How to improve memory and increase intellectual capacity

Having good intellectual capacity and maintaining mental acuity is very important at all times of life., not only during the study stage or in professional life. In all cases, a good memory depends on the health and vitality of the brain. But gray matter ages, just like the rest of the body.

The good news is that it also It is possible to exercise the brain to keep it healthy and take advantage of its potentialeven improve it.

The human brain has an amazing ability to adapt and change, even in old age. This ability is known as neuroplasticity.. Thanks to it, if adequately stimulated, the brain can form new neural connections, alter existing connections and adapt to changes.

Tips to improve intellectual capacity

With a few simple habits to apply in your daily life you can work and improve your intellectual capacity. and memory. Here are some of them:

1. Exercise

When we do physical exercise the brain is also exercised. In fact, treating our bodies well helps us process and remember information.

Physical exercise increases brain oxygenation and reduces the risk of suffering from disorders that cause memory loss, such as diabetes or cardiovascular disease. Additionally, exercise also increases brain chemicals useful in protecting neurons.

2. Don’t steal sleep

When there is a lack of sleep, the brain cannot function at full capacity.creativity

Additionally, sleep is essential for learning and memory. Research shows that sleep is necessary for memory consolidationwhich occurs in the deep stages of sleep.

3. If you slept well, wake up better!

In addition to sleeping well, the key is also in the way you wake up. It would be ideal if you could wake up to a gradual increase in light, preferably natural light coming through your window and letting you know that a new day has begun.

The way light penetrates through the eyelids prepares our brain to respond better to cortisol, the stress hormone. The levels of this hormone when we wake up will determine how our brain will be working throughout the day.

Also remember that Loud sounds from your alarm can cause you to wake up abruptly, which can lead to lower performance during your day.

4. Don’t steal time from social life and fun

Various studies show that a life full of social life and fun has important cognitive benefits. In fact, people are highly social beings, and we cannot thrive in isolation. What’s more, social relationships stimulate our brain, It is interaction with others that is the best type of brain exercise.

Research shows that having meaningful relationships and a strong support system are vital not only for emotional health, but also for brain health. In a recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline.

Unlike emotional responses, which are limited to specific areas of the brain, laughter involves several regions throughout the brain. Additionally, laughing activates areas of the brain that are vital for learning and creativity. As the psychologist Daniel Goleman points out in his book Emotional Intelligence“laughter…seems to help people think more broadly and associate more freely.”

5. Control stress

Stress is one of the brain’s worst enemies. Over time, if left unchecked, Chronic stress destroys brain cells and damages the hippocampus, the brain region involved in forming new memories and retrieving old ones. Relaxation techniques are very useful for this.

In addition to stress, depression, anxiety and chronic worry are also harmful to the brain and intellectual capacity. In fact, Some symptoms of depression and anxiety include difficulty concentratingmake decisions and to remember things.

6. Eat well

The brain needs fuel, just like the rest of the body. But there is no specific diet for the brain, since The recommended diet for good physical health is the same as for good intellectual health.
A diet based on fruits and vegetables is recommended., whole grains, “healthy” fats and lean proteins. This type of diet will provide a large number of health benefits and helps improve memory.

For mental energy it is advisable to choose complex carbohydrates. Carbohydrates fuel the brain, but simple carbs (sugar, white bread, refined grains) give a quick boost followed by an equally quick crash. There is evidence to suggest that diets high in simple carbohydrates may increase the risk of cognitive decline in older people.

To have healthy energy that lasts, you should consume complex carbohydrates, such as brown bread and rice, oats, high-fiber cereals, and legumes. Besides, It is completely inadvisable to abuse calories, saturated fats and alcohol to maintain good brain health, just as with physical health.

7. Train the brain

By the time we reach adulthood, our brain has developed millions of nerve pathways that help us process information quickly, solve everyday problems, and perform common tasks with minimal mental effort. But If we focus on always doing the same thing we are not giving the brain the stimulation it needs to continue growing and developing.

Memory and intellectual capacity, like muscle strength, need to be used if they are not to be lost. Therefore, You have to work on them and propose new challenges to improve the ability to process and remember information. The best brain activities for mental exercise are those that break routine and challenge us to develop new brain pathways.

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