Introduction about your memory
Memory is a complex thing, which is not depend on a single
factor. So in the beginning you should know you simply cannot improve your
memory in a day or week. This is a process which takes some time and you should
practice these this during day to day life. Different people uses their memory
for different work setups but however all of those different professionals can
improve their memory in the same manner. For example you can be a school child,
undergraduate student, university student, teacher or business professional
who wants to stay mentally sharp and prevent losing your memory. Theoretically you
should enhance your grey matter in your brain to have a clean and healthy
memory, but as a normal process with your age our memory can be limited. But anyway
all of you can improve your memory up to certain level.
I am older, can I still improve my memory?
As i said earlier reducing your memory with aging is a
normal process, but Answer is YES. Anyway there are limitations. There is a new
ability which is known as neuroplasticity. Scientists has found that human
can improve or adapt their memory according to current environment even the
individual is old. Simply memory is something related to to neuronal pathways
in our brain, while you study you can make new pathways in the other hand loss
of memory means you are losing the neuronal connections in your brain.
Simply this is a two side process. In one side you can gain
memory other side you are losing memory day by day. To improve memory you
should increase adding new thing or you should refresh excising memory. That is
the basic of improving your memory. I will explain these things under few tips
as follows.
Tip 01: Do not let your memory die, give a workout
When you come to adulthood you have developed millions of
neuronal pathways which are help you to keep things in the memory and recall
them quickly. One of the key feature of memory is as long as you use memory it
refreshes once you stop using it you start to losing your memory, this is
something similar to to muscular growth. People who do regular exercises have
strong muscles, but people who don't use their muscles has weaker muscles. Same way
your brain also need exercises to improve.
Researchers has identified four key features of a well functioning brain,
1.
Learn something new everyday (Do not wear he
same dress everyday, others will notice it) – if you are good at something and
you can perform that task easily, you are doing the wrong thing right now. Because
you need to learn or perform new tasks always to shake your memory and refresh
it. If you are doing the same thing always it will not improve your memory, and
the worse thing is you are losing so many other neuronal pathways as you are
not using them. So you need to read, watch, hear, perform new things and various things.
2.
It is a challenge. Accept it – learning new
things is a challenge of course , if you can remember the days where you start
driving a vehicle, you gain lot of information about driving a vehicle earlier
days. But compare those days with your current situation as a experienced
driver, you are probably not gaining new things now. You have to try something
new.
3.
It is not a single step. Build it up – start something
from the basic level and move on. You should go step by step and climb through
the different levels of difficulty to build it.
4.
Rewards make it easier – this is a common fact
we all know, if you win something you feel that is great and you are trying hard
to do it even better during next stage. This is applicable for people who face
regular exams too. Because once you pass the previous exam you feel happy and
you are trying to win the next level too.
This is not all about your daily activities , try something
new which was always a dream in your mind. Like playing a musical instrument ,
play new games or any new sports activities, dance, singing. Try to give challenges
always to your self.
Tip 02: physical exercise plays a major role
Physical exercises play a equal role as mental exercises,
when you do the physical exercises it increases oxygen supply to brain and
reduces risk of getting diseases which can contribute to loss of memory such as
Diabetes, Stroke, cardiovascular diseases.exercise also contribute to maintain
good chemical balance in brain and reduces production of stress hormones
Exercise tips –
·
Mainly aerobic exercise is good for overall health including brain.
·
Do the exercise in the morning before you go to
work
·
Modern exercises which require good hand eye
coordination or good motor skills
Tip 03: Proper sleep
According to statistics 95% of adults need 7 to 9 hours continuous sleep at everyday night. It makes a big difference to your memory,
day to day activities, thinking – planning skills and other skills. Sleep
consist of several stages together we call it as a sleep cycle. You can have
multiple sleep cycles per sleep. During deep
stages of sleep it is believed to be memory consolidation takes place. Sleep according
to a schedule, avoid using electrical devices hour before go to bed also helps
to get a proper sleep.
Tip 04: Have fun and avoid unnecessary stress
Have fun as much as
possible, may e with friends or alone. You can spend time with playful people.
Good relationships helps to stimulate our brains, recent
researches prove that people with very active social lives has the lowest late
of memory loss. Chronic stress is a worst thing for brain, it can destroy brain
cells (other cells too) in Hippo-campus area. Hippo-campus is a small area of
brain which helps to create new memories and recall old memories.
Some tips to minimize the stress are as follows,
·
Take breaks during stressful work
·
Set realistic expectations
·
Keep a balance between stressful life and
leisure time
·
Try to avoid multi-tasking
Tip 05: Balance diet
You can follow these steps to lower the risk of getting
dementia (loss of memory)
- · Omega 3 containing foods – Fish is the best source. Eg: salmon, tuna, mackerel, halibut, sardines, trout
- · Non-fish omega 3 containing foods – walnuts flax-seed oil, ground flax-seed, spinach, broccoli, pumpkin seeds and soybeans
- · Limit saturated fatty acids – sources are, red meat, whole milk, butter, cheese and ice cream
- · Antioxidants – helps to control free radical damage to brain and other cells. They are protective for metabolic activities in the body. Green tea contains some amount of antioxidants, so the use of green tea can indirectly improve your memory.
- · Moderate use of alcohol (wine) – it should be moderate use over use will kill the brain cells and ultimately end up with a permanent memory loss. Usually one wine glass per day for women and 2 glasses per day for men accepted. Still red wine is the best choice.
After all these you should really think about other diseases
if you are having a serious memory loss. This task is up to the qualified
doctor. There are many disease and risk factors for memory loss you should meet
your doctor if you are having severe progressive memory loss.
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