Having a good intellectual capacity and maintaining mental acuity is very important in all moments of life , not only during studies or in professional life. In all cases, a good memory depends on the health and vitality of the brain . But gray matter ages, just like the rest of the body.
The good news is that it is also possible to exercise the
brain to keep it healthy and realize its potential , even improve it.
The human brain has an amazing ability to adapt and change,
even in old age. This ability is known as neuroplasticity . Thanks to it, if
properly stimulated, the brain can form new neural connections, alter existing
connections and adapt to change.
Thanks to the neuroplasticity of the brain, it is possible
to increase cognitive capacity, improve learning capacity and improve memory.
Tips to improve brainpower
With a few simple habits to apply in your daily life, you
can work and improve your intellectual capacity and memory. Here are some of
them:
1. Exercise
When we do physical exercise, the brain is also exercised .
In fact, treating our body well helps us process and remember information.
Physical exercise increases brain oxygenation and reduces
the risk of disorders that cause memory loss, such as diabetes or
cardiovascular disease. In addition, exercise also increases brain chemical
effects useful to protect neurons.
2. Don't steal from sleep
sleeping woman
When there is a lack of sleep, the brain cannot function at
its best . Skills such as creativity , problem-solving skills, critical
thinking, and other intellectual skills are seriously compromised.
Also, sleep is essential for learning and memory. Research
shows that sleep is necessary for memory consolidation , which occurs in the
deep stages of sleep.
3. Don't steal time from social life and fun
Several studies show that a life full of social life and fun
has important cognitive benefits. In fact, people are highly social beings, and
we cannot thrive in isolation. What's more, social relationships stimulate our
brain, interaction with others is the best type of brain exercise.
Research shows that having meaningful relationships and a
strong support system are vital not only for emotional health, but also for
brain health. In a 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.
Having fun is good for the brain too. If laughter is the
best medicine for the body, it is also the best medicine for the brain.
Unlike emotional responses, which are limited to specific
areas of the brain, laughter involves various regions throughout the brain . In
addition, laughing activates areas of the brain that are vital for learning and
creativity. As psychologist Daniel Goleman points out in his book Emotional
Intelligence , "laughter ... seems to help people think more broadly and
associate more freely."
friends talking coffee
4. Manage stress
The stress is one of the worst enemies of the brain. Over
time, if left unchecked, chronic stress 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. Relaxation techniques are very useful for this.
In addition to stress, depression, anxiety, and chronic
worry are also detrimental to the brain and brainpower. In fact, some of the
symptoms of depression and anxiety include trouble concentrating , making
decisions, and remembering things.
5. Eat well
The brain needs fuel, just like the rest of the body. But
there is no specific diet for the brain, since the recommended diet for good
physical health is the same as for good intellectual health.
A diet based on fruits, vegetables , whole grains,
"healthy" fats, and lean protein is recommended. This type of diet
will provide a host of health benefits and help improve memory.
For mental energy it is convenient to choose complex
carbohydrates . Carbohydrates fuel the brain, but simple carbohydrates (sugar,
white bread, refined cereals) give a quick boost followed by an equally quick
drop. There is evidence to suggest that diets rich in simple carbohydrates may
increase the risk of cognitive decline in older people.
To have healthy energy that lasts, you need to eat complex carbohydrates, such as brown rice and bread, oatmeal, high-fiber cereals, and legumes. On the other hand, it is completely inadvisable to abuse calories, saturated fat, and alcohol to maintain good brain health, just as it is with physical health.
6. Train the brain
By the time we reach adulthood, our brains have developed
millions of nerve pathways that help process information quickly, solve
day-to-day problems, and perform common tasks with minimal mental effort. But
if we focus on always doing the same thing, we are not giving the brain the
stimulus it needs to continue growing and developing.
The memory and
intellectual capacity, such as muscle strength, need to be used if you do not
want to miss. Therefore, it is necessary to work on them and propose new challenges
to improve the ability to process and remember information. The best brain
activities for mental exercise are those that break the routine and challenge
us to develop new brain pathways.
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