Your brain is a time machine with three modes that control everything from instantaneous tasks like moving to maintaining long trains of thought and ultimately staying in synch with night and day.
That's what scientists say. But they have no clue how most of it works.
Focusing on the poorly understood middle time zone, where the brain does some of its best work, researchers at Duke University summarize this latest thinking in a new article in the journal Nature Reviews Neuroscience.
Scientists have long understood human and animal brains to be governed in part by a circadian clock, which keeps us in synch with night and day. The rhythm of this 24-hour clock encourages nighttime sleep and allows many people to awaken with no help from a rooster.
Another clock is thought to operate at the millisecond level, controlling movement and speech, among other vital functions that occur so quickly we don't really think about them.
But in between, there must be a third timekeeper of the mind to aid all the functions that require seconds to minutes of attention. Nobody is sure about this, though.
Interval timing
Duke neuroscientists Warren Meck and Catalin Buhusi call the middle mode "interval timing."
"To understand speech, I not only have to process the millisecond intervals involved in voice onset time, but also the duration of vowels and consonants," Meck said Friday. "Also, to respond, I need to process the pacing of speech, to organize my thoughts coherently and to respond back to you in a timely manner."
Interval timing has not been studied in detail. In fact it may be very hard to look into it.
Meck has been pondering it since the 1980s, but little progress has been made in pinning down how it works. He suspects the interval-timing clock does not reside in a single location, as is the case with smell, taste and other senses. Even the circadian clock is located in one part of the brain.
But interval timing "has to be distributed so it can integrate information from all the senses," Meck said today.
Figuring out how it works may turn out to be more important in understanding the brain that the spatial connections between various parts of the brain.
"I would argue that time is more fundamental than space, because one can just close one's eyes and relive memories, going back in time," Buhusi says, "or prospectively go forward in time to predict something, without actually changing your position in space."
The conductor and his orchestra
Theorists used to think interval timing was orchestrated by some sort of biological pacemaker that emitted timing pulses.
The new thinking is that the various parts of the brain oscillate and all these oscillations are monitored and integrated by certain circuits, perhaps in the basal ganglia, an area of the brain that controls basic functions such as movement.
"It's like a conductor who listens to the orchestra, which is composed of individual musicians," Buhusi explains. "Then, with the beat of his baton, the conductor synchronizes the orchestra so that listeners hear a coordinated sound."
The new paper by Meck and Buhusi lists the various challenges to cracking the interval timing mechanism and outlines techniques being employed. As with many attempts to understand the brain, researchers are looking at what happens when it stops working normally.
"When Parkinson's patients are on their medication, they time quite normally," Meck said. "But as their medication wears off, we can see their clock slow down by recording their brain signals."
Kamis, 10 April 2008
Sabtu, 29 Maret 2008
70 Ways to Better Brainpower
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1. Breath deep. More air in means more oxygen in the blood and therefore in the brain. Breath through your nose and you'll notice that you use your diaphragm more, drawing air deeper into your lungs. Several deep breaths can also help to relax you, which is conducive to clearer thinking.
2. Meditate. A simple meditation you can do right now is just closing your eyes and paying attention to your breath. Tensing up your muscles and then relaxing them to start may help. When your mind wanders, just bring your attention back to your breath. Five or ten minutes of this will usually relax you, clear your mind, and leave you more ready for any mental task.
3. Sit up straight. Posture affects your thinking process. Prove it to yourself by doing math in your head while slouching, looking at the floor and letting your mouth hang open. Then do the mental math while sitting up straight, keeping your mouth closed and looking forward or slightly upwards. You'll notice that it's easier to think with the latter posture.
4. Phosphotidyl Serine (PS). This supplement has been shown in clinical studies to increase lucidity and rate of learning. It activates cell-to-cell communication, helps regulate cell growth, improves the functioning of the special receptors found on cells, and prepares cells for activity. In other words, it can help your brain power. It's also thought to reverse memory decline. Phosphatidylserine has no known adverse side effects.
5.Vinpocetine. This extract, derived from an alkaloid found in the Periwinkle plant, is used as a cerebral vasodilator. It increases blood flow to the brain, which improves its oxygenation and thereby increases mental alertness and acuity. Research suggests it may also be the most powerful memory enhancer available to date.
6. Gingko Biloba. The leaves of this tree have been proven to increase blood flow to the brain. The trees are often planted in parks. My friends and I used to eat a few leaves when we wanted a brain boost. It is also inexpensive, if you buy the capsules or tea at any health food store.
7. Saint John's Wort. This is a common weed that may be growing in your yard. Although it's brain enhancing qualities are less documented (studies do show it's usefulness for treating long-term depression), many people swear by it's temporary mood-elevating effect, and our brains tend to function better when we are happy. It is inexpensive, but I used to just collect it in the yard and make tea of it. (Hyperacum Perforatum, if you want to look it up by it's botanical name.)
