How to concentrate or Improve Your Memory

How to concentrate or Improve Your Memory

Tips and Exercises to Sharpen Your Mind and Boost Brainpower

Tips and Exercises to Sharpen Your Mind and Boost Brainpower

A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.

Improving your memory: 9 tips for boosting brain power at any age

Improving your memory: 9 tips for boosting brain power at any age

They say that you can’t teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage simply isn’t true. The human brain has an astonishing ability to adapt and changeeven into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.

neuroplasticity

The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age. These 9 tips can show you how:

Give your brain a workout

Don’t skip the physical exercise

Get your Zs

Make time for friends

Keep stress in check

Have a laugh

Eat a brain-boosting diet

Identify and treat health problems

Take practical steps to support learning and memory

Tip 1: Give your brain a workout

Tip 1: Give your brain a workout

By the time you’ve reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute familiar tasks with a minimum of mental effort. But if you always stick to these well-worn paths, you aren’t giving your brain the stimulation it needs to keep growing and developing. You have to shake things up from time to time!

Memory, like muscular strength, requires you to “use it or lose it.” The more you work out your brain, the better you’ll be able to process and remember information. But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways.

Four key elements of a good brain-boosting activity

Four key elements of a good brain-boosting activity

It teaches you something new. No matter how intellectually demanding the activity, if it’s something you’re already good at, it’s not a good brain exercise. The activity needs to be something that’s unfamiliar and out of your comfort zone. To strengthen the brain, you need to keep learning and developing new skills.

It teaches you something new.

It’s challenging. The best brain-boosting activities demand your full and close attention. It’s not enough that you found the activity challenging at one point. It must still be something that requires mental effort. For example, learning to play a challenging new piece of music counts. Playing a difficult piece you’ve already memorized does not.

It’s challenging.

It’s a skill you can build on. Look for activities that allow you to start at an easy level and work your way up as your skills improve always pushing the envelope so you continue to stretch your capabilities. When a previously difficult level starts to feel comfortable, that means it’s time to tackle the next level of performance.

It’s a skill you can build on.

It’s rewarding. Rewards support the brain’s learning process. The more interested and engaged you are in the activity, the more likely you’ll be to continue doing it and the greater the benefits you’ll experience. So choose activities that, while challenging, are still enjoyable and satisfying.

It’s rewarding.

Think of something new you’ve always wanted to try, like learning how to play the guitar, make pottery, juggle, play chess, speak French, dance the tango, or master your golf swing. Any of these activities can help you improve your memory, so long as they keep you challenged and engaged.

What about brain-training programs?

What about brain-training programs?

There are countless brain-training apps and online programs that promise to boost memory, problem-solving, attention, and even IQ with daily practice. But do they really work? Increasingly, the evidence says no. While these brain-training programs may lead to short-term improvements in whatever task or specific game you’ve been practicing, they don’t appear to do anything to strengthen or improve overall intelligence, memory, or other cognitive abilities.

Tip 2: Don’t skip the physical exercise

Tip 2: Don’t skip the physical exercise

While mental exercise is important for brain health, that doesn’t mean you never need to break a sweat. physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Perhaps most importantly, exercise plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections.

physical exercise

Brain-boosting exercise tips

Brain-boosting exercise tips

Aerobic exercise is particularly good for the brain, so choose activities that keep your blood pumping. In general, anything that is good for your heart is great for your brain.

Does it take you long time to clear out the sleep fog when you wake up? If so, you may find that exercising in the morning before you start your day makes a big difference. In addition to clearing out the cobwebs, it also primes you for learning throughout the day.

Physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building.

Exercise breaks can help you get past mental fatigue and afternoon slumps. Even a short walk or a few jumping jacks can be enough to reboot your brain.

If you are experiencing traumatic stress or find yourself stuck in repetitive, unhealthy behavior…

If you are experiencing traumatic stress or find yourself stuck in repetitive, unhealthy behavior…

… Try exercising the muscles connected to fight-or-flight with attention. Exercises that use both your arms and legsand are done in a focused way with mindful awareness of your physical and emotional experienceare especially good at reducing traumatic stress. Exercises like walking, running, swimming, or rock-climbing, activate your senses and make you more aware of yourself and others when they are done with focused attention.

