A good memory is one of the most sought-after human qualities in the information age. Electronic media have not reached perfection, they are not able to independently think and understand what information is needed at a particular moment: man controls all of them. And eidetic memory becomes for the owners a source of not only information, but also quite material wealth.
Every person at least once in his life thought it would be good to have a more powerful memory. Many probably tried to train her. At the moment, many techniques have been developed to improve memory, dozens of trainings can be found on the Internet. The question is, have many of these trainings helped? Judging by the incessant lamentations of all the people of the world that they have a weak memory – to the few.
Memory training: physiology or psychology?
The problem is that people who complain about memory and want to improve it do not always understand what they are going to improve. Memory – a multifaceted phenomenon, extensive, includes many different processes. Each process can be influenced separately, but it is impossible to influence everything at once. If a person wants to build a house, he will turn to different specialists at different stages: at the stage of laying the foundation, to geologists, and at the stage of conducting wiring, to electricians. Likewise with memory: 1 it is impossible to perform one action that will improve on everything at once. Moreover, the human brain is much more complicated than the most extravagant house.
The mistake of many people lies in the fact that they are trying to train memory, referring to psychological methods, and completely ignore the physiology. It is necessary to pay tribute to psychology: without minimal knowledge about the structure of one’s own psyche, one cannot improve one’s memory. It is necessary to track the mechanisms of memorization that distinguish it, analyze how and under what conditions memory works best. Naturally, one person works best indoors indoors with a minimalist environment and without music, while the other needs a sound background and a lot of visual stimuli, and these people can do the same work in the same time frame and equally well. This is the case not only with efficiency, but also with other neuroprocesses, including memory: someone remembers better in some circumstances, someone in others, and for successful psychological training of memory it is necessary to determine these circumstances and choose the appropriate method .
But no psychological methodology will work, no matter how it suits the type of thinking of a particular person, if there are no suitable physiological conditions.
Physiology: what is needed for a good memory?
To understand the conditions necessary for the smooth and high-quality operation of all memory mechanisms, you need to consider how they work.
Any memory, any information in our memory is not stored in any particular point of the nerve and not in a single neuron. It is recorded in the neural network, which is a complex of neurons connected by synaptic connections. The connection is unstable, it can constantly fluctuate, pamyat_na_1370438629 changes, weakens or grows stronger – depending on how often a person accesses this memory area and what exactly its circulation consists of. What does it mean?
In a normal situation, when a person remembers something involuntarily, that is, because of a strong impression, it happens like this. Something that is seen, heard or otherwise impressed upon a person at the moment of receiving an impression is very annoying to one of the neurons. The expression “like a bare nerve” went exactly from here: the neuron is literally “imbued” with this impression. Due to excessive irritation, an excessive potential accumulates in it, which leads to the release of a special substance – a mediator and to the creation of a synaptic connection with other nearby neurons.
The more irritation, the greater the accumulated potential, the stronger the release and the stronger the synaptic connection. If the impression is excessively strong, such a connection may not disappear until the end of life, and in some cases, to destroy it, resort to the help of psychotherapists. But the latter is rare. Basically, even initially, a strong connection weakens with time, because a person doesn’t address her often enough. In fact, not for several years a day, for many years, a person remembers beautiful views from vacation or an accident that he saw by chance, even if they were very impressed. As a rule, after a month or two, the connection becomes weaker and in the end remains in the form of very thin “strings”, which in many years can finally break. So that the “strings” do not break, it is necessary from time to time to “strengthen” them, turning to the necessary memories. But still, one “thread” will be slightly weaker than the other, and as a result only the strongest of them will remain – for example, the very moment of a beautiful sunset, and the color of the sea, the air temperature, own clothes playing music.
But it is with a strong impression. And what if there is no impression, but remember something needs? For example, a couple of formulas or three dozen words in German. Neurons are not impressed with this information at all, and they do not want to discard mediators to create a strong synaptic connection. Then two options.
The first is to take advantage of the phenomenon of summation or simply to memorize. A constant, regular, albeit weak effect on a neuron leads to the accumulation of calcium ions in the presynaptic termination of calcium ions, and when their excess occurs, the mediator is released. If the effects continue, calcium ions will continue to accumulate, and in the end, due to several weak emissions, a fairly stable synaptic connection will be created with the “writing” of formulas or the right words. True, it will also need to be maintained, periodically referring to it, otherwise it will disappear, and the whole procedure will have to be repeated anew.
