5 Tips From Medical Specialists To Increase Your Brain Capacity
According to medical professionals, anyone who wants can have a stronger intelligence…
Our memories determine our character. They show what we do and who we connect with throughout our lives. If memory is functioning, it regulates the flow of our daily lives. Our habits are what determines how efficiently our brain will work. It is possible to strengthen our memory and cognitive abilities in the same way, as our muscles become stronger as we use them.
It is known that habits such as healthy eating, regular exercise and non-smoking protect memory. The brain retains its ability to adapt to advanced ages and is constantly changing. When properly oriented, the brain is always capable of creating new cells and neural connections. Thus, his memory gets stronger and his cognitive abilities increase.
Therefore, everyone can increase their memory and brain capacity by introducing certain habits. We have compiled for you the article published in Medical News Today that includes tips that help the brain work better.
1. Getting used to the diet that strengthens the brain Our body needs proper nutrition to work properly. The brain is also getting healthier and getting stronger as you get the right foods and stay away from harmful ones.
Mediterranean diet
As people living in the Anatolian geography, we are very lucky in terms of nutrition diversity. Although our fast food style is dominated by kebab culture, which is ruthless and delicious in terms of calories, there is no better than Aegean and Mediterranean cuisine when we want healthy food. In this sense, our traditional and local dishes contain healthy alternatives. This diet called Mediterranean diet, which includes vegetables, pulses, whole wheat, olive oil, nuts and fish, both extends life and contains very beneficial foods for the brain.
Foods that strengthen memory
Avoiding trans fats, sugar and processed foods and consuming healthy fats containing omega 3 are very useful to memory. There are also such foods that they literally work directly on the brain.
Walnut: significantly increases memory, concentration and computing speed.
Blueberry: It strengthens brain functions and memory, facilitates blood flow to the brain.
Lutein: The lutein substance, which is abundant in cauliflower and spinach and also in avocados and eggs, prevents learning from decreasing cognitive abilities due to aging and also improves learning and memory.
Avocado: Also known as brain fruit, avocado strengthens memory, increases processing speed, and improves attention.
Cocoa: Chocolate lovers will be most delighted with this. In recent research, it has been discovered that cocoa increases short-term memory performance and visual computing speed.
Caffeine: Alzheimer's symptoms started to improve in mice given caffeine equivalent to five cups of coffee. Of course, it doesn't mean there is a good excuse for drinking too much coffee. But when you follow a diet that strengthens your brain, it means that you may want to include coffee.
Cinnamon: It strengthens memory. It can also target Alzheimer's with signs of cognitive decline.
Mint tea: Improves both long-term and short-term memory. When it is drunk together with chamomile, it also increases the alertness.
2. Physical activity
A healthy mind in a healthy body. You may think it is a cliche, but this is certainly not said to be wasted. Exercising increases the oxygen level in the brain and reduces the risk of vascular disorders that lead to memory loss. It also lowers the stress hormone level and increases the effect of beneficial brain chemicals.
Recently, aerobic activity, fitness exercises and resistance training have been proven to increase brain power. Fitness activities increase cognitive ability over the age of 50, while resistance exercises improve long and short term memory. It helps raise awareness among young people.
In another study, it was revealed that the exercises had an important contribution to learning. Exercising 4 hours after learning something new makes the information more permanent. It was observed that those who exercised after 4 hours of learning session remembered much better than those who never did or who exercised immediately after the session. Moreover, exercises that are good for the brain are not limited to fitness. It was discovered that dancing also delays the aging of the brain.
3. Shortcut
In order to work efficiently, you are wrong if you are constantly trying to drink coffee and open your sleep. Short sleeps that we call shortcuts are among the best helpers of the brain and memory. Sleeping for 1 hour in the afternoon is enough to increase cognitive abilities. Adults need 7 to 9 hours of sleep per day to maintain physical and mental health. Sleep improves both short and long-term memory. People seem to get much better results in computing and memory tests after sleep. When it is not as necessary, the brain's ability to record new memories decreases.
In a study, it was seen that the participants who were sleeping between learning sessions could memorize between 10 and 16 words in the memory test. Those who did not sleep only remember 7.5 words in the average.
In another study, adults over 65 years old who slept 1 hour in the afternoon showed better results in cognitive tests than those who did not sleep. The interesting thing is that shorter or longer sleepers have seen lower results in tests. In other words, in order to power the brain, it is necessary to limit the shortcut to 1 hour.
4. Brain exercises
Recently, applications that have brain exercise are very popular. However, studies show that these applications, unfortunately, do not work very well. As you use the apps, you can do certain exercises better, but in general they do not benefit the functioning of the brain.
However, there are special techniques that allow you to remember important information. They work in situations such as remembering many people's names at the same time in a big event or performing complex tasks in a short time frame. These techniques are called mnemonic tools. Mnemonic tools help us associate the information we want to remember with words, images, or sentences.
Loci method: It works with the logic of associating things you want to remember with a road route you're familiar with. You throw things you want to remember to the locations you will visit during any journey, and they come to your mind when it comes to those points.
Acronyms: You can remember many things from the colors of the rainbow to your shopping list with acronyms. For example, you can remember that you should buy leek, avocado, olives and spinach with PAZI acronym.
Rhymes: be persistent, widespread in much mind the reason for the use of rhyme in advertising slogans in Turkey. Rhymes can also make it easy to remember some information, for example how many days of April take: “30 pulls June, September, November and April”
Dividing into pieces: Dividing a large amount of information into a small amount of information makes it easy to remember. The best example is phone numbers. Keeping the number 2125432100 in mind and telling someone else would be hard work. Instead, we say 212 543 21 00 and remember.
Visualize: An easy way to remember word pairs is to visualize. For example, blue water, yellow sun and green grass. When he thinks of a certain image, it is also easier to call up information about him.
Surprise: It is possible to surprise the brain and create new neuron pathways. One of the most effective ways for this is to use the reverse hand. When you use your left hand when brushing your teeth, the brain creates new neuron connections as it learns to do a new process in which it is very accustomed, and this improves the brain.
5. Relax
It is known that chronic stress has harmful effects on the brain. Over time, stress destroys brain cells, damages the hippocampus, and memory loss can occur. Coping with stress is one of the most effective ways to protect memory and brain health.
In a study conducted, it was observed that meditating and listening to meditative music for 3 months without interruption strengthened memory and significantly increased objective computing performance. Moreover, the improvement in memory and processing power was still affecting 3 months after the study.
It was observed that mindfulness meditation and Hatha yoga for only 25 minutes a day had a positive effect on both mood and brain functions.
If you love to scribble and take photos, you're in luck. These hobbies can be used as tools to strengthen memory. During a learning session, it was noticed that those who scribbled remember 29% better. It was seen that those who took photos had better results in visual memory tests.
Finally, if you feel that fragrances and flavors are soothing, you should definitely try the rosemary oil. Children playing memory games in a room with rosemary smell achieved much higher scores than those in the room without smell. You can carry the rosemary oil in its small bottle and smell it a few times before exams and presentations.
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