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قديم 11-04-2007, 03:03 PM   #1
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HOW TO IMPROVE YOUR MEMORY
Wouldn’t it be nice to just look at a page and never forget what was on there? What if you could never again forget a friend’s birthday? The bad news is, almost all scientific experts agree that photographic memory—the ability to recall facts, images, and events perfectly—simply doesn’t exist. The good news, however, is that everyone can take steps to improve their memory, and with time and practice most people can gain the ability to memorize seemingly impossible amounts of information. Whether you want to win the World Memory Championships, ace your history test, or simply remember where you put your keys, this article can get you started.
Steps :
1. Keep your brain active. The brain is not a muscle, but regularly “exercising" the brain actually does keep it growing and spurs the development of new nerve connections that can help improve memory. By developing new mental skills—especially complex ones such as learning a new ******************************** or learning to play a new musical instrument—and challenging your brain with puzzles and games you can keep your brain active and improve its physiological functioning.
2. Exercise daily. Regular aerobic exercise improves circulation and efficiency throughout the body, including in the brain, and can help ward off the memory loss that comes with aging. Exercise also makes you more alert and relaxed, and can thereby improve your memory uptake, allowing you to take better mental “pictures."
3. Reduce stress. Chronic stress, although it does not physically damage the brain, can make remembering much more difficult. Even temporary stresses can make it more difficult to effectively focus on concepts and observe things. Try to relax, regularly practice yoga or other stretching exercises, and see a doctor if you have severe chronic stress.
4. Eat well and eat right. There are a lot of herbal supplements on the market that claim to improve memory, but none have yet been shown to be effective in clinical tests. A healthy diet, however, contributes to a healthy brain, and foods containing antioxidants—broccoli, blueberries, spinach, and berries, for example—and Omega-3 fatty acids appear to promote healthy brain functioning. Feed your brain with such supplements as Vitamin E, Niacin and Vitamin B-6. Grazing, eating 5 or 6 small meals throughout the day instead of 3 large meals, also seems to improve mental functioning (including memory) by limiting dips in blood sugar, which may negatively affect the brain.
5. Take better pictures. Often we forget things not because our memory is bad, but rather because our observational skills need work. One common situation where this occurs (and which almost everyone can relate to) is meeting new people. Often we don’t really learn people’s names at first because we aren’t really concentrating on remembering them. You’ll find that if you make a conscious effort to remember such things, you’ll do much better. One way to train yourself to be more observant is to look at an unfamiliar photograph for a few seconds and then turn the photograph over and describe or write down as many details as you can about the photograph. Try closing your eyes and picturing the photo in your mind. Use a new photograph each time you try this exercise, and with regular practice you will find you’re able to remember more details with even shorter glimpses of the photos.
6. Give yourself time to form a memory. Memories are very fragile in the short-term, and distractions can make you quickly forget something as simple as a phone number. The key to avoid losing memories before you can even form them is to be able to focus on the thing to be remembered for a while without thinking about other things, so when you’re trying to remember something, avoid distractions and complicated tasks for a few minutes.
Tips :
• Most people’s brains are not very good at remembering abstract information, such as numbers. The key to being able to recall such things is to build associations and links that evoke the memory. This is why almost anybody with normal brain functioning can dramatically improve their ability to recall things using mnemonics. While building a memory palace, for example, actually requires that you "remember" more, by associating the thing to be remembered with other things (emotions, other memories, images, etc.) you build more mental "links" to the memory, thus making it easier to access.
• A large number of memory improvement products are available (a search on the internet will produce hundreds of such products). Most of these products actually teach you mnemonic strategies, and while some are no doubt bunk, some are legitimate.
• One easy method to help you remember people’s names is to look at the person when you are introduced and say the person’s name: "Nice to meet you, Bill."
• Try memorizing the order of a deck of playing cards. Although this may seem like a pointless task, it will allow you to discover memorization techniques that work best for you.
• Try a tray of objects (say, 10 objects). Study them for 30 seconds. Take the tray away and write down all the objects you can. Increase the number of items for more mind exercise. Or get someone else to find the objects on the tray; this makes them harder to remember and will test you more.
• Visualize whatever you have to do as part of something you see every day. For example, if you have to give your dog some medicine, visualize your dog in your fridge every time you walk past it or look inside. This will keep your dog fresh in your mind.
• Write in a diary or journal every day without fail. Even small issues should be written down -- this is a good way to make sure you don't miss anything.
• Leave yourself a telephone message reminding yourself of important "to do" tasks.
• Memorize your favorite song or poem until you can say it to yourself without any help. Try to do this often.

Warnings :
• If you notice a severe or sudden deterioration of memory, talk to your doctor immediately. Sometimes "senior moments" can be precursors to Alzheimer’s disease or dementia.
• While improving your ability to recall things can make a lot of tasks easier, it does not guarantee any sort of success in life.
• While some herbal supplements that claim to improve memory may in fact work, there is no conclusive evidence that any of these are effective. Most are harmless, however, and may be worth a try, but exercise caution: some supplements can have harmful effects, and not all contain what they say they contain.
المصدر: موبايلي نت


 

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قديم 14-04-2007, 01:16 AM   #2
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