The second option is to create a strong impression artificially. For example, talk about something important with the help of these three dozen German words with an important person. And if someone offensively curses in German the student of this language, the latter will certainly remember the German curses.
It is important that whatever the memory mechanisms of a particular individual and which memory option he would choose to learn a language or something else, appropriate chemicals are needed to implement any memory processes. For the work of any body need certain substances, and that is why a person can not live without food. The brain also requires some of these substances for different processes. For memory, calcium, magnesium, potassium, glutamic acid, a number of other proteins, and some fats are primarily needed.
As mentioned above, to successfully complete a one-time summation process, that is, for one weak release of a neurotransmitter and creating an unstable, thin “strings” synaptic connection, a significant amount of calcium ions are needed, which should accumulate in the presynaptic ending – next to the synaptic cleft there is a release of a mediator. The more calcium ions accumulate, the more powerful the action potential, the stronger the release will be and the stronger the resulting bond.
But in the presynaptic ending, the so-called ionic pumps work, which accumulate ions are pumped out. The conclusion is simple: for calcium ions to accumulate a sufficient number of times after time, it is necessary that their rate of accumulation regularly exceeds the rate of pumping. To do this, they must be quickly developed and fall into the right place. Accordingly, for this to occur, the calcium itself in the body should be sufficient.
And naturally, if a person has calcium deficiency, even if it is insignificant and does not disrupt the work of other organs, it will be more difficult for him to scratch something than a person who has no such deficiency.
Glutamic acid is actually the most important chemical in the process of memorization. It is responsible for almost all types of memory and memorization: for short-term memory, for recording information in long-term memory, for associative memory, for summation and imprinting (the so-called “selective memory”, that is, the ability to memorize only information that is important for a particular individual).
In the course of the activity of neurons, at some point the synaptic gap opens and glutamate enters it. It is he who activates the transfer of calcium, magnesium and potassium between cells, it promotes the synthesis of proteins, which are also necessary for the formation of Glutaminovaya-kislotaneuronal networks, and it also contributes to the accumulation of calcium ions. Glutamic acid is responsible for other, more complex processes associated with memory.
The lack of glutamic acid in the body of an ordinary person almost never happens. This is one of the essential amino acids, which are called replaceable precisely because the human body is able to produce them independently. However, for the production of a sufficient amount of replaceable amino acids, you also need a certain amount of “building material” for them – the most common protein.
Therefore, they recommend eating protein “for the brain”: glutamic acid, like some other amino acids, is actively involved not only in the processes of memorizing information, but also in other neurophysiological processes associated with thinking.
Magnesium is primarily needed to enter the synaptic cleft of glutamic acid, which, in turn, activates the so-called NMDA receptors, which are responsible for long-term memory and associative memory (also for many other things, but in this case the two process). It is the magnesium ion that triggers the entire process, which ultimately ends with the formation of a synaptic connection between neurons.
For a successful process of memorizing information, it is not required that there is too much magnesium: a minimum is spent on its memory. But the fact is that magnesium, like glutamic acid, participates in very many neuroprocesses, therefore, with its deficiency, they all suffer at once – and the ability to concentrate, and attentiveness, and intellectual performance, and memory. Therefore, magnesium, despite the required minor doses, is considered one of the main chemical elements for memory.
Potassium is also simply involved in the intercellular metabolism when glutamic acid is supplied through the synaptic cleft. Its deficiency leads to the same as the lack of magnesium. It does not play a direct role in the formation of synaptic connections, but its indirect role is important enough to be considered an indispensable element for memory.
Proteins and fats
There are several theories of memory organization. According to one, proteins play a decisive role in the processes of memorization, according to others – other substances, among which fats are most often mentioned.
One of the most common is Hiden’s theory of the protein nature of memory. According to the scientist, the information that is stored in long-term memory is recorded in the structure of the 22-polynucleotide chain of the molecule. According to this theory, all the impulses that excite neurons have a different structure. Depending on it, different pulses contribute to various nucleotide movements in RNA molecules. Thus, the molecule itself is eventually rebuilt.
All theoretically possible permutations and combinations of nucleotides provide the potential ability to “write” information volumes in an RNA molecule that are much larger than the memory of an ordinary person. But since it is known that the average person uses a very small amount of memory, the hypothesis looks very likely – and therefore it is so common.
