Saturday, 17 May 2014

How to Improve Your Memory While Studying

Kara doesn't much like American history, and she's put off studying for the final exam on Friday. On Thursday night, she stays up and reads over each chapter from beginning to end. But when she sits down to take the test the next day, she can't seem to remember a thing that she read. What happened?

Kara went about studying for the test in the wrong way. Simply sitting down the night before and reading through the entire chapter, without questioning, commenting, or categorizing, with the vague hope that she'd remember what she read, is pretty much like throwing a batch of file cards into a box and hoping to remember what's on them later.

Unfortunately, Kara's study methods are pretty common among students. Studying for a test just by reading over the information one time will give you a retention rate of only about 20 percent, no matter how smart you are.
Fortunately, by learning some simple retention strategies, you can boost your recall to more than 80 percent. Memory strategies can help you learn spelling, vocabulary, a foreign language, names of historical figures, states and capitals, scientific terms, cities and primary products, U.S. presidents, foreign kings, basic math -- just about everything a person needs to learn in school or on the job.

There are three main ways to boost your memory of basic facts:
by practicing active recall during learning
by periodic reviews of the material
by overlearning the material beyond the point of bare mastery
Involve Yourself in Reading!Instead of just reading, you need to read and think about what you're reading. Here are some suggestions for doing just that:

Think of questions for yourself before, during, and after the reading session.
Ask yourself what is happening next, why it's happening, and what would happen if one event or fact was different.
Note what interests you. Take a moment to make a mental comment out loud.
Train yourself to summarize, a section at a time. What are the main points in the text you just read? What are the logical conclusions?
Visualize as You ReadTry to imagine yourself in the place you're reading about, or try to imagine yourself doing what you're studying. Include yourself in images that you build in your mind. If you're reading about the Civil War, picture yourself on the battlefield. Why are you there? What is the enemy doing, and why? The better you can put yourself into a scene, the better you'll remember what you are reading.

Of course, it's much easier to visualize yourself in a battle than it is to link yourself to the major exports of Peru. Instead of just trying to visualize "wool, wheat, and corn," imagine you're a Peruvian farmer raising sheep and growing wheat and corn. This will work with just about anything, except perhaps for numbers and dates.
Take a Note!Taking notes won't help you if you scribble down the words in class without thinking about what you're writing, which is unfortunately the way too many students take notes.

The best way to take notes in class:
Take them carefully while thinking about their content.
Review them as you write.
Summarize whenever possible. Isolate what's important and discard the rest while you're writing.
Don't take down every word your teacher says.

PQRST MethodOne of the most popular techniques for remembering written material is the PQRST method: Preview, Question, Read, State, and Test. Memory experts think this works better than simple rehearsal because it provides you with better retrieval cues.

Preview. Skim through the material briefly. Read the preface, table of contents, and chapter summaries. Preview a chapter by studying the outline and skimming the chapter (especially headings, photographs, and charts). The object is to get an overview of the book or chapter (this shouldn't take more than a few minutes).

Question. Ask important questions about the information you're reading. If the chapter includes review questions at the end, read them before you begin reading the chapter and try to keep them in mind as you go. What are the main points in the text? How does the action occur? Read over the paragraph headings and ask yourself questions about them.

Read. Now read the material completely, without taking notes. Underlining text can help you remember the information, provided you do it properly. The first time you read a chapter, don't underline anything (it's hard to pick out the main points the first time through). Most people tend to underline way too many things, which isn't helpful when you want to be able to go back later and review important points. Instead, read over one section and then go back and, as you work your way through each paragraph, underline the important points. Think about the points you're underlining.

State. State the answers to key questions out loud. Reread the chapter and ask yourself questions and answer them out loud. Read what you've underlined out loud, and think about what you're saying. You should spend about half your studying time stating information out loud.
Test. Test yourself to make sure you remembered the information. Go through the chapter again and ask questions. Space out your self-testing so you're doing it during a study session, after a study session, and right before a test. If you'd like, enlist the help of a friend to quiz you.
Make the Most of StudyingWhen you study is almost as important as how you study. It's better to schedule several shorter study sessions rather than one marathon all-nighter. This is probably because you can only concentrate for a certain period of time. If you try to study in one long session, you won't be able to maintain your concentration throughout. Breaks help you consolidate what you've learned.
On the other hand, you can overdo the short sessions as well -- scheduling too many short study sessions can be worse than cramming all of your studying into one marathon session. The trick is to determine the optimum length of a study session and how many sessions work best for you and for the material. Research suggests that difficult information or inexperienced students require shorter sessions for best results. If you have several subjects to study, it's better to separate them and spread them out over several days. You should also vary your learning methods: Take notes one day, make an outline the next, recite information out loud during the third study session.