8. Good thinking habits. Just use a problem solving technique for several weeks and it will become a habit. Redesign everything you see for a while, and that will become a habit. You can develop many good thinking habits with some effort, and then be more resourceful effortlessly from that point on. Use the power of habit.
9. Use dead time. This is time that is otherwise wasted or just under-utilized. Driving time, time spent in waiting rooms, or even time spent raking your yard can be included in this. With a tape player and a trip to a public library, you can start to use this time to listen to books-on-tape. You may spend 200 hours a year in your car. What could you learn in that time?
10. Learn a language. Learning a new language has been shown to halt the age-related decline in brain function. It also introduces your mind to new concepts and new ways of looking at things (in English we are afraid, whereas in Spanish we have fear). It is one of the best brain exercises.
11. Rosemary. This common herb may have an effect on the brain when the scent is inhaled. We are waiting for the research, but some people swear that just sniffing rosemary wakes up their brain. It seems safe, so if you have rosemary in your spice rack, give it a try.
12. Mindfulness exercises. Concentration and clear thinking are more or less automatic once you remove distractions. Learn to stop and watch your busy mind. As you notice things that are subtly bothering you, deal with them. This might mean making a phone call you need to make, or putting things on a list so you can forget them for now. With practice, this becomes easier, and your thinking becomes more powerful.
13. Write. Writing is good for your mind in a number of ways. It is a way to tell your memory what is important, so you'll recall things more easily in the future. It is a way to clarify your thinking. It is a way to exercise your creativity and analytical ability. Diaries, idea-journals, poetry, note-taking and story-writing are all ways to use writing to boost your brain power.
14. Listen to Mozart. In a study at the University of California, researchers found that children who studied piano and sang daily in chorus, were much better at solving puzzles, and when tested, scored 80% higher in spatial intelligence than the non-musical group. In another study, 36 students were given three spatial reasoning tests on a standard IQ test. Just before the first test, they listened to Mozart's sonata for Two Pianos in D Major, K. 448 for ten minutes. Before the second test, they listened to a relaxation tape. Before the third, they sat in silence. The average scores for all 36 students: 1st test: 119. 2nd test: 111. 3rd test: 110. A nine-point boost from Mozart!
15. Develop your intuition. Intuition can be an important part of brainpower. Einstein and others have relied heavily on their intuitive hunches. See Chapter 25 for tips on how to develop your intuition.
16. Avoid foods that cause subtle allergies. These can include wheat, corn, peanuts and dairy products. Watch yourself to see if you have a problem with any of these. They cause digestive problems and brain fog in some people.
17. Sleep better. As long as you get a certain amount of sleep - probably a minimum of five hours - the quality seems to be more important than the quantity. Also, short naps in the afternoon seem to work well to recharge the brain for some people.
18. Caffeine. The research shows higher test scores for students who drink coffee before major exams. My chess game gets better. In other studies, it has been shown that too much caffeine leads to poorer quality decisions. Caffeine affects individuals differently, and has some nasty long-term side effects for some of us, but short-term - it works!
19. Avoid sugar. Any simple carbohydrates can give you "brain fog." Sometimes called the "sugar blues" as well, this sluggish feeling makes it hard to think clearly. It results from the insulin rushing into the bloodstream to counteract the sugar rush. Avoid pasta, sugars, white bread and potato chips before any important mental tasks.
20. Hypnosis audios. The power of suggestion is real, and one way to use it is with hypnosis tapes, CD's or downloads. This type of brain "programing" has more evidence for it than subliminals.
21. Speed reading. Contrary to what many believe, your comprehension of material often goes up when you learn to speed-read. You get to learn a lot more in less time, and it is definitely a good brain exercise.
22. Exercise. Long term exercise can boost brainpower, which isn't surprising. Anything that affects physical health in a positive way probably helps the brain too. Recent research, though, shows that cognitive function is improved immediately after just ten minutes of aerobic exercise. If you need a brain recharge, you might want to walk up and down the stairs a few times.
23. Imaginary friends. Talking to and getting advice from characters in your mind can be a great way to access the information in your subconscious mind. Imagine a conversation with a person who has a lot of knowledge in the area you want advice in.
24. Develop your creativity. Creativity gives power to your thinking. Raw computation can be done by computers now, but humans provide the creative thought that shapes our world. See Chapter 24 for tips on developing your creativity.
25. Learn more efficiently. When you decide to learn something, take notes from the start. Leave each "learning session" with a question or two in mind, to create anticipation and curiosity. Take short breaks, so there will be more beginnings and endings to your studies (Things learned at the beginning or ending of a class or session are remembered better).
