Forget where the keys are, don't remember the dentist's appointment, or an important birthday: do you feel you are getting more and more forgotten? Know that you are not alone. According to studies, women tend to have a better memory than men. However, do we become more dismembered over time? and the reason is not known for sure.
According to Martin Portner, Neurologist and Master of Neuroscience at Oxford University, the hippocampal cells, where the folders of human memory are located, shrink over the years. Stress is another factor that can contribute to these memory lapses: "Excessive circulating cortisol, a hormone produced in chronic stress, dramatically increases this reduction in cells," he says.
But there is no reason for despair. Does memory require above all a good life? which consists of a proper meeting between eating well, getting some exercise, constantly returning to the present and sleeping for many hours ?, says Martin Portner. In addition, by changing some habits it is possible to increase brain capacity. Getting off autopilot is one of the first steps to keeping your neurons active.
8 Easy Practices to Strengthen Memory
Vanessa Müller says that both physical and mental exercises are fundamental to stimulate the creation of new neurons and induce neuroplasticity. The neurologist indicates small activities that can be performed on a daily basis. These are ways of enhancing mental empowerment, stimulating cognitive skills, improving provisional retention of information in the mind, and getting the brain to practice? Neurobics? ? Yes, he also needs exercises.
1. Set of photos: Ask someone to post 10 photos of unknown people with their first and last names. Try to memorize their names in full.
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2. Calculations: pick up your son's math book, do those math accounts? from the simplest to the most complex head. Not worth stealing using the calculator, huh?
3. Alphabetical Order: Take random words from a magazine and newspaper and put them in alphabetical order.
4. Decorating Magazine Snippets: Read a paragraph of a magazine for 2 minutes. Try to memorize and speak out exactly what you read. Got? Not? Try until you get it!
5. Spelling: spell 20 words backwards. This exercise helps improve concentration, and you can gradually evolve: if it gets too easy, increase the number of spelled words to 30.
6. Treasure Hunt: Take two maps (print from Google Maps, for example). Try to find and memorize 20 street names from the first map. After that, mark each place on the other map with an X.
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7. Fixed Point: Place in front of you an object approximately 5 centimeters in diameter. It is worth placing it on the table, attaching it to the wall or wearing something that is already there, such as a clock. Focus your attention only on this object for 3 minutes. Concentration is important for memorization.
8. MeditationGet used to doing a 20-minute mini-meditation with slow breaths. Learn how to do presentation exercises (mindfulness, the act of being in the present).
Healthy habits for the mind
People who do some kind of exercise have better memory than sedentary ones. 20 daily minutes of activity already contribute.
The so-called Mediterranean Diet is, according to Portner, tailor-made for memory. Protein (meat, poultry, fish), green salads, vegetables (carrots, broccoli, cauliflower, radish), sweet potatoes, green tea, olive oil, 70% cocoa chocolate and red wine (the last two at moderate levels) These are some of the best foods.
According to Vanessa Müller, neurologist and medical director of VTM Neurodiagnosis, coffee? who is often considered a villain? It can be beneficial to combat forgetfulness. "It is now known that when ingested up to 200ml of caffeine per day, increases the attention span, concentration and memory," he says.
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Reading at least two books a year and commenting on their content with someone is a guarantee of turbocharging the memorable hippocampal neurons. ?Read. Enough. Then look for someone to do a live synopsis. Talk about everything you remember, but hide the grand finale? Portner teaches.
Remember that you end up exercising your memory from small attitudes in everyday life. "Just changing the routine, walking down an unusual street, carrying your purse on the opposite side of the usual, sitting in a different position in the dining room, in short, doing different activities, are you already practicing neurobics?" says Vanessa Müller.
9 Brain Exercises to Strengthen Your Mind (April 2024)
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