You'll also want to avoid interference when you study. If you're boning up for a math test, don't close the math book and then read magazines, watch TV, and listen to music before going to bed. Study, then go to bed, so nothing else can interfere with what you've learned. Studies have also shown that sleeping between studying and testing is the best way to do well on a test. A person who sleeps right after studying will remember more than someone who stays awake.

It's also true that other activities between studying and the test will influence how well you remember. If you've spent several hours studying French, you shouldn't then study Latin before going to bed. In fact, if you have two very similar subjects to study, it's best not to study them in the same location.

First-Letter Cuing (Acronyms)The use of the first letter of a word as a cue to remembering the word itself can be helpful in remembering material. This cueing usually employs acronyms -- making a word out of the first letters of the words to be remembered. For example, it's possible to remember the Great Lakes using the acronym HOMES (Huron, Ontario, Michigan, Erie, Superior). Another related type of first-letter cueing is the acrostic, discussed previously, in which the first letters in a series of words form a word or phrase. For example, names of the strings of the viola (CGDA) can be remembered by the acrostic: Cats Go Down Alleys.

Because the acronym system is so effective, most organizations and governmental bodies make use of first-letter cueing: NATO (North Atlantic Treaty Organization) or AA (Alcoholics Anonymous). Some acronyms are so well known that the original full name has been all but forgotten, as in "scuba" (Self-Contained Underwater Breathing Apparatus) gear.

The only problem with first-letter cueing is the propensity to forget what the strategy has been used for. Therefore, it's a good idea to make the association remind you of the information to be remembered. Imagine HOMES floating on the Great Lakes, so that when you want to think of the names of all the lakes, the image of HOMES will return to you and with it, the first letter of each of the lakes.
Peg and LinkBoth the peg and linking systems that we discussed earlier also work well with studying school subjects. Review those methods and try practicing with them, especially for rote learning and memorization (such as a list of U.S. Presidents or the amendments to the Constitution).