26. Use techniques for clear thinking. Cluttered rooms and offices can contribute to cluttered thinking. Organize a space for mental work. Sigh, stretch, and take a deep breath before you start on a tough mental job. Plan some distraction-free time for brainstorming.
27. Brain wave entrainment. The newest brain wave entrainment products are powerful tools for altering your brain function. Some will almost immediately relax you, while others will put your brain waves in a pattern that is most conducive to analytical thinking.
28. Creatine. This is a compound found in meat, used by athletes to help build muscle. Now the evidence is here to show that it helps your brain as well. Proceedings B , a journal published by the Royal Society reports that the research showed improvement in working memory and general intelligence resulting from creatine supplementation. The dose used in the study was 5 grams per day. This is about the level used to boost sports performance, and is as much as you'd normally get in four pounds of meat, according to lead researcher Dr. Caroline Rae.
29. Talk. Talking is only good for the brain if you are actually exercising it, of course. Try explaining something that you don't understand very well to a friend, though, and you'll notice that the process of explaining will help you clarify your understanding.
30. Do something you enjoy. This is a way to both lower stress and rev up your brain. The key is to do something active. Watching TV doesn't count. Whether it is playing Scrabble or building birdhouses, when you are actively engaged in an activity that you enjoy, you worry less about things and you start to think better.
31. Adjust your beliefs. Believe you are smarter, and you'll become smarter. For this, affirmations may work, but even better is evidence. Make a note of your successes. Tell yourself, "Hey, that was really creative," when you do something creative. When you have a good idea, make a note of it. Gather the evidence for your own intelligence and you'll start to experience more of it.
32. Brain exercises. Do math in your mind while driving. Think of a new use for everything you see. Regular use of the brain has been shown to generate new neuronal growth, and even halt the decline of mental function that often comes with age.
33. Learn new things. This is another way to exercise the brain. It can also be done with little time investment if you use books-on-tapes while driving.
34. Walk. Exercise has been shown to benefit the brain, and walking is one of the best exercises for many. It is low impact, and the rhythmic nature of it seems to put you in a state that is very conducive to clear thinking. In fact, carry a tape recorder with you to take notes, and a twenty minute walk can be a great way to solve problems.
35. Model others. Find others that are creative, intelligent, or very productive. Do what they do, and think what they think. This is a key principle of neuro-linguistic programming. Be careful about taking their advice, though. Successful people often don't really understand why they are successful. Do what they do, not what they say.
36. Eat fish. Eating fish actually speeds up brain waves, and improves concentration. Researchers have also found an almost perfect correlation between intake of fish and lowered levels of depression in the various countries of the world. The U.S. has 24 times the incidence of depression as Japan, for example, where fish intake is much higher.
37. Avoid unnecessary arguments. When you defend a position too vigorously, especially when it is just to "win" the argument, you invest our ego into it. This is not conducive to the easy acceptance and use of new information. In other words, you put your mind in a rut, and you dig it deeper with each argument. Debate can be a valuable thing, but when the ego takes over, the mind closes a little. This is not a recipe for better thinking.
38. Laugh. The release of endorphins caused by laughter lowers stress levels, which is good for long term brain health. Laughter also tends to leave you more open to new ideas and thoughts.
39. Play. Stimulating the brain causes measurable changes in the structure of the brain. New connections are made and new brain cells are grown. Intellectual play, as well as any playing that involves hand-eye coordination stimulates the brain.
40. Do puzzles. Crossword puzzles, lateral thinking puzzles, and even good riddles are a great way to get brain exercise. You can work on them while waiting for a dentist appointment, or on the bus, if you are short on time.
41. Sing. When you are alone in your car, try singing about something you are working on. This taps into and exercises your right brain. Have you ever noticed how it is easier to rhyme when you sing than when you just speak or write? This is because the right brain is better at pattern recognition. By doing this brain exercise regularly you can train yourself to tap into the power of the right brain. This will make you a more effective problem-solver. If you doubt the distinction between the hemispheres of the brain, look at how stutterers can stop stuttering as soon as they start singing. Try it.
42. Nuts. University students in Brazil and other South American countries often eat several Brazil nuts before an exam, believing they are good for their mental power. The evidence is starting to confirm this. Other nuts that have minerals and amino acids that are beneficial to the brain include almonds and walnuts.
43. Olive oil. High in mono-unsaturated fat, olive oil has been shown to improve memory. A cheaper alternative is canola oil, but this hasn't been studied much yet.
44. Vitamin supplements. In studies, children scored higher on tests when on a regimen of daily vitamin supplements. "Experts" will tell you that if you eat a balanced diet, you don't need supplements, which, given the culture here, is really just a sales pitch for vitamins, isn't it? Who eats a perfectly balanced diet?
