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Have you ever been in a situation where you were trying desperately to remember the name of someone or a place but there was no way?
They often tell us that our memory begins to fail with age, as well as other cognitive functions, such as reasoning.
But there is hope: the brain can be reconfigured.
If you want to increase your brain power, get ready for a mental workout with these tips and technicians of the BBC series ” How to have a better brain”.
It’s true: our brain grows as we exercise.
Exercise increases the synapse, creates more connections in the brain and helps extra cells form.
Having better cardiovascular health also means that you carry more oxygen and eliminate toxins.
And if you exercise outdoors, much better. You will have the added benefit of absorbing more vitamin D.
Tip: h az exercise while exploring a new environment, a new way of doing things or sharing ideas with other people; in this way you will help the new cells form a circuit.
For example, if you like horticulture, try doing it in a rented garden so you can make friends while you practice, or join a group that has the same hobbies as you instead of doing it alone.
Just make sure you have a good time : the desire to share is what helps to boost the effects of exercise and social interaction in the brain.
2. Memorize in movement
This is a technique supported by research and widely recognized by actors.
If you try to memorize words and try to learn something while moving, the information is more likely to stay on.
Tip: The next time you have a presentation or a speech to learn, why not try walking while you read or even dance to help your brain memorize it?
3. Eat the right foods
About 20% of your body’s sugar and energy intake goes directly to the brain, which causes brain function to depend on glucose levels.
If your sugar levels are not controlled, your mind can feel much more confused. Eating foods that you like releases chemical dopamine in the reward system of the brain, that’s why you feel pleasure when you eat them.
But in addition to feeding the reward areas of the brain, you also have to feed your belly.
There are around 100 billion microbes in the human digestive system, interconnected with your brain through the so-called brain-gut axis, and the balance of these microbes is crucial for the well-being of the brain.
In fact, the belly is usually called “the second brain”. A healthy and varied diet helps keep these microbes at an adequate level and the brain healthy.
Tip: l as brain cells are formed fats, so it is important not to remove fat from your diet . Basic fatty acids from nuts, seeds, avocados or fish are good for the brain, along with rosemary or turmeric.
And try to enjoy your meals with others whenever you can: socialize strengthens the positive effects of a good and healthy diet for your brain.
4. Disconnect and escape
Having some stress is always necessary because it helps us respond quickly in case of emergency: helps to produce cortisol, a hormone that makes us have energy in a short period of time and helps us to focus.
But prolonged anxiety and high levels of uncomfortable stress are quite toxic to the brain.
That is why it is key that we learn to disconnect from time to time, to allow that part of the brain to rest.
When you disconnect, in fact, you are exercising a different part of the brain.
We have a particular network in the brain that is the default neural network: it is the part that allows us to fantasize (or daydream) and is important to maintain memory.
By disconnecting from our world, we are activating that part of the brain and allowing it to do its job.
So, the next time you get caught fantasizing at work, you just have to explain that you were exercising a crucial part of your brain.
Tip: if you find it very difficult to relax and disconnect, why not treat some relaxation techniques such as meditation that can help stress hormones return to more practical levels.
5. Look for new challenges
A good way to empower your brain is to challenge it … learn something new.
Activities like participating in an art class or learning a new language increases the elasticity of your brain.
Tip: try an online game with your friends or family.
It will not only be a challenge for you; competing against others means greater social interaction and the stimulation of a new challenge while interacting socially helps the brain.
6. Upload the music!
L to music stimulates the brain in a unique way.
When you look at the brain images of someone listening to music or playing an instrument, it is clear that all parts of the organ are active.
Music can reinforce general cognition and musical memory, for example, it is the last to disappear in cases of dementia.
Tip: join a choir or buy tickets to see your favorite group.
7. Study … and sleep
If you study something new during the day, a connection is formed in your brain between one nerve cell and another.
When you sleep, that connection takes hold and what you have learned becomes a memory.
That is why sleep is a very important factor for memory.
If you give someone a list to memorize before going to sleep, he will remember it even more the next morning if you give it to him first thing in the morning and ask him to recite it at the end of the day.
Tip: if you are reviewing for an exam, try reviewing the answers in your head while you go to sleep.
And if you have experienced a traumatic event or have a bad memory about something, try not to go around just before going to sleep because that can reinforce that memory and increase the negative emotions associated with it.
For the same reason, avoid movies or scary stories before sleeping! Instead, try to think of positive things that you have learned or experienced during the day and help your brain to get hold of them.
8. Get up well
We all know that sleep is important: if you sleep less than five hours, you are not so mentally alert, whereas if you add more than 10 hours you can feel a little jetlag .
But the key to helping you to be at your best mental level during the day is how you get up.
Ideally, you should sleep in a dark room and wake up with light that gradually intensifies … like the sunrise.
This light penetrates through the closed eyelids and prepares the brain so that we have a better response to the awakening of cortisol.
The amount of this hormone in your body when you wake up determines how well your brain will work during the day.
Tip: buy an alarm with a light system that simulates the sunrise, which helps you wake up naturally.
Of course, for those who sleep soundly, make sure it also incorporates sound!