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How to increase memory power
Having a good intellectual capacity and maintaining mental sharpness is very important at all times of life, not only during the study stage or in professional life.
In all cases, a good memory depends on the health and vitality of the brain. But gray matter ages, just like the rest of the body.
The good news is that it is also possible to exercise the brain to keep it healthy and take advantage of its potential, even improve it.
The human brain has an amazing ability to adapt and change, even in old age. This ability is known as neuroplasticity.
Thanks to it, if properly stimulated, the brain can form new neural connections, alter existing connections, and adapt to changes.
7 Best ways to increase Memory power
With a few simple habits to apply in your daily life, you can work and improve your intellectual capacity and memory. Here are some of them:
The brain needs fuel, just like the rest of the body. But there is no specific diet for the brain since the recommended diet for good physical health is the same as for good intellectual health.
A diet based on fruits, vegetables, whole grains, “healthy” fats, and lean protein is recommended. This type of diet will provide a host of health benefits and help improve memory.
For mental energy, it is convenient to choose complex carbohydrates. Carbohydrates fuel the brain, but simple carbohydrates (sugar, white bread, refined grains) give a quick boost followed by an equally quick crash.
There is evidence to suggest that diets rich in simple carbohydrates may increase the risk of cognitive decline in older people.
For healthy energy that lasts, consume complex carbohydrates, such as brown bread and rice, oatmeal, high-fiber cereals, and legumes.
On the other hand, it is completely inadvisable to abuse calories, saturated fats, and alcohol to maintain good brain health, just as it happens with physical health.
When we do physical exercise, the brain is also exercised. In fact, treating our bodies well helps us process and remember information.
Physical exercise increases brain oxygenation and reduces the risk of disorders that cause memory loss, such as diabetes or cardiovascular disease. In addition, exercise also increases brain chemical effects helpful in protecting neurons.
Train the brain
By the time we reach adulthood, our brains have developed millions of nerve pathways that help us quickly process information, solve everyday problems, and perform common tasks with minimal mental effort. But if we focus on always doing the same thing, we are not giving the brain the stimulation it needs to continue growing and developing.
Memory and intellectual capacity, like muscle strength, need to be used if they are not to be lost. Therefore, we must work on them and propose new challenges to improve the ability to process and remember information. The best brain activities for mental exercise are those that break the routine and challenge us to develop new brain pathways.
Stress is one of the worst enemies of the brain. Over time, if left unchecked, chronic stress destroys brain cells and damages the hippocampus, the brain region involved in forming new memories and retrieving old ones. Relaxation techniques are very useful for this.
In addition to stress, depression, anxiety, and chronic worry are also bad for your brain and intellectual capacity. In fact, some of the symptoms of depression and anxiety include difficulty thinking hard, making decisions, and remembering things.
The exact mechanism by which rest appears to be beneficial is not known. But some of its keys lie in how memories are formed.
It is known that initially when they are encrypted, they go through a consolidation period, and are stored in one place for a long time.
This was previously thought to occur primarily during sleep when communication between the hippocampus. The site where memories are first formed and the cerebral cortex intensified, a process that could strengthen the new neural connections that are most needed. Too late to call those memories.
This heightened nocturnal activity may explain why we generally learn best before we go to sleep.
But a 2010 study by Lila Davachi, a researcher at New York University, USA, found that this was not limited to sleep but also occurred when we were awake, resting.
Your brain may use downtime to consolidate what it’s recently learned, and reducing stimulation during these times helps.
Don’t steal the dream
When sleep is deprived, the brain cannot function at full capacity. Abilities such as creativity, problem-solving skills, critical thinking, and other intellectual abilities are severely compromised.
In addition, sleep is essential for learning and memory. Research shows that sleep is necessary for memory consolidation, which occurs in the deep stages of sleep.
Various studies show that a life full of social life and fun has important cognitive benefits. In fact, people are highly social beings, and we cannot thrive in isolation.
Moreover, social relationships stimulate our brain, interaction with others is the best type of brain exercise.
Research shows that having meaningful relationships and a strong support system are vital not only for emotional health but also for brain health.
In a recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline.
Unlike emotional responses, which are limited to specific areas of the brain, laughter involves multiple regions throughout the brain.
In addition, laughing activates areas of the brain that are vital for learning and creativity. As psychologist Daniel Goleman points out in his book Emotional Intelligence, “laughter … seems to help people think more broadly and associate more freely.”
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