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Improving Your Memory With Diet

Forgetfulness is normal as we get older, but the true secret to maintaining your memory might be no further than your fridge. It is because professionals are discovering that particular food items and nutrition can definitely guard your memory, mental ability and reactions. If you are encountering loss of memory, attempt to obtain more of the following food items.

Indeed, everyone knows that fresh fruits are great for us, however, do you truly get adequate amounts? If you're having memory difficulties, consuming the correct amount of fruits in your daily diet can significantly help to enhance your memory. Fresh fruit is beneficial to the human brain in many ways. Also, the all-natural sugar present in fruit stimulates your brain, making you think more quickly and recall more easily. They include anti-oxidants that safeguard cognitive abilities as well.

Fish are a fantastic supply of essential fatty acids. Omega-3s are essential for a number of functions in the human brain, such as memory. Omega-3s also benefit other parts of the body such as the heart. A single research study discovered that students who supplemented with Omega-3 essential fatty acids boosted their reading pace and comprehension capabilities, writing and focus.

Drinking water is essential for mental performance for a lot of reasons too. Obtaining sufficient drinking water is important to your psychological well being simply because 85% of our brain tissues consist of H2O. When not properly hydrated, our blood moves more slowly, leading to insufficient nutrients and O2 within the brain. For optimum efficiency of the brain, attempt to consume eight or ten glasses of drinking water each day. Energy drinks don't count, as they can improve energy for a while, but leave us crashing later. People who don't consume sufficient water generally substitute with coffee or sugar-loaded soda pop, which are not the healthiest choices.

Higher protein content has also been believed to improve memory. Red meat provides a superb supply of vitamin B-12 and carnitine, which assist healthy thinking processes. Additionally, meat includes creatine, that has been proven to enhance memory and basic Intellect.

Enhancing your eating habits by including these foods can greatly assist in safeguarding your memory and enhance brain performance. For the best benefits, attempt to combine your diet plan with brain exercises. A combination of these two can drastically improve brain performance.

Benefit From Cognitive Training Benefits Can Be Predicted

Cog­ni­tive per­for­mance can be improved, but peo­ple do vary in abil­ity.

A study recently showed that the brain activ­ity in the dor­sal stria­tum part of the brain at the beginning learning a com­plex video game could accu­rately predict improvement. In the study, 34 young people with lit­tle expe­ri­ence in video games play were taught to play a com­plex video game. After ini­tial instruc­tion, they played the game while their brains were being scanned. For approximately 38 days, they com­pleted 10 two-hour train­ing ses­sions, play­ing the game without the scanner. A sec­ond fMRI scan sim­i­lar to the first one was then done.

The results showed that the pat­terns of activ­ity in the dor­sal stria­tum recorded before the start of train­ing were very pre­dic­tive of the suc­cess at excelling at the video game.  It was found that the activ­ity in the dor­sal stria­tum was higher for the better learners than for the poorer learn­ers. The cor­re­la­tion between improve­ment in score and activ­ity in this brain region was significant.

The poor and good learn­ers dif­fer in their level of activ­ity in the dor­sal stria­tum and also in the activ­ity pat­terns in this brain region. This data allowed the researchers to pre­dict which sub­jects would be good learn­ers just by observing their brain activ­ity before the train­ing sessions began.

Interestingly, train­ing with the same video game (Space Fortress) has been shown to improve flight con­trol pro­fi­ciency in novice pilots. Since train­ing can be costly, both in both cost and time factors, being able to deter­mine before train­ing who would ben­e­fit the most from it could lower training expense.

These results are important also for those wanting to boost spe­cific mind performance areas such as attention, memory, etc. The best brain train­ing should be tailored to the indi­vid­ual and their objectives. Being able to deter­mine what kind of train­ing would ben­e­fit the person the most would be very helpful in decid­ing which train­ing to use. 

Tips and Tricks To Improve Brain Memory

Have you ever though of how you could improve your brain memory? There are a few ways to help your mind retain important information.

One method is using classification to help your brain to store more data.

Kids in school are often given lots of data, graphs and charts to memorize. The reason for this is found in the way our brains are able to store facts. Charts and graphs are much easier for our brains to retain than pure worded information.

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Remembering the names of the required items for grocery shopping can be difficult. I magine that a list is 3 pages in length and also contains all kinds of goods from diapers to bananas, olives, steak, cooking oil, bread, shampoo, etc. You can help your brain and make it easier to remember if you sort the items in your mind. Try sorting them all below the headings of food, household needs, hygiene aids, baby care, etc.

If you sort this way, when you visit the grocery store, you'll imagine the specific categories laid out in your mind and buy the items you need accordingly. If you group the items in this way, it's much easier to remember them. Try it on your next shop. You'll be surprised at how well this actually works.

