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HOW TO STRENGTHEN MEMORY?
Neurology Specialist Professor Doctor in Antalya, ‘If you’re complaining about forgetfulness, you can put your brain in a sharp and focused state with some tactics and lifestyle changes…
Although most of us think of old age when we think of forgetfulness, this problem can be seen at any age nowadays. Turkey Medicals medical hospital member Neurology Specialist Prof. Dr. listed the practical and effective ways to strengthen memory against forgetfulness, which seriously affects the quality of life, as follows.
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TRY TO REMEMBER
The Internet is a great convenience for finding the name of an actor whose name does not come to the tip of your tongue. But this fuels a modern condition called digital amnesia (forgetting information because you trust that a computerized device will remember it for you). According to a survey conducted by an internet security company, more than half of us are unable to phone our children or our office without looking at my contacts on our phone. Whereas the brain is a use it or lose it machine. When we learn new things and then remember them, we activate areas of the brain called the hippocampus and prefrontal that are related to memory. But when we rely on external sources, such as our phones or the Internet, instead of forcing ourselves to remember, these areas of the brain become weaker. Try to get to a new address without using Google Maps or take a new route home from work. Do not live in automatic mode, the more you think about something or try new approaches, the more you will keep your brain busy..
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SLEEP BEFORE MAKING A DECISION
A quality and restful sleep is indisputable when it comes to thinking fast. nothing can replace 7 to 8 hours of sleep. In addition, when we take a nap in the middle of the day, our time at each stage becomes more efficient. in a 90-minute nap, you switch between both deceleration wave and REM sleep, but you do so at the rate that occurs on an entire night of sleep. Therefore, a 90-minute nap can compete with what you will get overnight in terms of memory consolidation, creativity and productivity. Is it too difficult to fit 90 minutes into your schedule? a 30-minute nap can also help organize information.
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EXERCISE EVERY DAY
Every time you move in a way that pumps your blood, you power your brain. The blood is filled with oxygen and nutrients that nourish our brain. Exercise also encourages the body to produce a protein that “acts as a fertilizer for the brain, encouraging neurons to produce branches and thus stimulating them to communicate more effectively”. Even a single exercise can be enough to give you instant cognitive support.
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BE CAREFUL NOT TO GET DISTRACTED BY MULTITASKING
Multitasking makes us feel productive. In fact, the opposite is true. That is, the brain is not designed to focus on several tasks at once. When we multitask, our brain feels stressed and we make more mistakes, which has the ultimate effect of making us less efficient. This stress, perceived or not, also triggers the release of hormones that interfere with short-term memory. Therefore, if the phone rings while chatting with someone, it may be difficult for you to remember what you said after hanging up. Instead of trying to execute your entire to-do list at the same time, work smarter and single-tasking.
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EAT HEALTHY FOODS
Nutrition has a dramatic effect on your daily memory and focus, shaping your ability to store information and more. If you starve for a long time, your blood sugar level drops, which prevents you from focusing and making decisions. Because your brain works on glucose or sugar, and for this you need food.
Fruits and beets: Naturally occurring free radicals corrode the body, causing your neurons to age faster. Purple fruits are full of antioxidant compounds that have a unique ability to cross the blood-brain barrier. So it can be said that the substances in raspberries actually get into your brain, capture free radicals and accompany them “like police officers catching bad guys”. Beetroot is rich in nitrate, which is converted into nitric oxide in the blood. Nitric oxide increases blood flow by relaxing the blood vessels in the body. The more blood gets into your brain, the sharper your memory will be.
Turmeric: This spice is rich in curcumin, a powerful anti-inflammatory substance. In one big study, people without dementia who consumed one teaspoon of turmeric per day (along with black pepper) showed better memory and attention compared to those who did not consume it at all.
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PAY ATTENTION TO OTHER DISEASES THAT TRIGGER DEMENTIA
Conditions that affect your heart also affect your brain’s ability to function at its best. These include heart disease and high blood pressure, both of which are strongly linked to cognitive decline. Do your best to prevent or treat obesity, which is linked to cardiovascular diseases, as well as deteriorating memory and slower processing speed. The risk of dementia increases in people with type 2 diabetes (some doctors decry Alzheimer’s disease as “Type 3 diabetes”), but even non-diabetics with high blood sugar levels may be at high risk for cognitive decline, because the inflammatory effects of sugar on the brain cannot be ruled out.
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AVOID LONELINESS
Brain health is compromised due to social isolation. The feeling of loneliness is very stressful. Stress is also toxic to the brain and body. Loneliness fuels the inflammation that turns memory upside down. Try to take part in social situations by taking the necessary measures. This condition promotes conversation and a sense of intimacy, which reduces the stress that causes inflammation.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.