Tip 3: Get your Zs

Tip 3: Get your Zs

There is a big difference between the amount of sleep you can get by on and the amount you need to function at your best. The truth is that over 95% of adults need between 7.5 to 9 hours of sleep every night in order to avoid sleep deprivation. Even skimping on a few hours makes a difference! Memory, creativity, problem-solving abilities, and critical thinking skills are all compromised.

But sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.

Get on a regular sleep schedule. Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine, even on weekends and holidays.

Get on a regular sleep schedule.

Avoid all screens for at least an hour before bed. The blue light emitted by TVs, tablets, phones, and computers trigger wakefulness and suppress hormones such as melatonin that make you sleepy.

Avoid all screens for at least an hour before bed.

Cut back on caffeine. Caffeine affects people differently. Some people are highly sensitive, and even morning coffee may interfere with sleep at night. Try reducing your intake or cutting it out entirely if you suspect it’s keeping you up.

Cut back on caffeine.

Tip 4: Make time for friends

Tip 4: Make time for friends

When you think of ways to improve memory, do you think of “serious” activities such as wrestling with the New York Times crossword puzzle or mastering chess strategy, or do more lighthearted pastimeshanging out with friends or enjoying a funny moviecome to mind? If you’re like most of us, it’s probably the former. But countless studies show that a life full of friends and fun comes with cognitive benefits.

New York Times

Healthy relationships: the ultimate brain booster

Healthy relationships: the ultimate brain booster

Humans are highly social animals. We’re not meant to survive, let alone thrive, in isolation. Relationships stimulate our brainsin fact, interacting with others may be the best kind of brain exercise.

Research shows that having meaningful friendships and a strong support system are vital not only to emotional health, but also to brain health. In one 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.

There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a petespecially the highly-social dog.

Tip 5: Keep stress in check

Tip 5: Keep stress in check

Stress is one of the brain’s worst enemies. Over time, chronic diseases destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones. Studies have also linked stress to memory loss.

Tips for managing stress

Tips for managing stress

Set realistic expectations (and be willing to say no!)

Take breaks throughout the day

Express your feelings instead of bottling them up

Set healthy a balance between work and leisure time

Focus on one task at a time, rather than trying to multi-task

The stress-busting, memory-boosting benefits of meditation

The stress-busting, memory-boosting benefits of meditation

The scientific evidence for the mental health benefits of meditation continues to pile up. Studies show that meditation helps improve many different types of conditions, including depression, anxiety, chronic pain, diabetes, and high blood pressure. Meditation also can improve focus, concentration, creativity, memory, and learning and reasoning skills.

Meditation works its “magic” by changing the actual brain. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity. Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cellsall of which increases mental sharpness and memory ability.

Tip 6: Have a laugh

Tip 6: Have a laugh

You’ve heard that laughter is the best medicine, and that holds true for the brain and the memory, as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.

Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity. As psychologist Daniel Goleman notes in his book Emotional Intelligence, “laughter… seems to help people think more broadly and associate more freely.”

Emotional Intelligence,

Looking for ways to bring more laughter in your life? Start with these basics:

Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously.

Laugh at yourself.

When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and try to join in.

When you hear laughter, move toward it.

Spend time with fun, playful people. These are people who laugh easilyboth at themselves and at life’s absurditiesand who routinely find the humor in everyday events. Their playful point of view and laughter are contagious.

Spend time with fun, playful people.

Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your loved ones having fun.

Surround yourself with reminders to lighten up.

Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing.

Pay attention to children and emulate them.

Tip 7: Eat a brain-boosting diet

Tip 7: Eat a brain-boosting diet

Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains, “healthy” fats (such as olive oil, nuts, fish) and lean protein will provide lots of health benefits, but such a diet can also improve memory. For brain health, though, it’s not just what you eatit’s also what you don’t eat. The following nutritional tips will help boost your brainpower and reduce your risk of dementia:

don

t

Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold water “fatty fish” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring.

Get your omega-3s.

If you’re not a fan of seafood, consider non-fish sources of omega-3s such asseaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.

If you’re not a fan of seafood, consider non-fish sources of omega-3s such as

Limit calories and saturated fat. Research shows that diets high in saturated fat (from sources such as red meat, whole milk, butter, cheese, cream, and ice cream) increase your risk of dementia and impair concentration and memory.

Limit calories and saturated fat.

Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Colorful fruits and vegetables are particularly good antioxidant “superfood” sources.

Eat more fruit and vegetables.

Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.

Drink green tea.

Drink wine (or grape juice) in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation (around 1 glass a day for women; 2 for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer’s disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.

Drink wine (or grape juice) in moderation.

Tip 8: Identify and treat health problems

Tip 8: Identify and treat health problems

Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame.

It’s not just dementia or Alzheimer’s disease that causes memory loss. There are many diseases, mental health disorders, and medications that can interfere with memory:

Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.

Heart disease and its risk factors.

Diabetes. Studies show that people with diabetes experience far greater cognitive decline than those who don’t suffer from the disease.

Diabetes.

Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion.

Hormone imbalance.

Medications. Many prescription and over-the-counter medications can get in the way of memory and clear thinking. Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects.

Medications.

Is it depression?

Is it depression?

Emotional difficulties can take just as heavy of a toll on the brain as physical problems. In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. The memory issues can be particularly bad in older people who are depressedso much so that it is sometimes mistaken for dementia. The good news is that when the depression is treated, memory should return to normal.

Tip 9: Take practical steps to support learning and memory

Tip 9: Take practical steps to support learning and memory

Pay attention. You can’t remember something if you never learned it, and you can’t learn somethingthat is, encode it into your brainif you don’t pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into your memory. If you’re easily distracted, pick a quiet place where you won’t be interrupted.

Pay attention.

Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain. Even if you’re a visual learner, read out loud what you want to remember. If you can recite it rhythmically, even better.

Involve as many senses as possible.

Relate information to what you already know. Connect new data to information you already remember, whether it’s new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.

Relate information to what you already know.

For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words.

For more complex material, focus on understanding basic ideas

Rehearse information you’ve already learned. Review what you’ve learned the same day you learn it, and at intervals thereafter. This “spaced rehearsal” is more effective than cramming, especially for retaining what you’ve learned.

Rehearse information you’ve already learned.

Use mnemonic devices to make memorization easier. Mnemonics (the initial “m” is silent) are clues of any kind that help us remember something, usually by helping us associate the information we want to remember with a visual image, a sentence, or a word.

Use mnemonic devices to make memorization easier.

6 types of mnemonic device

1. Visual image Associate a visual image with a word or name to help you remember them better. Positive, pleasant images that are vivid, colorful, and three-dimensional will be easier to remember.

1. Visual image

Example: To remember the name Rosa Parks and what she’s known for, picture a woman sitting on a park bench surrounded by roses, waiting as her bus pulls up.

Example:

2. Acrostic (or sentence) Make up a sentence in which the first letter of each word is part of or represents the initial of what you want to remember.

2. Acrostic (or sentence)

Example: The sentence “Every good boy does fine” to memorize the lines of the treble clef, representing the notes E, G, B, D, and F.

Example:

3. Acronym An acronym is a word that is made up by taking the first letters of all the key words or ideas you need to remember and creating a new word out of them.

3. Acronym

Example: The word “HOMES” to remember the names of the Great Lakes: Huron, Ontario, Michigan, Erie, and Superior.

Example:

4. Rhymes and alliteration Rhymes, alliteration (a repeating sound or syllable), and even jokes are a memorable way to remember more mundane facts and figures.

4. Rhymes and alliteration

Example: The rhyme “Thirty days hath September, April, June, and November” to remember the months of the year with only 30 days in them.

Example:

5. Chunking Chunking breaks a long list of numbers or other types of information into smaller, more manageable chunks.

5. Chunking

Example: Remembering a 10-digit phone number by breaking it down into three sets of numbers: 555-867-5309 (as opposed to 5558675309).

Example:

6. Method of loci Imagine placing the items you want to remember along a route you know well, or in specific locations in a familiar room or building.

6. Method of loci

Example: For a shopping list, imagine bananas in the entryway to your home, a puddle of milk in the middle of the sofa, eggs going up the stairs, and bread on your bed.

Example:

Some selected books for you, must read :

Some selected books for you, must read :

Buy Believe in Yourself Book Online at Low Prices in India

Buy The Power of your Subconscious Mind Book Online at Low Prices in India

Leave a Feedback

Thanks : )vvv

This answer originally appeared on this Quora question on Studying.

Anonymous

View all posts

Add comment

Your email address will not be published.