Ways to improve memory
Oblivion curve
This curve was discovered by German psychologist Hermann Ebbinghaus, which shows that we forget more than 70% of information after only one day, and we forget about 95% after one month. I mean, after one month of reading the book, you remember only 5% of it, and this percentage has to do with the strength of your memory, focus and understanding.
What is the solution?
The solution is the method of spaced repetition, which is to repeat the information and review it after receiving it at intervals, at a rate of 4 or 5 times, to keep that information in the long-term memory, and the review is as follows: the first 30 minutes after receiving the information, the second after a day, The third after two weeks, the fourth after two or three months.
Of course, you can adjust these periods a little according to your daily schedule, but the important thing is to repeat and not rely on your reading for the first time only. Therefore, perhaps it is better to stop reading new books now and start reviewing the books you previously read, you will discover new information that you did not notice from the first reading, and you will discover that you forgot about it a lot.
Remember that memory is like a muscle, and it can be strengthened with exercise and practice. Remembering is a skill that can be acquired, not a talent. There is no weak memory, but there is an untrained memory, and the capacity of human memory is unlimited.
Foods that strengthen memory and enhance brain function
Green leafy vegetables
Kale, spinach, kale and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta-carotene. Research suggests that these plant foods may help slow cognitive decline.
Fatty fish
Abundant sources of omega-3 fatty acids, healthy polyunsaturated fats that have been linked to lower blood levels of beta-amyloid — the protein that forms harmful clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week, but choose types that are lower in mercury, such as salmon, cod, and canned light tuna. If you're not a fan of fish, ask your doctor about taking omega-3 supplements, or choose ground-based omega-3 sources. Such as flaxseeds, avocado and walnuts.
Berries
Research has shown that flavonoids, which are natural plant pigments that give berries their bright colors, also help improve memory. In a study published in 2012, Harvard University researchers found that women who ate two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years.
Tea and coffee
The caffeine in your morning cup of coffee or tea may provide more than just a short-term focus boost. In a 2014 study published in the Journal of Nutrition, participants who consumed more caffeine performed better on mental function tests. According to other research, caffeine may also help solidify new memories. Investigators at Johns Hopkins University asked participants to study a series of images and then take a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images the next day.
Walnut
Nuts are excellent sources of protein and healthy fats, and one type in particular that may improve memory is walnuts. A 2015 study from the University of California linked higher nut consumption to improved cognitive test scores. Walnuts are rich in a type of omega-3 fatty acid called alpha-linolenic acid, which helps lower blood pressure and protects arteries. This is good for the heart and brain