So, what about remember specific and important details?

For example, for remembering a long number such as a credit card number, it will be much easier to remember if you put a space in between each 4 numbers. Using famous dates that correspond to these numbers can also help to keep them in mind. Finding a pattern in the numbers for yourself can also help you to remember them easier.

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Repetition improves memory...

If you need to remember a load of facts, try using memory cards to prod your memory. Prepare flash cards using a question attached to one side and the response on the other side. Keep going through them and eventually your brain will retain the facts.

To cram for an exam only slots facts into your short-term memory. You may remember the information for their exam the next day, but almost certainly will not retain any of the information when it's final exam time. Spacing out your studying time is crucial, as doing so will enable your brain to encode the content and store it in your long-term brain memory.

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Meditation - Can It Change the Structure of the Brain?

New stud­ies show­ that med­i­ta­tion can modify, lit­er­ally, the structure of brains in ways that could stimulate the con­cen­tra­tion, increase mem­ory and affect emotions pos­i­tively.

The results seem to be entic­ing enough. A large part of this research was done on peo­ple who have med­i­tated for 1000s of hours for many years. Some have done so for 10000 hours or more. Pretty intimidating!

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In addition, a new study provides some hope - and makes the ben­e­fits of med­i­ta­tion seem obtainable even for a beginner like me. The study, published in the Journal of Psy­chi­a­try & Neu­roimag­ing sug­gests that med­i­tat­ing for only 30 minutes per day for 8 weeks can increase the den­sity mat­ter of gray in the regions of the brain asso­ci­ated with mem­ory, stress and empathy.

People who have been par­tic­i­pat­ing in the Mindfulness Based Stress Reduction (MBSR) pro­gram, which leads par­tic­i­pants through med­i­ta­tion exer­cises to strengthen the skills of mindfulness - moment by moment thoughts, feel­ings and sen­sa­tions of bod­y and surrounding environment reported feel­ing less stress and more pos­i­tive emo­tions and people who have chronic ill­nesses that they expe­ri­ence less pain.

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But in this study, researchers were not only ask­ing the par­tic­i­pants how they felt. They had their brains exam­ined, two weeks before and just after the pro­gram for eight weeks. During the same period, they also scanned the brains of the peo­ple who has not received the MBSR training.

Par­tic­i­pants MBSR - none of them were expe­ri­enced meditators - reported spend­ing a little less than half an hour per day on their med­i­ta­tion "home­work." Yet when their brains were scanned at the pro­gram, their grey mat­ter was thicker than before - sig­nif­i­cantly - in several regions.

One of these areas was the hip­pocam­pus, that prior research has found to be involved in the learn­ing, the mem­ory and the reg­u­la­tion of our emo­tions. The hip­pocam­pus grey matter is often reduced for peo­ple which have depres­sion and dis­or­der of post-traumatic stress (PTSD).

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The researchers also found more dense grey mat­ter in the tempero-perietal junction and the posterior cingulate cortex brain med­i­ta­tors - regions involved in empa­thy and tak­ing the per­spec­tive of some­one else - and in the cere­bel­lum, which has been linked to the regulation of the emo­tion.

These changes in the brain may show that med­i­ta­tion improves the abil­ity to reg­u­late emo­tions, con­trol levels of stress and feel empa­thy to oth­ers, says Britta Hölzel, main author of the study and a fel­low of the Mass­a­chu­setts General Hos­pi­tal and the Geis­sen Uni­ver­sity in Ger­many research team. How­ever, it was stressed that these con­clu­sions are still very speculative.

The group who was not receiving the MBSR train­ing showed no pos­i­tive changes in brain structure.
Pre­vious research has shown that the structure of the brain of very expe­ri­enced med­i­ta­tors is dif­fer­ent from non-meditators in cer­tain regions, but it could not be proven that the med­i­ta­tors did not first have exceptional brains. It's the first study to doc­u­ment a dif­fer­ence in the structure of the brain before some­one starts a med­i­ta­tion practice compared to after.

This new study results offer more evidence for the "plas­tic­ity" of the brain, mean­ing it can change its shape over time.  We can fun­da­men­tally improve our cog­ni­tive and emotional capacities.
"I think what is really pos­i­tive and promis­ing about this study is that it sug­gests our well-being is in our hands," said Hölzel.

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It was noted that med­i­ta­tion is not the way only way tested which pro­duced these changes in the brain. Another study published recently concluded that peo­ple's hip­pocam­pus increased in vol­ume after they had travelled around a track three times per week for a year; in comparison to peers who had less exer­cise aer­o­bically.  Their hip­pocam­pus actually became smaller.

The result of this research seems to be that small steps mat­ter. Many of us can bring pos­i­tive effects of increasing brain memory and well-being - and it can be done without HUGE effort.