Memorized information, according to Hiden, is reflected in protein synthesis. The faster the synthesis processes take place and the more these processes affect RNA molecules, the more the amount of information recorded in the long-term memory turns out to be. Thus, the most important in the process of memorization are the amino acids from which protein is synthesized, as well as excipients – calcium, sodium and potassium.
Another common theory belongs to Galambus and Roitbak. This is the so-called theory of glial cells or “myelin theory.” There are much more glial cells in the human brain than nerve ones, which also implies — if the theory is correct — the ability to memorize vast amounts of information.
According to the theory of Galambus and Roitbak, the process of memorization is similar to the process of creating a conditioned reflex: after repeated repetitions, a definite link is formed, which later automatically triggers and emerges in the mind as soon as a person thinks of something that is capable of exciting the corresponding memory. At the stage of formation of the reflex – or memories – in the glial cells the synthesis of myelin increases, which facilitates the transmission of nerve impulses and contributes to the speed and efficiency of the formation of synaptic communication. Thus, long-term memory can be a reflection of the changes that occur in the neuro-glial complex of central nervous formations.
Myelin is a substance that forms cell walls in the central nervous system. It consists of 75% of fat, 25% of proteins. Accordingly, for its accelerated synthesis, amino acids (both essential and essential) and lipids (mainly phospholipids and glycolipids) are required.
This theory is confirmed by the fact that when the myelin sheath is destroyed, a person develops various types of sclerosis. Also, its destruction leads to a lack of coordination and balance.
There are many other theories about how human memory works. However, whatever is the most relevant to reality, it can be almost asserted that all these substances play an important role in the physiology of memory.
Distribution of chemicals in the body
A person needs a certain amount of specific substances per day. If he receives this norm, which is referred to in dietetics as a daily dose, everything is fine: all systems, if they are healthy by themselves, work as they should, a person is physically and mentally efficient, and does not experience any difficulties in performing standard operations. When some substance is missing, the body distributes the available in such a way that all vital organs get it, but those that lack calcium in death and serious illnesses will not receive calcium. The brain works in the same way: the substance is spent on more important processes, on less important ones, if there are too few substances, it is not.
If we consider memory, the brain considers the processes of involuntary memorization to be more important, since the organism considers the strong impression at the instinctive level to be more dangerous and / or necessary for survival. The brain, on the contrary, considers the information that is consistently received, which does not awaken any instincts, to be less important, therefore, if there is a deficit of the same calcium, it will not be spent on “logical memory”, as it is called, or in insignificant amounts. As a result, even with relatively good memory in general (for example, when a person remembers events well, bright, emotional things), constant cramming will still not bring any results.
And when the result is absent, people begin to blame the methodology, sometimes chosen even by a psychologist. In fact, the fault is not at all the technique, which, most likely, is chosen correctly, and the lack of the necessary substances. And you need to go not to another psychologist for another method, but to a good laboratory – to check which substance in the body is not enough, and then to a nutritionist – to make up a diet, which will contain all the required substances.
Amaranth as a memory stimulator
Appealing to a private laboratory, to a good psychologist and a good nutritionist, of course, will give a positive result for sure. Unfortunately, in Ukraine, as in other CIS countries and in some others, few people will seriously spend a lot of money on such specialists in order to improve memory. Having seen the approximate final score, a person would rather think that, they say, I remember everything quite well. Moreover, 83_main_new.1479638584 students and other students for whom memory is very important will not be able to afford such expenses.
What do people do when they cannot hire a specialist to solve a particular problem? That’s right, trying to solve the problem on their own. Regarding the problem of memory, this can also be done if you approach it carefully. First, you need to track the psychological aspect, choose a technique by which you will need to work with memory. This is a completely different topic, which we will not discuss now: there are tips on the Internet on the selection of psychological methods for training memory. The second step is the creation of suitable physiological conditions, or rather, a revision of the life mode and a change in diet.
Memory products: what really helps
On different sites, “lists of memory-enhancing products” periodically appear. Products in them can be seen very different. Interestingly, medical resources focus on protein foods, foods with a lot of unsaturated fats, as well as food rich in macronutrients. The sites of general subjects also emphasize the need to consume large amounts of vitamins, which is not fully justified. Vitamins are vital for the functioning of the immune system, which indirectly affects the brain, as well as some other processes, including in the central nervous system, but they are not directly related to memory. Therefore, if someone advises to eat blueberries every day for half a kilo in order to memorize better, then you should double-check this information. Such a diet, of course, will certainly reduce the number of colds, but improving memory is questionable.