45. Fiber. It isn't just what goes in, but what comes out that is important to brain function. Toxic build-up in the body and brain can cause "brain fog." People often report clearer thinking as one of the benefits of curing their constipation.
46. Self awareness. This may not seem important to brain power, but it is. When you know yourself better, you can avoid the usual effects of ego and emotion in your seemingly "rational" thinking. Or you can at least take it into account. Watch yourself, especially as you explain things or argue.
47. Motivate yourself. Motivation is as important to mental tasks as it is to any other. Learn a few simple techniques for self motivation. You can start with those in Chapter 8.
48. Avoid too much stress. Neuropsychiastrist Richard Restak, M.D., form the George Washington University School of Medicine and Health Services, sums up the research thus: "Stress causes brain damage." Long term stress has repeated been shown to hurt the brain, not to mention the rest of the body. Learn a few stress reduction techniques if you get stressed out often.
49. Get educated. Scientists have known for a while that the less educated get alzheimer's more frequently. Education in any area seems to make the brain stronger.
50. Avoid too much fat. In laboratory studies, animals consistently learn slower when they are on a diet high in fat. Type of fat may make a difference, so you may want to stick to using olive oil and other non-saturated fats. Saturated fats have been shown to actually stunt the growth of brain cells.
51. Eat less. Overeating has the immediate effect of redirecting more blood to the digestive process, leaving less for the brain. Long term, it can cause arterial obstructions that reduce blood flow to the brain permanently. In at least one study, rats on a restricted-calorie diet had more brainpower.
52. Avoid suspect foods. There is evidence that the following foods can be bad for your brain: Artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks, hydrogenated fats, sugars, white bread, and any white-flour products.
53. Eat breakfast. When kids who didn't eat breakfast started to eat it, researchers found that their math scores went up a whole grade on average.
54. Avoid diabetes. The development of diabetes coincides with a dropping of IQ scores. In other words, if you want to maintain your brain power, follow your doctors dietary recommendations for preventing or treating diabetes.
55. Eat foods high in antioxidants. Antioxidants protect all your cells, including brain cells. Some of the foods highest in antioxidants include: prunes, raisins, blueberries, blackberries, garlic, kale, cranberries, strawberries, spinach, and raspberries. In one test, rats had age-related mental decline reversed by eating the equivalent of a 1/2 cup of blueberries per day.
56. Drink wine. In moderation, red wine can be good for the brain, it seems. It is rich in antioxidants, which protect brain cells. One glass per day for women and two for men is usually considered a safe and moderate amount.
57. Use alcohol in moderation. In a study at the University of Indiana School of Medicine, elderly light drinkers (fewer than 4 drinks per week) scored higher on tests of thinking abilities than non-drinkers. Those who drank 10 or more drinks per week scored lower. It is known that alcohol can kill brain cells, so moderation seems to be the key.
58. Folic acid. According to one study, 200 micrograms of folic acid, the amount found in 3/4 cup of cooked spinach, alleviates depression and reverses memory loss.
59. Potential brain foods. Other foods that may be good for your brain include: Avocados, bananas, lean beef, brewer's yeast. broccoli, brown rice, brussel sprouts, cantaloupe, cheese, chicken, collard greens, eggs, flaxseed oil, legumes, oatmeal, oranges, peanut butter, peas, potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey, wheat germ, and yogurt.
60. Vitamin E. Jean Carper, in researching her book, "Your Miracle Brain," found that many brain researchers are taking 400 I.U.s of vitamin E daily. It is an antioxidant, and reduces the clogging of blood vessels, including those going in the brain.
61. Vitamin C. Taken in the form of orange juice in a study at the Texas Women's University, vitamin C increased the IQ scores of children.
62. Selenium. 100 micrograms of selenium has been shown to be a mood-elevator. Your brain almost certainly functions better when you are in a better mood. Foods rich in selenium include Brazil nuts and garlic.
63. Alpha-lipoic acid. Alpha-lipoic acid (10 to 50 milligrams daily) improves memory and protects nerve cells.
64. Inositol. This is a safe and natural substance that is often grouped with the B-vitamins. It reduces stress and promotes clear thinking. It contributes to energy production, and so can "wake you up." Animal studies show a measurable increase in physical activity for up to five hours after taking it.
65. Huperzine A. This is a compound extracted from the Chinese club moss. Researchers both in Israel and the U.S. have used it to treat alzheimer's. It improves memory and learning an seems to be very safe.
66. Ask questions. This is a great way to keep your brain in shape. Just get in the habit of asking questions often, even if it is only in your own mind. Why are taller buildings better? what is the purpose of curbs? Ask anything that comes to mind, and ponder the possible answers.
67. Sniff basil. This another of the herbs that may be good for your brain. No studies yet, but many report a brain boost from smelling basil.
