How to strengthen memory and increase attention and focus in the best effective methods

Memory enhancement depends on the health and vitality of the brain.  Whether you are a student preparing for an exam, or a business owner interested in doing all the methods that keep your mind active, or you are an elderly person looking for factors that stimulate your memory and preserve your mental skills with age, there are many methods that enhance memory and performance  Mental.

 Scientists have discovered that it is possible to learn new skills even with age.  The mind has a tremendous ability to adapt and change even with elderly people.  This ability is known as neuroplasticity.  And you can train your brain to increase neuroplasticity naturally, and thus increase your cognitive abilities, learn new skills, and strengthen memory at any age. With the right stimulation, the brain can create new nerve pathways that affect existing brain connections, adapt and interact in ways.  Constantly changing. By the time you reach adulthood, your brain has developed millions of neural pathways, which help you quickly process and remember information, solve familiar problems, and perform simple tasks without any mental effort.  But if you rely only on these simple tasks and forged neural pathways, you are not providing your brain with the stimulation it needs to continue growth and development. Memory is like muscle strength, you need to use it to keep its activity, otherwise it will weaken, atrophy and lose it.  The more you use and develop your mind, the greater your ability to process and remember information.  But not all activities are created equal.

 Methods to enhance memory and increase concentration:

 Choose an activity, hobby, or exercise that stimulates the brain, as long as it has the following elements:

 The best brain exercises are those that involve breaking the routine, and challenging yourself to discover and develop new brain pathways.  The essential elements for boosting good brain activity include:

 To have the command that you do teach you something new:

 Even if the activity you are used to does requires a lot of thinking, but as long as you get used to it, it is not a good exercise for the brain.  The activity I mean should be something out of your comfort zone.  To strengthen your brain, you need to keep learning and acquiring new skills.

 The thing you do can be difficult:

 The best activities that stimulate the brain are those that require your total attention and focus.  It is not enough to find this activity difficult or challenging only to a certain degree.  It has to be something that requires mental effort.  For example, learning to play a new piece of music.  (Rather, playing a difficult piece that you had previously learned, is not helpful).

 The command you do is a skill that you can follow:

 Look for activities that allow you to start at a simple easy level, work on it and gradually enhance your skill so that you can continue expanding your capabilities.  When you start to feel that this stage of the activity has become easy for you, you should move on to the higher level of performance.

 Being something you do is worth it:

 Rewards support the learning process in the brain.  The more you enjoy the activity, the more you want to continue, and the more interest and experience you gain.  So choose activities that, even if they are difficult, are still enjoyable for you.

 Think of new things that you have always wanted to learn or try, such as learning to play an instrument or a game of chess, learning a new language, practicing a certain sport or a new dance.  Any of these activities that you mentioned strengthens memory, and you can develop it and advance to high levels with it, as science does not stop at a certain level or a certain age.

 And in the absence of any of the above, you must rely on applications and Internet programs that stimulate the brain, strengthen memory, and raise levels of attention and focus through daily follow-up for at least ten minutes.

 Maintain exercise performance:

 Although mental exercise is important to brain health, physical exercise also has an effective role in maintaining brain performance.  As it increases the oxygenation of brain cells, and reduces the risk of disorders that may lead to memory loss or impairment, such as diabetes and cardiovascular disease.  Exercise also increases the activity of brain chemical neurotransmitters, reduces stress hormone levels, and activates new nerve connections.

 Tips for testing the type and performance of brain-stimulating exercise:

 Aerobic exercise is good for the brain.  So you have to choose exercises that keep blood pumping.  In general, exercise that is good for heart health is the same as good for the brain.

 Does it take a long time to clear the haze and effects of sleep upon waking up?  If you are, I advise you to start exercising in the morning before doing anything else, as that will make a big difference.

 Aerobic exercises that require participation between the hand and the eye together or require complex motor skills, are also considered good exercises for brain health.

 After stopping exercise for several hours, you will return to previous mental fatigue, weakness and sluggishness in the afternoon.  So you have to walk even for a short time only, or make a few jumps in the evening, to restore the enthusiasm and activity of the brain.  In short, the important thing is to keep your body in a state of activity and avoid lethargy and laziness.

 Get enough sleep:

 95% of adults need 7-9 hours of sleep every night, in order to be able to effectively maintain the health of their bodies and minds, and avoid the negative effects of lack of sleep.

 Lacking in a few hours of sleep makes a big difference than you might think.  Memory, creativity, skills, and ability to solve problems are all affected by the number of hours of sleep.  But sleep is extremely important when it comes to learning.

