Improving your brain power or the performance of your short and long-term memory is not an esoteric issue

Improving your brain power or the performance of your short and long-term memory is not an esoteric issue, nor is the fact that we all have a certain mental power, subject to being measured and scientifically estimated.

There are scientifically proven ways that allow you to substantially improve both your brain performance and your retention skills in short and long-term memories.

Memory and other cognitive abilities can be lost as the years go by, remembering names or maintaining attention are some of these abilities, but it is not something irreparable.

To maintain its potential and improve its performance, the brain needs to exercise, and these techniques are essential to keep the central nervous system healthy. Have you ever been in a situation where you were desperately trying to remember someone’s name or a place but there was no way?

But there is hope: the brain can be reconfigured. If you want to increase your brain power, get ready for a mental workout with these tips and techniques from the BBC series ” How to have a better brain”.

1. Exercise

It is true: our brain grows as we exercise.Exercise increases the synapse, creates more connections in the brain, and helps extra cells form. Having better cardiovascular health also means that you carry more oxygen and eliminate toxins.

And if you exercise outdoors, much better. You will have the added benefit of absorbing more vitamin D.

Tip:  Exercise while exploring a new environment, a new way of doing things, or sharing ideas with other people; in this way you will help the new cells form a circuit.

For example, if you like horticulture, try doing it in a rented garden so you can make friends while you practice, or join a group that has the same hobbies as you instead of doing it alone.

Just make sure you have a good time – the desire to share is what helps fuel the effects of exercise and social interaction on the brain.

2. Memorize on the move

This is a technique supported by research and widely recognized by actors.

If you try to memorize words and try to learn something while moving, the information is more likely to stick with you.

Tip:  The next time you have a presentation or speech to learn, why not try walking around while reading it or even dancing to help your brain memorize it?

3. Eat the right foods

About 20% of your body’s sugar and energy intake goes directly to the brain, causing brain function to depend on glucose levels.

If your sugar levels are not controlled, your mind can feel much more confused. Eating foods you love releases the chemical dopamine into the brain’s reward system, which is why you feel pleasure when you eat them.

But in addition to feeding the reward areas of the brain, you also have to feed your tummy.

There are around 100 trillion microbes in the human digestive system, interconnected with your brain via the so-called brain-gut axis, and balancing those microbes is crucial to the well-being of the brain.

In fact, the belly is normally called “the second brain”. A healthy and varied diet helps keep those microbes at a proper level and the brain healthy.

Tip:  Brain cells are made of fats, so it ‘s important not to cut fat from your diet . Basic fatty acids from nuts, seeds, avocados, or fish are good for the brain, along with rosemary or turmeric.

And try to enjoy your meals with others whenever you can: socializing strengthens the positive effects of a good and healthy diet for your brain.

4. Disconnect and escape

Having some stress is always necessary because it helps us to respond quickly in an emergency: it helps produce cortisol, a hormone that makes us have energy in a short period of time and helps us to focus.

But prolonged anxiety and high levels of uncomfortable stress are quite toxic to the brain.  So it is key that we learn to disconnect from time to time, to allow that part of the brain to rest. By disconnecting, in fact, you are exercising a different part of the brain.

We have a particular network in the brain that is the default neural network: it is the part that allows us to fantasize (or daydream) and it is important to maintain memory.  By disconnecting from our world, we are activating that part of the brain and allowing it to do its job.

So, the next time you get caught fantasizing at work, you just have to explain that you were exercising a crucial part of your brain.

Tip:  If you find it very difficult to relax and disconnect, why not try some relaxation techniques such  as meditation that can help stress hormones return to more practical levels.

5. Look for new challenges

A good way to boost your brain is to challenge it … learn something new. Activities like participating in an art class or learning a new language increases the elasticity of your brain.

Tip:  try an online game with your friends or family.

It will not only be a challenge for you; Competing against others means more social interaction and the stimulation of a new challenge while interacting socially helps the brain.

6. Turn up the music!

L to music stimulates the brain in a unique way. When you look at the brain images of someone listening to music or playing an instrument, it is clear that all parts of the organ are active. Music can reinforce general cognition and musical memory, for example, is the last to disappear in cases of dementia.

Tip:  join a choir or buy tickets to see your favorite group.

7. The study… and sleep

If you study something new during the day, a connection forms in your brain between one nerve cell and another. When you sleep, that connection is strengthened and what you have learned becomes a memory. So sleep is a very important factor for memory.

If you give someone a list to memorize before bed, they will remember it, even more, the next morning than if you give it to them first thing in the morning and ask them to recite it at the end of the day.

Tip:  If you are reviewing for an exam, try going over the answers in your head while you go to sleep.

And if you have experienced a traumatic event or have a bad memory about something, try not to think about it just before going to sleep because that can reinforce that memory and increase the negative emotions associated with it.

For the same reason,  avoid scary movies or stories before bed!  Instead, try to think of positive things that you have learned or experienced during the day and help your brain hold on to them.

8. get up well

We all know that sleep is important: if you sleep less than five hours, you are not as alert mentally, while if you add more than 10 hours you can feel a little jetlag. But the key to helping you get to your best mental level during the day is how you get up.

Ideally, you should sleep in a dark room and wake up in a light that gradually intensifies … like sunrise. This light penetrates through the closed eyelids and prepares the brain so that we have a better response when waking up from cortisol.

The amount of this hormone in your body when you wake up determines how well your brain will work during the day.

Tip:  buy an alarm with a light system that simulates sunrise, to help you wake up naturally.

Mind you, for those who sleep soundly, make sure it incorporates sound too!