To achieve the goal, products with a high content of protein, sufficient amount of fats – phospholipids and / or glycolipids, as well as food rich in such macroelements as calcium, magnesium and potassium will be required. Still sodium will not prevent.
In this case, it makes sense to pay attention to amaranth as one of the main components of the diet. zerno-amaranta More precisely, on the grain of amaranth and on amaranth oil, because they contain all of the above. Amaranth leaves will not help much, as they are rich in vitamins and in part – micro and macro elements. Alas, macronutrients in amaranth leaves and flowers are not enough to significantly affect memory.
However, if you got a full-fledged plant – with grain, leaves and flowers, you should not neglect the last two. They may well be an auxiliary element in the “memory ration”, since they will not damage either memory or other neuroprocesses, or the organism as a whole, and even help a little.
Amaranth grain for memory
The grain of amaranth is another matter entirely. First, it is one of the leaders in protein content among plant crops. Of course, there is more protein in fish or meat, but then the question arises about the balance of the diet.
Both fish and meat should preferably be consumed by anyone, but in moderation, as this is quite heavy food. For some people with chronic disorders of the gastrointestinal tract, animal protein can be eaten occasionally in small portions, and this is not enough for other organs, including the brain. Vegetable protein is digested and absorbed much easier than animal, and it can be used by people with weak digestive tract. But even a healthy person, from the point of view of nutrition, must Amarant_semena hold the balance of animal and vegetable proteins in order not to overload the body first.
Include amaranth grain in the diet “for memory” is also advisable because it contains all the essential and all essential amino acids, including glutamic acid. The body can synthesize it on its own, but it is much simpler and better when it comes from food. With the essential amino acids such a number will not work: if they are not in protein food, then the synthesis of proteins in the body also becomes impossible. Of course, it is impossible to make a diet where there would be no essential amino acids completely, but their deficiency is observed quite often.
The third reason to include amaranth grain in the diet for obtaining protein is the stability of amino acids in amaranth. For example, there are no longer any essential amino acids with boiled or fried egg white – only replaceable ones. And in boiled amaranth grain, they remain, although not in such quantity as in raw or steamed.
By the way, this is the conclusion: if you have already included amaranth grain in your menu with the practical goal of improving memory or the brain as a whole, then it is better to cook it for a couple – so you’ll rather reach the goal.
Finally, the grain of amaranth contains calcium, magnesium, and potassium, and sodium, and the first three are quite a few. If you take 100 grams of grain amaranth, properly grown and harvested, it will be 159 mg of calcium, 248 mg of magnesium and as much as 508 mg of potassium. Sodium is only 4 mg, so to ensure the body of this macro will have to include in the diet other products containing it.
Extruded amaranth oil for memory
The idea of using amaranth cold-pressed oil to improve memory would certainly be appreciated by Galambus and Roitbak – the authors of the “myelin theory”. As already mentioned, myelin is a substance consisting of three-quarters of fat and a third of proteins. The fats necessary for the formation of the myelin sheaths of cells in the central nervous system are, in particular, phospholipids and free fatty acids.
Phospholipids provide plasticity and a kind of “fluidity” of all tissues, the main constituent element of which are. From a chemical point of view, they are quite unstable, that is, they quickly disappear when they enter the open space, without being bound by other elements. For this reason, they are considered biologically active substances in the body: when involved in biochemical processes, phospholipids very quickly form tissues and cells in various organs. In the process of forming myelin sheaths, they act “together” with free fatty acids.
Free fatty acids are called so because they lack a number of atoms, and they try to “get” the missing atoms in any space they fall into. Combining with atoms of various chemical elements, they create new, more stable substances that serve a specific purpose in the human body for a long time. This is what happens during the formation of myelin. Such fatty acids are also called unsaturated, and their biological activity depends on the degree of unsaturation. For example, there are slightly less active monounsaturated fats and much more active polyunsaturated fats. The latter are much more valuable because they are scarce in nature because of their excessive activity.