68. Temperature. Many people have noted that they think better at certain temperatures. In general, it seems that being slightly cool, but not uncomfortable, is most conducive to good thinking. Try experimenting on yourself to see what temperature works best for you.
69. Use systems. From the time I was ten years old, 12 x 49 was always (12 x 50) - 12. It's easier to figure in your head this way (588, by the way). I didn't get any credit for my personal algorithms then, but they are selling these shortcuts on late-night TV now, because they work. You can find your own easier ways to do mental math or other mental tasks, or read a good book on them.
70. Make a brainpower plan. It takes about twenty to thirty days of repetition to establish new habits, many psychologists will tell you. This means that when you create your plan for better brainpower, be sure you plan to use that new problem solving technique, or eat those new brain foods for at least three weeks. You can use many of the brain boosters here and get immediate results, but it is creating new habits that will give you the most brainpower.
By Steve Gillman. Excerpt from Chapter 5 of A Book of Secrets
brainpower
1. Breath deep. More air in means more oxygen in the blood and therefore in the brain. Breath through your nose and you'll notice that you use your diaphragm more, drawing air deeper into your lungs. Several deep breaths can also help to relax you, which is conducive to clearer thinking.
2. Meditate. A simple meditation you can do right now is just closing your eyes and paying attention to your breath. Tensing up your muscles and then relaxing them to start may help. When your mind wanders, just bring your attention back to your breath. Five or ten minutes of this will usually relax you, clear your mind, and leave you more ready for any mental task.
3. Sit up straight. Posture affects your thinking process. Prove it to yourself by doing math in your head while slouching, looking at the floor and letting your mouth hang open. Then do the mental math while sitting up straight, keeping your mouth closed and looking forward or slightly upwards. You'll notice that it's easier to think with the latter posture.
4. Phosphotidyl Serine (PS). This supplement has been shown in clinical studies to increase lucidity and rate of learning. It activates cell-to-cell communication, helps regulate cell growth, improves the functioning of the special receptors found on cells, and prepares cells for activity. In other words, it can help your brain power. It's also thought to reverse memory decline. Phosphatidylserine has no known adverse side effects.
5.Vinpocetine. This extract, derived from an alkaloid found in the Periwinkle plant, is used as a cerebral vasodilator. It increases blood flow to the brain, which improves its oxygenation and thereby increases mental alertness and acuity. Research suggests it may also be the most powerful memory enhancer available to date.
6. Gingko Biloba. The leaves of this tree have been proven to increase blood flow to the brain. The trees are often planted in parks. My friends and I used to eat a few leaves when we wanted a brain boost. It is also inexpensive, if you buy the capsules or tea at any health food store.
7. Saint John's Wort. This is a common weed that may be growing in your yard. Although it's brain enhancing qualities are less documented (studies do show it's usefulness for treating long-term depression), many people swear by it's temporary mood-elevating effect, and our brains tend to function better when we are happy. It is inexpensive, but I used to just collect it in the yard and make tea of it. (Hyperacum Perforatum, if you want to look it up by it's botanical name.)
8. Good thinking habits. Just use a problem solving technique for several weeks and it will become a habit. Redesign everything you see for a while, and that will become a habit. You can develop many good thinking habits with some effort, and then be more resourceful effortlessly from that point on. Use the power of habit.
9. Use dead time. This is time that is otherwise wasted or just under-utilized. Driving time, time spent in waiting rooms, or even time spent raking your yard can be included in this. With a tape player and a trip to a public library, you can start to use this time to listen to books-on-tape. You may spend 200 hours a year in your car. What could you learn in that time?
10. Learn a language. Learning a new language has been shown to halt the age-related decline in brain function. It also introduces your mind to new concepts and new ways of looking at things (in English we are afraid, whereas in Spanish we have fear). It is one of the best brain exercises.
11. Rosemary. This common herb may have an effect on the brain when the scent is inhaled. We are waiting for the research, but some people swear that just sniffing rosemary wakes up their brain. It seems safe, so if you have rosemary in your spice rack, give it a try.
12. Mindfulness exercises. Concentration and clear thinking are more or less automatic once you remove distractions. Learn to stop and watch your busy mind. As you notice things that are subtly bothering you, deal with them. This might mean making a phone call you need to make, or putting things on a list so you can forget them for now. With practice, this becomes easier, and your thinking becomes more powerful.
13. Write. Writing is good for your mind in a number of ways. It is a way to tell your memory what is important, so you'll recall things more easily in the future. It is a way to clarify your thinking. It is a way to exercise your creativity and analytical ability. Diaries, idea-journals, poetry, note-taking and story-writing are all ways to use writing to boost your brain power.
