A plant supplement that improves blood circulation in the brain and can improve memory and cognitive functions, especially in older people.
• Montonnier Bacofe: Ayurvedic grass that improves memory, concentration and learning.
• L-Carnitin: An amino acid that helps transport fatty acids to mitochondria, where they are used for energy production. It can improve memory and cognitive functions, especially in the elderly.
• Caffeine: A stimulator that can improve concentration, memory and mood. However, abuse of caffeine can lead to anxiety, insomnia and other side effects.
• Creatine: Amino acid, which is involved in the energy metabolism in the brain. It can improve memory and cognitive functions, especially when performing mental tasks.
• Phosphateidixine: Phospholipid, which is a component of cell membranes of the brain. It can improve memory and cognitive functions, especially in the elderly.
• Acetyl-L-carnitine: The form of L-carnitine, which can penetrate into the brain. It can improve memory and cognitive functions, especially in the elderly.
• Citrullin Malat: The combination of the amino acid citrulline and apple acid. It can improve blood circulation and reduce fatigue, which can indirectly improve cognitive functions.
• GUPERZIN A: Extract from Chinese moss Huperzia Serrata. Acetylcholinersterase inhibitor, which means that it prevents the splitting of acetylcholine, neurotransmitter, important for learning and memory.

VI. Diet to improve memory

Certain products and diets can be especially useful for improving memory and cognitive functions.

• Mediterranean diet: It is rich in fruits, vegetables, whole grain products, legumes, nuts, seeds and olive oil. Limits the consumption of red meat, processed products and sugar. Associated with the improvement of cognitive functions and a reduction in the risk of dementia.
• Dieta Mind: Combines the elements of the Mediterranean diet and diet Dash (Dietary Approaches to Stop Hypertension). Especially focused on products that are healthy brain. Emphasizes the consumption of green leafy vegetables, berries, nuts, olive oil, whole grain products, fish and poultry.
• Products rich in antioxidants: Fruits, vegetables, berries and other products rich in antioxidants protect the brain from damage caused by free radicals.
• Products rich in omega-3 fatty acids: Fat fish, linen seed, chia seeds and walnuts.
• Products rich in holin: Eggs, liver, soy, broccoli and cauliflower. Kholin is the predecessor of acetylcholine, neurotransmitter, important for learning and memory.
• Green tea: Contains antioxidants and L-dean, an amino acid that can improve concentration and mood.
• Dark chocolate: Contains antioxidants and flavonoids that can improve blood circulation in the brain and cognitive functions. Choose dark chocolate with a high cocoa content (at least 70%).
• Turmeric: Contains curcumin, compound with anti -inflammatory and antioxidant properties. It can improve memory and cognitive functions, as well as reduce the risk of dementia.

VII. When to see a doctor

If you experience significant or sudden problems with memory, you must consult a doctor. The doctor can conduct an examination and diagnose the main cause of the problem. Some conditions that can cause memory problems include:

• Alzheimer’s disease: A progressive disease that leads to a deterioration in memory, thinking and behavior.
• Dementia: The general term for diseases that lead to a deterioration in cognitive functions.
• Stroke: Brain damage caused by interruption of blood supply.
• Head injury: Brain damage caused by impact on the head.
• Depression: Mind of mood, which can lead to a deterioration in memory and concentration.
• Lack of vitamins: The deficiency of vitamins B12, B1 and other important vitamins can lead to memory problems.
• Problems with the thyroid gland: Insufficient or excessive thyroid activity can affect cognitive functions.
• Infections: Some infections, such as encephalitis and meningitis, can damage the brain and lead to memory problems.
• Medicines: Some drugs can cause side effects that affect memory.

VIII. Memory research: the latest achievements and prospects

Memory studies continue to develop, offering new prospects and potential methods of treating age -related cognitive disorders and neurodegenerative diseases.

