Add Some Cocoa To Your Diet
Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.
They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.
A study of 30 healthy people found that those who consumed dark chocolate containing 720 mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids .
To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids.
Summary Cocoa is high in antioxidants that may help improve memory performance. Make sure to choose dark chocolate with 70% cacao or higher so you get a concentrated dose of antioxidants.
How Do I Make My Brain Faster
The best way to make your brain faster is to recall much of the information and memories simultaneously. To do so, you need to train your brain daily and give it the right nutrients to work right.
People who have good sleep quality, and train themselves physically, have better chances to make their mind work faster. Nootropic supplements and vitamins may also help since they can increase neurotransmitters levels in your brain cells.
Finally, if you engage yourself in risky activities, you can expect your brain to work faster since it will have to find quick solutions for your survival.
Changing Your Lifestyle Enhancing Your Memory
While there is no specific diet to prevent Alzheimer’s, studies have shown that a healthy diet may help lower the risk. Research has shown that the Mediterranean diet may lower the risk of developing Alzheimer’s, and may even help prolong life in people with Alzheimer’s. The Mediterranean diet has very little red meat. The diet focuses on fruits, vegetables, and nuts, with moderate amounts of dairy, fish, and poultry. Olive oil is an important source of healthy fats. Moderate amounts of alcohol, particularly wine, may also lower the risk of Alzheimer’s. However, doctors don’t recommend that people start drinking alcohol to prevent disease.
Researchers speculate that there may be a small protective quality of caffeine from the risk of dementia. But more research needs to be done in this area. In the meantime, Lausier recommends the “common sense” steps for enhancing your memory, such as not smoking and avoiding too much caffeine or alcohol. “Some of these changes may make more difference in the outcome than a lot of expensive drugs or supplements.”
Challenging your brain to learn new things is another important way to prevent memory loss, she says. It might involve learning a foreign language, an instrument, or a computer program, for example. “It doesn’t matter if you’re successful,” she says. “Just the act of trying turns on parts of your brain that are getting cobwebs.”
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How Can I Overcome Forgetfulness
Being forgetful is one of the hardest drawbacks in your personality. If you need to overcome forgetfulness, you should train your brain to recall all registered information and memories sooner.
Then you can also repeat things on regular terms to ensure that you can remember them. People repeating a particular circle of tasks can overcome forgetfulness easier than others that follow no specific schedule in their day.
Being close to your friends and family also gives you the satisfaction you need to relieve yourself from forgetfulness. If you are mentally and emotionally stable, you will never forget again.
Tip : 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 is it more lighthearted pastimeshanging out with friends or enjoying a funny moviethat come to mind? If youre like most of us, its probably the former. But countless studies show that a life full of friends and fun comes with cognitive benefits.
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How To Improve Your Memory According To Neuroscience
Why is it that you can perfectly recite the words to *NSYNCs Bye Bye Bye, but cant remember the title of the new TV show you started watching on Netflix and wanted to tell your coworker about?
We remember things because they either stand out, they relate to and can easily be integrated in our existing knowledge base, or its something we retrieve, recount or use repeatedly over time, explains Sean Kang, PhD, assistant professor in the Department of Education at Dartmouth College, whose research focuses on the cognitive psychology of learning and memory. The average layperson trying to learn nuclear physics for the first time, for example, will probably find it very difficult to retain that information.” That’s because he or she likely doesnt have existing knowledge in their brain to connect that new information to.
And on a molecular level neuroscientists suspect that theres actually a physical process that needs to be completed to form a memory and us not remembering something is a result of that not happening, explains Blake Richards, DPhil, assistant professor in the Department of Biological Sciences and Fellow at the Canadian Institute for Advanced Research.
So the ultimate question, at the cellular level, as to whether or not a memory gets stored is does that process actually complete properly, he explains. Do all of the molecular signals get transmitted to ensure that that cell changes physically?
And thats probably a good thing, he adds.
How Can I Get Smarter
The only way to get smarter is to train your brain daily. Shut off the television and your smartphone. Then you can give time to yourself to read a book and write down everything worth mentioning.
You will also get smarter if you exercise a lot and adopt social life abilities. Talking to other people can make you smarter. If you participate in sports activities, you will also get brighter.
Feeding yourself with the right nutrients for your brain can make you smarter a lot faster. When getting nootropic supplements, you should expect a better neurotransmitter boost and improved cognitive functions.