14. Listen to Mozart. In a study at the University of California, researchers found that children who studied piano and sang daily in chorus, were much better at solving puzzles, and when tested, scored 80% higher in spatial intelligence than the non-musical group. In another study, 36 students were given three spatial reasoning tests on a standard IQ test. Just before the first test, they listened to Mozart's sonata for Two Pianos in D Major, K. 448 for ten minutes. Before the second test, they listened to a relaxation tape. Before the third, they sat in silence. The average scores for all 36 students: 1st test: 119. 2nd test: 111. 3rd test: 110. A nine-point boost from Mozart!
15. Develop your intuition. Intuition can be an important part of brainpower. Einstein and others have relied heavily on their intuitive hunches. See Chapter 25 for tips on how to develop your intuition.
16. Avoid foods that cause subtle allergies. These can include wheat, corn, peanuts and dairy products. Watch yourself to see if you have a problem with any of these. They cause digestive problems and brain fog in some people.
17. Sleep better. As long as you get a certain amount of sleep - probably a minimum of five hours - the quality seems to be more important than the quantity. Also, short naps in the afternoon seem to work well to recharge the brain for some people.
18. Caffeine. The research shows higher test scores for students who drink coffee before major exams. My chess game gets better. In other studies, it has been shown that too much caffeine leads to poorer quality decisions. Caffeine affects individuals differently, and has some nasty long-term side effects for some of us, but short-term - it works!
19. Avoid sugar. Any simple carbohydrates can give you "brain fog." Sometimes called the "sugar blues" as well, this sluggish feeling makes it hard to think clearly. It results from the insulin rushing into the bloodstream to counteract the sugar rush. Avoid pasta, sugars, white bread and potato chips before any important mental tasks.
20. Hypnosis audios. The power of suggestion is real, and one way to use it is with hypnosis tapes, CD's or downloads. This type of brain "programing" has more evidence for it than subliminals.
21. Speed reading. Contrary to what many believe, your comprehension of material often goes up when you learn to speed-read. You get to learn a lot more in less time, and it is definitely a good brain exercise.
22. Exercise. Long term exercise can boost brainpower, which isn't surprising. Anything that affects physical health in a positive way probably helps the brain too. Recent research, though, shows that cognitive function is improved immediately after just ten minutes of aerobic exercise. If you need a brain recharge, you might want to walk up and down the stairs a few times.
23. Imaginary friends. Talking to and getting advice from characters in your mind can be a great way to access the information in your subconscious mind. Imagine a conversation with a person who has a lot of knowledge in the area you want advice in.
24. Develop your creativity. Creativity gives power to your thinking. Raw computation can be done by computers now, but humans provide the creative thought that shapes our world. See Chapter 24 for tips on developing your creativity.
25. Learn more efficiently. When you decide to learn something, take notes from the start. Leave each "learning session" with a question or two in mind, to create anticipation and curiosity. Take short breaks, so there will be more beginnings and endings to your studies (Things learned at the beginning or ending of a class or session are remembered better).
26. Use techniques for clear thinking. Cluttered rooms and offices can contribute to cluttered thinking. Organize a space for mental work. Sigh, stretch, and take a deep breath before you start on a tough mental job. Plan some distraction-free time for brainstorming.
27. Brain wave entrainment. The newest brain wave entrainment products are powerful tools for altering your brain function. Some will almost immediately relax you, while others will put your brain waves in a pattern that is most conducive to analytical thinking.
28. Creatine. This is a compound found in meat, used by athletes to help build muscle. Now the evidence is here to show that it helps your brain as well. Proceedings B , a journal published by the Royal Society reports that the research showed improvement in working memory and general intelligence resulting from creatine supplementation. The dose used in the study was 5 grams per day. This is about the level used to boost sports performance, and is as much as you'd normally get in four pounds of meat, according to lead researcher Dr. Caroline Rae.
29. Talk. Talking is only good for the brain if you are actually exercising it, of course. Try explaining something that you don't understand very well to a friend, though, and you'll notice that the process of explaining will help you clarify your understanding.
30. Do something you enjoy. This is a way to both lower stress and rev up your brain. The key is to do something active. Watching TV doesn't count. Whether it is playing Scrabble or building birdhouses, when you are actively engaged in an activity that you enjoy, you worry less about things and you start to think better.
31. Adjust your beliefs. Believe you are smarter, and you'll become smarter. For this, affirmations may work, but even better is evidence. Make a note of your successes. Tell yourself, "Hey, that was really creative," when you do something creative. When you have a good idea, make a note of it. Gather the evidence for your own intelligence and you'll start to experience more of it.
32. Brain exercises. Do math in your mind while driving. Think of a new use for everything you see. Regular use of the brain has been shown to generate new neuronal growth, and even halt the decline of mental function that often comes with age.
33. Learn new things. This is another way to exercise the brain. It can also be done with little time investment if you use books-on-tapes while driving.
