There is a very simple way to strengthen short and long term memory; this method works for both students and Alzheimer’s patients. Most of us think that it will be effective to try hard to learn new information. However, what we really need is to do nothing for a short time. After learning something, if you sit on one side and listen for 10-15 minutes, you will see that you remember the newly learned information much better. In order to take regular breaks during learning and not to interfere with the formation of memory between them, it is necessary to do nothing to keep the brain busy.
Resting the brain without looking at emails, smart phone, internet and doing nothing. This is a recommended method not only for students but also for diseases such as memory loss and dementia. Experiments show that the capacity of learning and remembering is increased with this method, which was not noticed before.
The Mediterranean diet
The Mediterranean diet is considered the healthiest diet. People who are fed in this way greatly reduce the likelihood of Alzheimer’s disease when living healthy and long. It has been proven that the Mediterranean diet increases memory and attention, and at the same time, age-related cognitive decline slows down the pace considerably.
MIND diet, on the other hand, is a diet program prepared with the aim of cognitive weakening. MIND Mediterranean-Intervention for Nerodegenerative Delay stands for Delay. In the MIND diet research, 1000 people following this diet were followed for 8 years. Participants who strictly followed the MIND diet were found to have reduced the risk of getting Alzheimer’s by 53 percent.
Researchers note that even participants who do not strictly follow the diet provide significant gains in preserving memory. Even making minor changes in daily nutrition routines reduced the risk of dementia by 35 percent. In addition, a low-carb (healthy fat and protein-weighted) nutritional routine has been shown to strengthen memory.
But don’t let all these diet programs scare you. What you should focus on in all these diet programs should be their diets rather than differences. All three diet programs mentioned above say that you should get unprocessed natural foods, stay away from sugar and trans fats, and instead add healthy fats to your diet.
Stay Away From Trans Fat
Trans fats are fats found in processed foods that cause heart disease, stroke, diabetes, obesity, cancer and many other diseases. Trans fats damage your brain in many ways. They cause inflammation and inflammation, increase the damage caused by free radicals, disrupt brain membrane integrity and stop the production of omega-3 fatty acids.
Regular consumption of trans fat not only affects your memory, but also increases your risk of depression by 50 percent. Trans fats are so dangerous that some countries even ban their use. Clean your kitchen from all foods containing trans fat. It then remove processed oils such as sunflower oil from your diet routine. Processed oils such as sunflower oil have a 4.2 percent trans fat. Even if you see the phrase ‘free from trans fat’ on the packages of processed oils such as sunflower oil or soy oil, don’t believe it. Due to their production processes, all processed oils contain a certain amount of trans fats.
Avoid Sugar Consumption
Refined sugar consumption has been proven to cause inadequate memory formation, learning disorders and depression. Constantly high blood sugar reduces the hippocampus activity, the hippocampus is the part of the brain that is most associated with memory. Excess glucose consumption negatively affects attention span, short-term memory, and mental balance.
Sugar is also the most important food that leads to Alzheimer’s, which many experts call ‘brain diabetes’. Check out the ingredients list of all the foods and beverages you consume and start removing those with the most sugar from your diet routine. But you have to look beyond the word ‘sugar’. Another ingredient used in place of sugar is high fructose corn syrup (HFCS). But there are more than 60 names used for sugar. Some may even have names that sound relatively healthy, such as raw sugar, honey, agave nectar, or juice concentrate.
Your brain affects not only what you eat but also what you drink. Drinking water is the best thing you can do for your brain. 73 percent of your brain is made up of water, and only a 2 percent reduction weakens your memory, reduces your attention, and affects all your other cognitive skills. While moderate thirst concentration negatively affects alertness and short-term memory, it can also cause your brain to shrink. Even the symptoms of thirst are very similar to dementia.
The rule of drinking 8 glasses of water a day is a simple escape because this amount differs for everyone. By entering your height and weight, you can easily make your account on the websites that calculate the amount of water you need to drink.
Consume Enough Caffeine
Caffeine is the most popular stimulant in the world. Everyone drinks coffee to open their mind, to increase focus and productivity. Drinking a small amount of caffeine may work, but drinking too much coffee can make you sleepless and anxious. Moreover, it can also be addictive.
In fact, caffeine addiction and caffeine withdrawal symptoms are now accepted as a psychiatric disorder. Drink caffeine without overdoing drinks like coffee and tea. These traditional drinks protect and nourish your brain thanks to their antioxidant and other useful ingredients, as well as caffeine.
