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Are you a memory artist or are your cells slowly draining? Everyone knows problems with memory. Numbers are particularly difficult to memorize. There are a few simple tips for memory training and exercises to improve memory and to give memory a boost.
The older we get, the less we seem to be able to memorize ourselves. In addition, our ability to concentrate decreases. Sometimes we forget the name of an old friend, for example - sometimes it's PIN or telephone numbers. The fact is: Hardly anyone needs to memorize a telephone number today because it is stored in the smartphone. We even do the arithmetic conveniently with the calculator. It's not only faster - it's also easier.
If you hardly use your brain anymore, you will hardly be able to improve your memory, thinking processes and concentration. Some people already speak of “smartphone dementia” because we are increasingly handing over thinking and memorizing terms to smartphones. The brain can be compared to a muscle that literally atrophies as soon as we do not exercise our memory and work on our memory on a regular basis. But with memory training you can get the gray cells back in the mood. We'll show you how to do it now.
Improve memory retention: exercises
If we use our brain continuously, we can improve our memory and Increase concentration and save numbers and thoughts with the help of strategies such as donkey bridges and associations without using the smartphone. You can easily train your memory with the following exercises.
1. Improve memory with mental arithmetic
When was the last time you calculated something in your head? What we once learned in school is now more and more forgotten. In our digital world, mental arithmetic actually seems to be frowned upon. One touch of the calculator or smartphone is enough to know the correct result. Mental arithmetic is the oldest and most effective memory exercise ever to keep the brain fit and to strengthen the memory.
You can calculate in your head and thus get your memory going anywhere and anytime. You can add up the prices of your next purchase or multiply the pencils and pens that are on your desk: There are many ways to do mental arithmetic and to increase concentration. 7 x 9 is still relatively easy. But what about 31 x 24? The multiplication table alone causes problems for many people. Research has even confirmed that regular memory training not only increases memory - it can also protect against Alzheimer's.1
Many of these concentration exercises can also be found in recruitment tests, which are used in more and more professions to select personnel.
2. Improve memory retention with memorization
If you are looking for the right fitness program for your gray cells to improve memory, you should learn something by heart. For example, a new language that will help you to increase your concentration and train long and short-term memory.
Mastering a second language has many advantages - especially for memory. You not only train your brain and thereby increase your concentration and memory. If you memorize vocabulary, you can exchange ideas with locals on your next vacation. In addition, a new language always requires a lot of attention and still gives you enough freedom to apply your own learning strategies. This makes this tip the perfect brain jog for your nerve cells.
Learning vocabulary by heart every day and memorizing new words with the help of donkey bridges and other mnemonic techniques is not for everyone. However, you can increase your memory capacity by, for example, sticking notes on your furnishings and furniture in order to link what you have learned with pictures and thus increase memory. Later you can add index cards to the notes. This method is one of the best memory techniques to link what you have learned with associations and to be able to call it up even after a long period of time.
Memorizing a new language using mnemonics is still the best brain training. The best thing to do is to watch your favorite films and series from now on in your favorite language in order to train your memory as often as possible in everyday life!
3. Improve memory retention with memorizing numbers
Do you know the phone numbers of your family and friends straight away? Memorizing numbers and storing them in memory is not that easy. Since we usually save our phone numbers as a contact in the smartphone, our memory understandably has a lot of memory gaps. With this exercise you can easily train your memory skills:
Pick a ten-digit sequence of numbers from the Internet or the daily newspaper and memorize as many digits as possible in one and a half minutes. Then you cover the sequence of numbers before you write down the numbers you learned earlier. The more you do this exercise, the more numbers you will be able to remember and the better your memory will be.
4. Improve memory with the Loci method
Loci method - what is it actually? The Loci method is one of the most effective and at the same time oldest learning methods, which is primarily used by professional memory athletes. This is a memory training in which the things to be remembered are replaced by images and associations. With the help of associations, we can better remember numbers, names, things, words and texts. You can use this technique for your shopping list, for example, but it also works in every other area of your life.
First you write the things you want to learn on index cards. Then you choose an imaginary place in your memory where you "put" the things. This can be your office, for example, which is equipped with a desk, office chair, lamp or computer. In this case, each item in your facility represents an area in the supermarket. For example, the computer could stand for the fresh produce department. The frame would be a piece of butter, the label a cup of yoghurt and the camera a piece of cheese. In this way you can develop the ability to link groceries with the furnishings in your office, so that you can easily memorize the shopping list in the future and confidently do without a shopping list.
5. Improve memory retention with quiz tasks
You can also hold a quiz à la “City, Country, River” on your own. Just mentally go through the alphabet and list as many cities as possible with the respective first letter. This also works with countries and rivers. Incidentally, with this method you not only train your memory and your ability to remember, but also your geographical knowledge.
6. Improve memory with spelling and counting
Spelling backwards or counting sounds easy at first - but it's not at all. Going through the alphabet or the numbers 100 to 1 backwards takes more time. With a little practice, however, you can do this in no time. You can recite birthdays, the first and last names of your friends or phone numbers backwards to boost your memory.
7. Read upside down and improve memory
Reading stimulates the mind - everyone knows that. Reading upside down, on the other hand, is a real challenge! Therefore: Read one or the other article upside down and try to memorize the text to keep your gray matter busy. If you find that this is going to be easy, you can use poems from school or other short texts and gradually improve your attention, learning and memory skills.
8. Improve memory with a healthy sleep
If you want to improve your memory, you should always pay attention to your sleep. How much sleep you need depends primarily on age. Children usually sleep longer than adults. Regeneration in the form of restful sleep is very important so that you or your children can start their learning phases in school, university, work or further education with full performance. If we suffer from fatigue all day long because we have not slept enough, our performance suffers. Seven to eight hours is normal for an adult, although some people can get by with less sleep.
Not only does the body recuperate during sleep - our brain also needs a longer period of rest to process the information from the day.
However, if you want to do something good for your neurons and improve your memory and retentiveness, you should sleep particularly deeply. In the deep sleep phase, our brain stores the information and memories of the short-term memory (hippocampus) in the long-term memory (prefrontal cortex). As soon as these deep sleep phases are absent for a longer period of time, the memory performance also decreases. We are not only harder to remember certain things - we also suffer from headaches, difficulty concentrating and listlessness.
Optimal sleep is the basis for a clear mind and performance the next day. That's why you shouldn't leave anything to chance. DEEP SLEEP with melatonin is the ideal dietary supplement for a good night's sleep. In addition to the natural sleep hormone melatonin, the plant-based capsules contain a mix of lemon balm, hops and passion flowerthat we combine with zinc and magnesium.
9. Improve memory with food for the brain
Do you want to improve your memory performance? Then you should pay attention to your diet. Legal doping for the brain really does exist. A sufficient supply of bioavailable B vitamins (especially vitamin B12 as methylcobalamin) and high-quality omega-3 fatty acids should be ensured. High-fat fish, cheese, beef, whole grain products and nuts should therefore be on your menu more often.
SHARP MIND can be an optimal addition for you to support your mental performance with B5. The dietary supplement contains a coordinated Combination of micronutrients that provide the brain with important building blocks such as B5, which it needs to function in learning and thinking processes.
Summary
Increasing your memory is not that difficult. With the help of associations and certain memory techniques, you can quickly help your memory skills on the jumps. Many of the techniques and tips mentioned are also examined in so-called “cognitive training” in scientific studies in order to increase or maintain mental performance.
[1] https://academic.oup.com/brain/article/134/6/1623/369304