34. Walk. Exercise has been shown to benefit the brain, and walking is one of the best exercises for many. It is low impact, and the rhythmic nature of it seems to put you in a state that is very conducive to clear thinking. In fact, carry a tape recorder with you to take notes, and a twenty minute walk can be a great way to solve problems.
35. Model others. Find others that are creative, intelligent, or very productive. Do what they do, and think what they think. This is a key principle of neuro-linguistic programming. Be careful about taking their advice, though. Successful people often don't really understand why they are successful. Do what they do, not what they say.
36. Eat fish. Eating fish actually speeds up brain waves, and improves concentration. Researchers have also found an almost perfect correlation between intake of fish and lowered levels of depression in the various countries of the world. The U.S. has 24 times the incidence of depression as Japan, for example, where fish intake is much higher.
37. Avoid unnecessary arguments. When you defend a position too vigorously, especially when it is just to "win" the argument, you invest our ego into it. This is not conducive to the easy acceptance and use of new information. In other words, you put your mind in a rut, and you dig it deeper with each argument. Debate can be a valuable thing, but when the ego takes over, the mind closes a little. This is not a recipe for better thinking.
38. Laugh. The release of endorphins caused by laughter lowers stress levels, which is good for long term brain health. Laughter also tends to leave you more open to new ideas and thoughts.
39. Play. Stimulating the brain causes measurable changes in the structure of the brain. New connections are made and new brain cells are grown. Intellectual play, as well as any playing that involves hand-eye coordination stimulates the brain.
40. Do puzzles. Crossword puzzles, lateral thinking puzzles, and even good riddles are a great way to get brain exercise. You can work on them while waiting for a dentist appointment, or on the bus, if you are short on time.
41. Sing. When you are alone in your car, try singing about something you are working on. This taps into and exercises your right brain. Have you ever noticed how it is easier to rhyme when you sing than when you just speak or write? This is because the right brain is better at pattern recognition. By doing this brain exercise regularly you can train yourself to tap into the power of the right brain. This will make you a more effective problem-solver. If you doubt the distinction between the hemispheres of the brain, look at how stutterers can stop stuttering as soon as they start singing. Try it.
42. Nuts. University students in Brazil and other South American countries often eat several Brazil nuts before an exam, believing they are good for their mental power. The evidence is starting to confirm this. Other nuts that have minerals and amino acids that are beneficial to the brain include almonds and walnuts.
43. Olive oil. High in mono-unsaturated fat, olive oil has been shown to improve memory. A cheaper alternative is canola oil, but this hasn't been studied much yet.
44. Vitamin supplements. In studies, children scored higher on tests when on a regimen of daily vitamin supplements. "Experts" will tell you that if you eat a balanced diet, you don't need supplements, which, given the culture here, is really just a sales pitch for vitamins, isn't it? Who eats a perfectly balanced diet?
45. Fiber. It isn't just what goes in, but what comes out that is important to brain function. Toxic build-up in the body and brain can cause "brain fog." People often report clearer thinking as one of the benefits of curing their constipation.
46. Self awareness. This may not seem important to brain power, but it is. When you know yourself better, you can avoid the usual effects of ego and emotion in your seemingly "rational" thinking. Or you can at least take it into account. Watch yourself, especially as you explain things or argue.
47. Motivate yourself. Motivation is as important to mental tasks as it is to any other. Learn a few simple techniques for self motivation. You can start with those in Chapter 8.
48. Avoid too much stress. Neuropsychiastrist Richard Restak, M.D., form the George Washington University School of Medicine and Health Services, sums up the research thus: "Stress causes brain damage." Long term stress has repeated been shown to hurt the brain, not to mention the rest of the body. Learn a few stress reduction techniques if you get stressed out often.
49. Get educated. Scientists have known for a while that the less educated get alzheimer's more frequently. Education in any area seems to make the brain stronger.
50. Avoid too much fat. In laboratory studies, animals consistently learn slower when they are on a diet high in fat. Type of fat may make a difference, so you may want to stick to using olive oil and other non-saturated fats. Saturated fats have been shown to actually stunt the growth of brain cells.
51. Eat less. Overeating has the immediate effect of redirecting more blood to the digestive process, leaving less for the brain. Long term, it can cause arterial obstructions that reduce blood flow to the brain permanently. In at least one study, rats on a restricted-calorie diet had more brainpower.
52. Avoid suspect foods. There is evidence that the following foods can be bad for your brain: Artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks, hydrogenated fats, sugars, white bread, and any white-flour products.
53. Eat breakfast. When kids who didn't eat breakfast started to eat it, researchers found that their math scores went up a whole grade on average.
54. Avoid diabetes. The development of diabetes coincides with a dropping of IQ scores. In other words, if you want to maintain your brain power, follow your doctors dietary recommendations for preventing or treating diabetes.