• Neuroplasticity: The ability of the brain to change its structure and function in response to experience. Studies show that the brain can recover and adapt even after damage. Exercises for brain training, physical activity and a healthy lifestyle can stimulate neuroplasticity and improve cognitive functions.
• Glial cells: It was previously believed that glial cells perform only the supporting function in the brain. However, recent studies show that they play an important role in cognitive processes, including memory. Glial cells are involved in synaptic transmission, the formation of new synapses and the removal of waste from the brain.
• Sinaptic plasticity: The ability of synapses (compounds between nerve cells) to change its strength in response to activity. Sinaptic plasticity is the basis of learning and memory. Research is aimed at developing methods for stimulating synaptic plasticity to improve cognitive functions.
• Optigenetics: A method using light to control the activity of nerve cells. Optigenetics allows researchers to study the role of various areas of the brain in the formation and reproduction of memories. In the future, this method can be used to restore memory in people with cognitive impairment.
• Deep brain stimulation (DBS): A surgical procedure in which electrodes are implanted into the brain to stimulate certain areas. DBS is used to treat Parkinson’s disease and other neurological disorders. Studies show that DBS can improve memory in some patients.
• Artificial intelligence (AI): AI is used to develop new methods of diagnosis and treatment of cognitive impairment. AI can analyze large volumes of data to identify patterns and predict the risk of dementia. In addition, AI is used to create personalized brain training programs.
• Vaccines against Alzheimer’s disease: Research is aimed at developing vaccines that can prevent or slow down the progression of Alzheimer’s disease. Several vaccines are at the clinical testing stage.
• Medications that improve cognitive functions: New drugs are being developed that can improve memory, concentration and other cognitive functions. Some drugs are aimed at reducing the level of amyloid plaques and tau-white in the brain that are associated with Alzheimer’s disease.
• Intestinal microbia: Studies show that intestinal microbia can affect brain health and cognitive functions. Some bacteria in the intestines produce substances that can improve memory and mood. Maintaining a healthy intestinal microbioma with probiotics and prebiotics can be useful for brain health.

IX. Practical advice on maintaining memory for many years

Maintaining brain health and good memory is a continuous process that requires constant attention and effort. Here are a few practical tips that will help you keep a clear mind for many years:

• Do not stop studying: Continue to study new things throughout your life. Teaching new skills, languages ​​or areas of knowledge stimulates the brain and improves cognitive functions.
• Stay active: Physical activity is important for brain health. Regular exercises improve blood circulation in the brain and stimulate the growth of new nerve cells.
• Ask correctly: Balanced diet, rich in fruits, vegetables, whole grain products and healthy fats, is necessary for the health of the brain. Avoid processed products, sugar and trans fats.
• Farm up: Sleep at least 7-8 hours a day. Sleep is necessary for consolidating memory and restoration of the brain.
• Manage stress: Chronic stress negatively affects the brain and memory. Use relaxation methods such as meditation, yoga or deep breathing to reduce stress.
• Be socially active: Communicate with friends and family, participate in public events. Social activity stimulates the brain and improves cognitive functions.
• Check your health regularly: Regular medical examinations will help to identify and treat diseases that can affect memory.
• Quit smoking: Smoking negatively affects blood circulation in the brain and increases the risk of cognitive impairment.
• Limit alcohol consumption: Alcohol abuse can damage the brain and lead to memory problems.
• Support the optimistic attitude: Positive thinking and optimistic mood contribute to the health of the brain and improve cognitive functions.
• Use technologies reasonably: Technologies can be useful for maintaining memory, but it is important to use them reasonably. Do not rely solely on technology to memorize information. Use them as an addition to other strategies.
• Help others: Volunteer activities and help to other people can improve mood, reduce stress and stimulate the brain.
• Do not be afraid to seek help: If you experience significant problems with memory, do not be afraid to seek help from a doctor or specialist in cognitive disorders.

Following these tips, you can maintain brain health and good memory for many years. Remember that improving memory is a process that requires time and effort. Be patient and persistent, and you will certainly succeed.