Friday, 9 May 2014


The health benefits of strawberries include improved eye care, proper brain function, relief from high blood pressure, arthritis, gout and various cardiovascular diseases. The impressive polyphenolic and antioxidant content of strawberries make them good for improving the immune system, preventing against various types of cancers, and for reducing the signs of premature aging.
Introduction to Strawberries
These berries, with their tempting looks and spectacular taste, secured their place in the list of favorite fruits a long time ago. Strawberries have the common scientific name of Fragaria, but there are different suffixes for different varieties, such as Fragaria Vesca for wild strawberry, and Fragaria Orientalis for Eastern Strawberries, among others. Strawberries grow in bushes and are one of the most delicious seasonal fruits that also boost your health.
Strawberries are often associated as a European fruit, and to some degree, they are. They were used back in Roman times, and were first cultivated as a garden fruit in France in the 18th Century. However, they were also present in South American cultures much earlier, but since there was also a source of strawberries in Europe, it is usually thought of as being native to that region.
Strawberries are extensively used in food, including in ice creams, jams, jellies, squashes, syrups, confections, baked goods, chocolates and even in medicines for their extraordinarily rich flavor, taste and color. They can also be consumed fresh. We know that all fruits, particularly berries and those with exotic colors, are rich in antioxidants, which means that they are huge boosters to your health and the protection of your organs from toxic attacks.
Nutritional Facts of Strawberries
Strawberries are no exception to this rule; in addition to antioxidants, they have many other nutrients, vitamins, and minerals that contribute to overall health. These include folate, potassium, manganese, dietary fiber, and magnesium. It is also extremely high in vitamin C! Together, these components are responsible for the overwhelming health benefits of strawberries. Let’s explore them in more detail in the section below.
Health Benefits of Strawberries
Let’s explore a bit more about these potential health benefits of strawberries in the more detailed explanations below.
Eye Care: The primary reasons for almost all problems related to the eyes are free radicals or a deficiency of certain nutrients. With increased age and a lack of these protective nutrients, the harmful oxidants or free radicals can cause heavy damage on our eyes, such as excessively dry eyes, degeneration of the optical nerves, macular degeneration, vision defects and increased susceptibility to infections as well.
Antioxidants such as flavonoids, phenolic phytochemicals, and elagic acid, all of which are present in strawberries, can help to avoid these situations to a large extent. One more condition strawberries can fix is is ocular pressure, meaning the pressure within the eyes. Any disturbance in this pressure can be very harmful for the eyes. Strawberries are helpful because they contain potassium, which helps to maintain the correct pressure.
Immune System: The immune system is our body’s first line of defense against infections, microbial action, and a wide variety of other potentially damaging and dangerous conditions that can affect our body. Vitamin C is a huge booster for the immune system and has long been known as a helpful cure for common colds and coughs, along with its impact on any other infections as well. Vitamin C also stimulates the activity of white blood cells, the body’s first line of defense against toxins and foreign bodies. Vitamin C is also an antioxidant, which means that it neutralizes free radicals, the harmful byproducts of cellular metabolism that are constantly created in our body. These free radicals are responsible for mutating the DNA of healthy cells into sick or cancerous cells, and are subsequently responsible for a number of diseases, including heart disease and various cancers. A single serving of strawberries has approximately 150% of your daily requirement of vitamin-C!
Arthritis and Gout: The degeneration of muscles and tissues, the drying up of the fluid which helps increase mobility of the joints, and the accumulation of toxic substances and acids (such as uric acid) in the body are some of the ill effects of free radicals. These are the primary causes of arthritis and gout, two extremely irritating and debilitating conditions.
Strawberries, with their impressive content of antioxidants and detoxifiers, can effectively help eliminate such health hazards forever. It is a famous saying in India that a serving of any fruit every day will remove the “rust” from the joints. This old adage is definitely true for strawberries, since it does have very powerful anti-inflammatory abilities to ease the inflammation and associated pain from these types of conditions.
Cancer: Vitamin-C, folate, anthocyanins, quercetin and kaempferol are just a few of the many flavonoids in strawberries which possess excellent antioxidant and anticarcinogenic properties. Together, they form an excellent line of defense to fight cancer and tumor growth. The daily intake of strawberries is connected to a drastic reduction in the presence and metastasis of hazardous cancer cells.
Brain Function: Unfortunately, it is very common for old people to begin losing their memory and control over certain activities, muscles, and limbs. This is due to either the natural or premature aging of their brain and nervous system. Actually, free radicals are the agents responsible for signs of aging because they have an adverse effect on both of these systems. Due to the activity of free radicals, the brain tissues start degenerating and the nerves become weaker. Luckily, strawberries can help you avoid these untimely conditions in life.
The vitamin-C and the phytochemicals in strawberries neutralize the effects of these oxidants and rejuvenate the system. Furthermore, strawberries are rich in iodine as well, which is very helpful for regulating the proper functioning of the brain and nervous system. Potassium, which is found in significant quantities in strawberries, also has been linked to improved cognitive function by increasing the blood flow to the brain. Research studies on students have shown that when potassium levels of high, concentration, memory, and recall abilities seem to be strengthened in test-taking. There is a good reason why bananas and strawberries are considered “brain food”!
High Blood Pressure: Strawberries are rich in potassium and magnesium content, both of which are effective in lowering high blood pressure caused by sodium and various other risk factors. Potassium is a vasodilator, meaning that it reduces hypertension and the rigidity of arteries and blood vessels, thereby lowering blood pressure, easing the flow of blood to various parts of the body, thereby oxygenating them and keeping them functioning at their full potential.
Heart Disease: High fiber content, folate, no fats, and high levels of antioxidants such as vitamin-C and those phytochemicals  form an ideal cardiac health pack, as they effectively reduce cholesterol in the arteries and vessels. Some members of the vitamin-B family present in strawberries also strengthen the cardiac muscles and lead to better functioning of the heart.
Other Benefits: Folate is known to protect from birth defects. Phytonutrients also have anti-inflammatory properties.
Perhaps most importantly, strawberries and all of the associated foods that contain strawberries are delicious as well. Next time you are looking for something sweet, bite into some juicy strawberries and enjoy the benefits they have in store for you!



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