Take Omega-3 Supplements
DHA (docosahexaenoic acid) is omega-3 essential fatty acid, which is the brain; It is an important building block of the brain cortex, which is the part responsible for memory, language, creativity, emotion and attention. Basically, taking fatty acid supplements, especially DHA, is the best thing you can do to support brain health and cognitive function.
DHA facilitates neurotransmitter activity and increases the number of neurotransmitter receptors. Low levels of DHA will result in a structurally smaller brain. Fish oil, a popular source of DHA, has been proven to increase short-term memory by 23 percent in young adults.
Learn a New Language
Few people embark on a new language learning business to strengthen their memory. Fortunately, you don’t have to be so ambitious. Learning a second language minimally will strengthen your mental skills. If you already know a second language like your mother tongue, you are lucky, learning a new language will not be that difficult for you.
Of course, you don’t need to learn a language from start to finish. Research shows that the 100 most used words for all languages make up 50 percent of daily speech. Type and search ‘basic 100 words’ for any language and you can find free online lessons. Set yourself a goal of learning 3 new words every day and you will see that you have learned these 100 words in three months.
Listen to Music Frequently
Music is one of the few activities that work both sides of the brain. Especially listening to instrumental music affects your memory, attention, focus, language skills and physical coordination positively. Playing a musical instrument is much more effective in mental development than passive listening. Children with instrument training have a much higher IQ and a more developed memory than their peers who have never studied music.
Older people with dementia can experience the emotions they forgot when they listen to their favorite music. Listen, play, sing or dance with music. It will all be good for your brain.
Have a Hobby
It is already known that hobbies such as chess or computer programming, which are mentally challenging, are beneficial for your brain. But hobbies like sewing or carpentry are also very useful for your brain. According to a study, stitching, carpentry, drawing, photography, gardening, and hobbies that serve a purpose, have an effect like meditation in the brain.
All handicraft hobbies keep you away from depression, protect your brain from aging, increase dopamine release. Since it strengthens your memory, it slows down dementia or cognitive decline that will occur in later years.
Do Physical Exercises
Physical exercises keep your body in shape, not just your body. Even physical exercises are the most important thing you need to do to keep your brain in shape. Exercising strengthens muscles and heart, as well as increases brain volume.In addition, exercising increases the level of proteins called brain-derived neurotrophic factors that trigger new cell formation in the brain.
It also increases the number of cells in the hippocampus. The hippocampus may shrink with age, but exercising will stop shrinking, and will even make the hippocampus grow. Also, your exercise does not need to be very heavy. The best exercises are exercises that anyone can do.
Having Regular Sleep Time
Getting quality and sufficient sleep is very important for your brain and overall health. Not getting enough sleep negatively affects your memory, creativity, decision making and attention mechanisms. Just being sleepless for one night will lower your mental performance so much that you will be at the same level with a drunk. Factors such as stress levels, your choice of food, caffeine consumption, exposure to light affect your sleep quality and sleep.
Breathe Through the Diaphragm
If you watched a baby or a pet while sleeping, you may have noticed that their bellies get up and down while breathing. This is called breathing through the diaphragm. In fact, the right breath is taken. However, as with most adults, we breathe only from our chest due to the stress brought on by modern life.
Your brain uses 20 percent of your oxygen intake, and brain cells can survive just a few minutes without oxygen. It will be very useful for your mental functioning to maximize your oxygen intake by breathing through the diaphragm. You can get used to breathing through the diaphragm by doing diaphragm exercises every 5-10 minutes.
There are many different types of reminders you can use. Control List; used by people with stressful jobs such as surgeons, pilots and emergency workers. You can also increase your chances of remembering by taking notes. However, you should take notes by hand-writing, taking notes on electronic devices will not be so effective. You can also use visual cues. Especially if you are trying to get a new habit, it will be useful for you. You can start by placing an object about what you want to remember in a visible place in the house.
Creating concept maps is also a good reminder. You can create it by drawing by hand or on a computer. The reason it is more effective than traditional note taking method is that it is not linear. You can place the important information on the big branches of the tree and the less important things on the small branches by pouring the concepts and the things you want to remember on the paper in the form of a tree. It is also very useful to keep a notebook or sticky papers on your desk, in your bag or in your car.
Pay your Attention
Paying attention is the most powerful but also the most overlooked technique to improve your memory. You ask why? You can’t already remember something you haven’t processed in your brain. However, distraction is a common problem today.
The two most distracting habits are messiness and doing more than one job at a time. Disorganization reduces the concentration of your brain, making it difficult to process information. Doing more than one job at the same time makes it difficult for you to focus on a single job and disrupt your short-term memory.