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Use The Learning Cycle
There are 4 simple parts to learning:
- Have an experience
- Reflect on what it means to you
- Question and abstract your own thoughts
- Test it out and get feedback
When you are faced with information that you dont quite understand, check to see if you are missing part of this learning cycle. Usually if it doesnt make sense you have to reflect and question. One of the simplest and most effective questions to ask are, What does this mean to me?, What does this remind me of?, What do I have to do in order for this to make sense to me?. Asking these types of questions with the ‘expectation that you will receive an answer, will send your brain into search mode, looking for connections. While it may not always come back with the right answer first time, keep on asking and eventually you will have one of those ‘light bulb moments.
Focus On The Consequences
Napoleon focused on the important part: capturing Moscow. Nobody could accuse him of thinking small. Yet he overlooked that the Russian army could still fight even after giving up the countrys most important city.
So was Moscow not an important target after all?
Success expert Brian Tracy has a litmus test: things are important to the extent that they have important consequences. Things are unimportant to the extent that they have no important consequences.
When faced with a choice, ask yourself, what would be the consequences of each option?
- Want to spend an hour studying or watching the new series on Netflix? What would be the consequences of each option? Netflix can sometimes be a better choice, but it helps to put things in perspective.
- Want to maintain your apartment by yourself or to pay a cleaning service? Would would be the consequences of each option?
- Want to meet up for coffee with this acquaintance of yours or catch up on your work instead? What would be the consequences of each option?
The choice can be different for different people. An aspiring filmmaker may have a legitimate reason for choosing Netflix. Personally, cleaning your own apartment can be relaxing and nourishing even if the economics of hiring a cleaner looks compelling because you are earning a high hourly rate.
This is where you will need a basic idea of who you are what are your goals, values and aspirations.
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How To Boost Brain Power At Any Age
A strong memory depends on the health and vitality of your brain. Whether youre 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, theres lots you can do to improve your memory and mental performance
They say that you cant teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage simply isnt 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.
The brains 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 nine tips can show you how.
Build A Strong Memory With Physical Exercise
Physical exercise helps keep both your body and brain fit.
In fact, physical exercise could be the most important thing you do to keep your brain in shape, even more important than using it to think!
Just as regular exercise builds bigger muscles and a stronger heart, it also increases brain volume.
Exercise raises levels of brain-derived neurotrophic factor , a protein that stimulates the formation of new brain cells and neural connections.
Exercise specifically increases the number of cells in the hippocampus, your brains memory center.
The hippocampus gradually shrinks with age, but exercise stimulates its growth.
You may be pleased to know that exercise doesnt have to be strenuous to build brain fitness.
The best types of exercise are those that just about everyone no matter their level of physical fitness can do.
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Eat A Mediterranean Diet
We know that eating right is important to brain function. Research shows that diets high in vegetables, omega 3’s, and fruits may help preserve the memory as we age. A Mediterranean Diet–which is high in fruits, veggies, and omega-3’s –may help preserve memory loss as we get older. Studies resulted in a 19 percent lower likelihood of cognitive problems in those who ate more omega-3 fatty acids, and avoided red meats and dairy.
Embrace Your Inner Artist
Creating art stimulates your imagination, makes you more observant, and improves your memory.
Art therapy can improve cognitive abilities even in people with serious brain conditions.
Remarkably, it can improve memory in Alzheimers patients by up to 70%.
Engage in a creative pastime just for fun. The results dont need to be fine art.
If you need ideas to get started, check out this list of 100 Art Therapy Exercises.
If you arent artistic, no worries! Even doodling can help you stay focused, learn new concepts, and retain information.
Doodling while listening to a lecture can increase memory recall by an impressive 30%.
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Guard Your Mental Wellbeing
Anxiety, stress, and depression have been found to cause memory problems. They can affect your focus while learning.
Theres no way you can learn when you are depressed, anxious or stressed. It does not matter if forgetfulness is an outcome of a mental ailment or a contributing factor you must go for medical treatment if you discover you have anxiety or depression.
Sleep Helps Learning Memory
- By Harvey B. Simon, M.D., Editor, Harvard Health
Picture the peaceful sleeper nestled under the covers: body at rest, breathing and pulse slow and steady. But beneath that serene surface, the brain is hard at work, processing the events of the day. It sorts and files, makes connections, and even solves problems. As I write in the February 2012 , even a brief nap may boost learning, memory, and creative problem solving.