Amaranth oil contains free fatty acids and phospholipids. Its value lies in the fact that in oil, and those and other substances are stable. That is, even if the oil will stand for quite a long time, they will not disappear, will not disappear and will enter the human body when it consumes this oil. Of course, this is important under the following two conditions:
a) with proper storage of oil;
b) when it comes to cold pressed pressed amaranth oil, rather than oil, obtained, for example, by an extraction method, since in the latter the amount of these fats may be less, such an oil may also contain impurities that depreciate both phospholipids and free fatty acids.
An oversupply of phospholipids does not threaten an ordinary person; it is also difficult to consume too much unsaturated fats. But, since amaranth oil contains other types of fats, you should not use it in unlimited quantities. About 500 mg per kg of human weight is enough. In terms of standard measures, this is from 1 to 2 tablespoons of oil per day, depending on the person’s weight.
The use of amaranth oil as frying oil will also have no effect. Once in the hot pan, it will lose most of the necessary elements.
Memory Improvement: General Recommendations
If you decide to use amaranth to improve memory, you need to take into account several of its features that will help achieve the goal a little faster.
First, both amaranth grain and amaranth oil should be consumed in the morning. It is best to eat an amaranth dish (that is, a dish with a high content of amaranth – porridge, for example) about an hour or two before work, if it is associated with intellectual activity. So it will be “fed” by the whole body, and the brain in particular, since the food will have time to digest and all the necessary substances will go to those 1077neuronorgans that “require” them.
For some, porridge is not the most familiar morning meal. In this case, you should use the time-tested method – use a spoonful of amaranth oil on an empty stomach. Eaten on an empty stomach, ready after sleep to fully process everything that gets into it, amaranth oil is best absorbed.
Sometimes, after taking oil on an empty stomach, nausea occurs (and this applies not only to amaranth, but to anyone in principle). This is a normal phenomenon, not indicating the presence of some diseases. If you begin to feel sick, you should try to use the oil for a few more days so that the body is used. If nausea is strong, it is better to begin the process of training the body using oil in food. For example, choose a salad as a morning dish and fill it with amaranth oil, and it is better to start with a small dose (from half or 2/3 teaspoon) and gradually increase it. When the body will normally perceive 1 tablespoon of amaranth oil in a salad, you can switch to using it without salad. But there is also no need to immediately load the stomach with a tablespoon of pure oil: the first few days are enough tea.
However, if nausea does not go away after 14-18 days of applying the oil, then the stomach does not perceive the large amount of pure fat and the experiments should be stopped. In this case, amaranth oil is better to use with some kind of low-fat food on an empty stomach – with the same salads, cereals, or, for example, soak slices of bread (better than black). Forcing yourself to eat a spoonful of oil is not worth it, because nausea is a sign that it is not well absorbed. And without proper assimilation of any tangible positive effect from the brain and other organs will not.
Secondly, you should not eat at once very large portions of amaranth. For example, if it is decided to use a spoonful of butter in the morning, then amaranth porridge does not make sense to jam it. And if you want to eat amaranth porridge, it is better to choose this dish for lunch or dinner.
It is also necessary to remember that the performance of the brain is highly dependent on the general condition of the person. For example, no amaranth will not help if a person is not sleeping enough. Repeated studies have shown that with regular severe sleep deprivation (when a person did not sleep 24-36 hours once a week in pamjat.jpg.pagespeed.ce.OkINbNAJZX for several months) memory, learning ability decreased by 47%, and to restore them It is very difficult, and in people after 35 years, they recovered by 90-97%, but never – by 100%. With a one-time sleep deprivation or with a slight lack of sleep, no such serious violations were observed, but the memory suffered. With a single sleep deprivation for 36 hours, the ability to memorize fell by 40–43%, and with a regular slight lack of sleep – by 23–29%.
It makes no sense to try to train memory with regular stress. At the same time, surprisingly, a single stress on memory has a positive effect. The fact is that at the time of stress, adrenocorticotropic hormone and cortisol are released into the blood. A one-shot release contributes to the consolidation of memories — a process in which traces from short-term memory are “written” into long-term. But permanent emissions, even small ones, as stated in the work of V. Tkachuk “Introduction to Molecular Endocrinology”, on the contrary, block the process of consolidation. And even lead to the destruction of cells of the tissue of the hippocampus, which subsequently leads to sclerosis and other disorders of the brain.
And what is very useful for memory is regular exercise in the open air. At least 20 minutes a day of physical activity, healthy sleep, lack of stress, proper nutrition and a sensible psychological method – and it will become much easier to memorize anything from words in German to complex formulas.
Be healthy – with amaranth!