 Research indicates the need for sleep to enhance memory, as the main memory consolidation activity occurs during the deep sleep stages.

 Commit to regular bedtime daily:

 Your body must get used to going to sleep at the same time every day, and waking up at the same time as well, to adjust the internal physiological clock to that.  Even on weekends and holidays, try not to break this routine.

 Avoid all screens at least an hour before bedtime!

 Blue rays emanating from television, mobile phones, computers and various electronic devices stimulate waking up and suppress some hormones responsible for sleep, such as melatonin.

 Set aside specific time for friends:

 When you think of techniques for enhancing memory, do you think of a series of activities such as building puzzles or learning new strategies in the game of chess?  This is correct and effective.  On the other hand, research has shown that spending time with friends has cognitive benefits as well.  Social relationships stimulate the brain, and in fact the interaction between us is considered the best type of exercise for the brain.

 In a study from the Harvard School of Public Health, researchers found that individuals who have strong friendship relationships are more energetic, both psychologically and physically, than others.

 Managing stress and stress situations:

 Stress is one of the brain's worst enemies.  Over time, chronic stress damages brain cells, and affects memory and learning.

 Tips for managing stress:

 Identify logical, workable tasks Take several short breaks between work periods during the day. Express your feelings freely rather than muffling them inside you Focus on doing just one task at the same time, rather than trying to do several tasks together Developing a healthy balance between periods  Work and leisure.

 Laugh 🙂

 Have you heard that laughter is the best medicine for the brain, memory, and overall body health?  Unlike emotional responses that are restricted to specific areas of the brain, laughter is associated with many areas across the entire brain.

 You must renew your psyche, no one else:

 Listen to a joke or watch funny clips. Look for ways to bring joy and laughter into your life. When you hear a sound of laughter, go towards it. Accompany positive people. Clean the environment around you from all manifestations of negativity. Make sure to spend fun times with people you love. Pay attention to the behavior of children.  And their spontaneity and their way of fun.  Simply learn from them.  All this benefits the brain and enhances its activity.

 Pay attention to the quality of the foods you eat and make sure to follow a healthy diet to strengthen the brain:

 Just as the body needs fuel, so is the brain.  In a previous article, we talked about foods that support brain performance and memory, but as far as the brain is concerned, it is not just the foods you eat, but the foods you avoid as well.

 An example of brain-healthy foods and foods to avoid:

 Omega-3 from various sources, whether fish, tuna, nuts, broccoli and legumes. Eat vegetables, fruits, green tea and mint tea. Take nutritional supplements necessary for brain health, including the following: Omega-3, Vitamin E, Ginkgo Biloba, Acetylcarnitine, Ginseng.  But you should consult a doctor or pharmacist before consuming nutritional supplements, and inform them if there are health problems or take some medical drugs. Avoid foods rich in saturated fats, such as red meat or milk and full-fat cheese. Avoid processed foods, sugars and salts.

 Paying attention to the health of the body in general and monitoring health problems if they exist and controlling them:

 The body is an interconnected mass, and any defect in any part affects the vitality of the body in general, and some medical drugs also affect memory.

 Examples of health problems that affect memory and cognitive abilities in addition to Alzheimer's disease, we mention the following: cardiovascular disease, diabetes, hormonal imbalance.

 Attempt to focus and pay attention.

 You can't remember a thing if you don't learn it, and you won't learn it unless it's encoded in your brain.  It takes about 8 seconds of intense focus for a piece of information to form in memory.  If you lose focus quickly, go to a quiet place where you won't be interrupted.

 Sharing multiple senses together:

 Try to relate information to colors, smells, shapes, or tastes, for example, in addition to:

 The learning style that is related to rewriting helps to better establish information in the brain. If you are adopting a learning style related to vision, such as reading, for example, try to link that to the sense of hearing, such as reading aloud to share more than one sense together.

 Some tips for focusing thoughts when studying and strengthening memory:

 Focus on basic ideas more than remembering scattered details. Train yourself to explain the ideas you learned to someone else but with your own words. Repeat the information you learned on the same day, as part of a quick review to consolidate ideas. The golden rule is repetition, and it is preferable to vary in forms of repetition of information, such as using a notebook  Notes to summarize ideas and repeat them. Repeating new words out loud several times. Using a calendar or a daily planner helps a lot in linking your thoughts and tasks together.  Rely on recording all your notes and tasks that you have to complete on a daily basis.  And to be in a fixed place whose vision is clear, and you reach it whenever you want to see it.

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