Several recent studies strengthen the connection between sleep and learning.
Reactivate and reorganize. A 2010 Harvard study suggested that dreaming may reactivate and reorganize recently learned material, which would help improve memory and boost performance. In the study, volunteers learned to navigate a complex maze. During a break, some were allowed to nap for 90 minutes, others werent. When the volunteers tackled the maze again, only the few who dreamed about it during their naps did better.
Shorter naps. In another Harvard study, college student volunteers memorized pairs of unrelated words, worked on a maze puzzle, and copied an intricate figure. All were tested on their work, and half were allowed to nap for 45 minutes. During a retest, napping boosted the performance of volunteers who initially did well on the test, but didnt help those who scored poorly the first time around.
You can on the Harvard Mens Health Watch home page.
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Economize Your Brain Use
If you don’t need to use mental energy remembering where you laid your keys or the time of your granddaughter’s birthday party, you’ll be better able to concentrate on learning and remembering new and important things. Take advantage of calendars and planners, maps, shopping lists, file folders, and address books to keep routine information accessible. Designate a place at home for your glasses, purse, keys, and other items you use often. Remove clutter from your office or home to minimize distractions, so you can focus on new information that you want to remember.
Try Acronyms Abbreviations And Mnemonics
Mnemonic devices can be in the form of acronyms, abbreviations, songs, or rhymes.
Mnemonics have been tested since the 1960s as an effective strategy for students. Youve probably been taught a few mnemonic devices for remembering long lists. For example, the colors of the spectrum can be remembered with the name ROY G. BIV .
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Repeat What You Want To Know
When you want to remember something you’ve just heard, read, or thought about, repeat it out loud or write it down. That way, you reinforce the memory or connection. For example, if you’ve just been told someone’s name, use it when you speak with him or her: “So, John, where did you meet Camille?” If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you’ve done. And don’t hesitate to ask for information to be repeated.
Surprising Ways To Retain Sharp Memory Using Brain Games That Strengthen Mental Functioning
As we grow older, we all start to notice some changes in our ability to remember things.
Maybe you’ve gone into the kitchen and can’t remember why or can’t recall a familiar name during a conversation. You may even miss an appointment because it slipped your mind. Memory lapses can occur at any age, but we tend to get more upset by them as we get older because we fear they’re a sign of dementia, or loss of intellectual function. The fact is, significant memory loss in older people isn’t a normal part of agingbut is due to organic disorders, brain injury, or neurological illness, with Alzheimer’s being among the most feared.
Most of the fleeting memory problems that we experience with age reflect normal changes in the structure and function of the brain. These changes can slow certain cognitive processes, making it a bit harder to learn new things quickly or screen out distractions that can interfere with memory and learning. Granted, these changes can be frustrating and may seem far from benign when we need to learn new skills or juggle myriad responsibilities. Thanks to decades of research, there are various strategies we can use to protect and sharpen our minds. Here are seven you might try.
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Keep Your Brain Hydrated
It isnt just what you eat that affects your memory, its also what and how much you drink.
Water might just be the best brain tonic.
Your brain is 73% water and it takes only 2% dehydration to diminish your memory, attention, and other cognitive skills.
To illustrate how easily this can happen, you can lose 10% of your bodys water after a strenuous physical workout.
Mild dehydration causes measurable brain shrinkage with adverse effects on concentration, alertness, and short-term memory.
Its estimated that 75% of the US population does not drink adequate fluids.
The effects of dehydration on the brain are so pronounced that they mimic the symptoms of dementia.
How much do you need to drink?
The 8 glasses per day rule is an over-simplification.
A better rule of thumb is to divide your weight in pounds by two and drink that many ounces of water per day.
Better yet, check out this online hydration calculator created by Camelbak.com.
It will help you determine how much water you need when you exercise by taking into account variables such as your age, weight, gender, activity level, temperature, and even cloud cover.
What Is The Best Vitamin For Memory
Many studies have shown a clear and positive correlation between the consumption of vitamins and your memory enhancement. The latest article published online talks about Vitamin D and its importance in keeping your memory standards higher.
People who suffered from Vitamin D insufficiency had issues with their cognitive and mental functions. Not to mention, that Vitamin D is always present as a catalyst in the nerve cell reactions that create memory molecules.
Make sure you take plenty of Vitamin D supplements to increase the chances of having a sharpened mind.