How Much Protein Should A 2 Year Old Consume Daily Memory: How to Sharpen It

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Memory: How to Sharpen It

Memory is the mental capacity or ability to retain and recall facts, events, impressions, etc. Alternatively, it can be defined as the mental ability to remember or recognize past experiences. It is essential in our daily life. We could not function in the present without relying on our memory.

Human memory involves three components:

1. Encoding – Encoding is the first step to creating a new memory. It converts information into a construct that is stored in the brain. It is a process that begins with perception through the senses. The creation of memory begins with attention. A memorable event causes neurons in the brain to fire more frequently, making the experience more intense and increasing the likelihood that the event will be encoded as a memory. Emotion tends to increase attention.

2. Storage and retention of information – Store and retain is the more or less passive process of retaining information in the brain, whether sensory memory, short-term memory, or more permanent long-term memory. The more information is repeated or used, the more likely it is to be retained in long-term memory.

3. Recalling – Memory recall refers to the subsequent re-access to events or information from the past, which were previously encoded and stored in the brain. In common parlance, this is called remembering.

However, memory is malleable and tends to deteriorate with age. Thus, one can stay sharp by learning the science of remembrance.

The human brain has an incredible ability to reshape itself when it comes to learning and memory. The brain’s natural power of neuroplasticity allows us to learn and improve our memory at any age.

Ways to sharpen memory –

Here are some of the important ways to sharpen memory:

Exercise your brain – Memory, like muscle strength, requires “use it or lose it”. The more you work your brain, the better you will be able to process and memorize information. To strengthen the brain, you have to keep learning and developing new skills. The activity should be something that is unfamiliar and out of our comfort zone. The activity should be stimulating. An activity, which allows us to start at an easy level and progress as our skills improve, pushing us to continue to expand our abilities, is more suitable. However, we must choose activities that, while challenging, are still enjoyable and satisfying.

Exercise regularly – Exercise reduces stress hormones. Perhaps exercise plays an important role in neuroplasticity by stimulating growth factors and stimulating new neural connections. Aerobic exercise is especially good for the brain, so we should choose activities that keep our blood flowing. Overall, any physical exercise that is good for our heart is great for our brain. According to a study from the University of Illinois at Urbana-Champaign, a year of regular aerobic exercise can increase the size of an adult’s hippocampus by 2%. Researchers have also found that regular strength training can boost short- and long-term memory performance and attention. Physical activities that require complex motor movements are particularly beneficial for brain development.

Go for the Joe – Researchers have found that caffeine blocks inflammation in the brain, specifically adenosine receptors, which can trigger a chain reaction that initiates cognitive decline in the mind. The amount of caffeine we drink depends on the strength of the coffee and the size of the cup. You don’t have to exceed the limit of drinking three standard-sized cups of coffee a day to get the benefit. On the contrary, consuming more coffee than that can negatively affect mental health.

Develop healthy sleeping habits – Over 95% of adults need 7.5-9 hours of sleep each night to avoid sleep deprivation. Even skimping on a few hours makes a difference! Memory, creativity, problem-solving abilities, and critical thinking are all compromised. Research shows that sleep is necessary for memory consolidation, the key memory-enhancing activity that occurs during the deepest phases of sleep.

To make friends – Humans are very social. We are not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains. In fact, interacting with others may be the best brain exercise. Research shows that having meaningful friendships is vital not only for emotional health but also for brain health. The researchers also found that people with the most active social lives have the slowest rate of memory decline.

Keep stress under control – Stress is one of the brain’s worst enemies. Over time, chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in forming new memories and retrieving old ones. Studies have also linked stress to memory loss.

Eat brain-boosting foods – Eating a diet of fruits, vegetables, whole grains, healthy fats (like olive oil, nuts, fish), and lean proteins will provide many health benefits. Such a diet can also improve memory. For brain health, it’s important that it’s not just what we eat, it’s also what we don’t eat.

Improve skills to memorize – We can take practical steps to support learning and memory by:

• To pay attention,

• Involve as many senses as possible,

• Link information to what we already know,

• Focus on understanding basic ideas for more complex material,

• Repeat the information we have already learned,

• Use mnemonic devices to facilitate memorization.

The bottom line is that human memory tends to decline with age but, on the contrary, it is malleable due to the brain’s remarkable power of neuroplasticity. We can sharpen our memory by taking appropriate measures, which are within everyone’s reach but which must be practiced regularly and effectively.

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