55. Eat foods high in antioxidants. Antioxidants protect all your cells, including brain cells. Some of the foods highest in antioxidants include: prunes, raisins, blueberries, blackberries, garlic, kale, cranberries, strawberries, spinach, and raspberries. In one test, rats had age-related mental decline reversed by eating the equivalent of a 1/2 cup of blueberries per day.
56. Drink wine. In moderation, red wine can be good for the brain, it seems. It is rich in antioxidants, which protect brain cells. One glass per day for women and two for men is usually considered a safe and moderate amount.
57. Use alcohol in moderation. In a study at the University of Indiana School of Medicine, elderly light drinkers (fewer than 4 drinks per week) scored higher on tests of thinking abilities than non-drinkers. Those who drank 10 or more drinks per week scored lower. It is known that alcohol can kill brain cells, so moderation seems to be the key.
58. Folic acid. According to one study, 200 micrograms of folic acid, the amount found in 3/4 cup of cooked spinach, alleviates depression and reverses memory loss.
59. Potential brain foods. Other foods that may be good for your brain include: Avocados, bananas, lean beef, brewer's yeast. broccoli, brown rice, brussel sprouts, cantaloupe, cheese, chicken, collard greens, eggs, flaxseed oil, legumes, oatmeal, oranges, peanut butter, peas, potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey, wheat germ, and yogurt.
60. Vitamin E. Jean Carper, in researching her book, "Your Miracle Brain," found that many brain researchers are taking 400 I.U.s of vitamin E daily. It is an antioxidant, and reduces the clogging of blood vessels, including those going in the brain.
61. Vitamin C. Taken in the form of orange juice in a study at the Texas Women's University, vitamin C increased the IQ scores of children.
62. Selenium. 100 micrograms of selenium has been shown to be a mood-elevator. Your brain almost certainly functions better when you are in a better mood. Foods rich in selenium include Brazil nuts and garlic.
63. Alpha-lipoic acid. Alpha-lipoic acid (10 to 50 milligrams daily) improves memory and protects nerve cells.
64. Inositol. This is a safe and natural substance that is often grouped with the B-vitamins. It reduces stress and promotes clear thinking. It contributes to energy production, and so can "wake you up." Animal studies show a measurable increase in physical activity for up to five hours after taking it.
65. Huperzine A. This is a compound extracted from the Chinese club moss. Researchers both in Israel and the U.S. have used it to treat alzheimer's. It improves memory and learning an seems to be very safe.
66. Ask questions. This is a great way to keep your brain in shape. Just get in the habit of asking questions often, even if it is only in your own mind. Why are taller buildings better? what is the purpose of curbs? Ask anything that comes to mind, and ponder the possible answers.
67. Sniff basil. This another of the herbs that may be good for your brain. No studies yet, but many report a brain boost from smelling basil.
68. Temperature. Many people have noted that they think better at certain temperatures. In general, it seems that being slightly cool, but not uncomfortable, is most conducive to good thinking. Try experimenting on yourself to see what temperature works best for you.
69. Use systems. From the time I was ten years old, 12 x 49 was always (12 x 50) - 12. It's easier to figure in your head this way (588, by the way). I didn't get any credit for my personal algorithms then, but they are selling these shortcuts on late-night TV now, because they work. You can find your own easier ways to do mental math or other mental tasks, or read a good book on them.
70. Make a brainpower plan. It takes about twenty to thirty days of repetition to establish new habits, many psychologists will tell you. This means that when you create your plan for better brainpower, be sure you plan to use that new problem solving technique, or eat those new brain foods for at least three weeks. You can use many of the brain boosters here and get immediate results, but it is creating new habits that will give you the most brainpower.
By Steve Gillman. Excerpt from Chapter 5 of A Book of Secrets
brainpower
Rabu, 12 Maret 2008
Three Great Mind Power Practices
by: Steve Gillman
Your mind power is not your IQ. It is not the innate potential of your mind, but the actual and habitual use and development of that potential. In other words, it isn’t how smart you are that counts, but how you use it. Here are three things you can do to make your mind more effective.
Brain Exercises
Regular use and “exercising” of the brain has been shown to generate new neuronal growth, and even halt the decline of mental function that often comes with age. Try numerous brain exercises, and when you find the ones that you enjoy, make doing them a habit. A study will someday prove that old people who do their crossword puzzle every Sunday morning maintain their mental function longer. Some other ways to increase that mind power:
- Do mental math while driving.
- Look around at things and redesign them in your mind.
- Sing a song, inventing the lyrics as you go.
- Learn a memory technique and use it daily.
Discipline Yourself
A recent study, reported in the journal Psychological Science, found that while IQ level did correlate with academic performance, there was actually a much stronger correlation with self discipline. Those students with high self-discipline have much better grades than high-IQ students. They also found that there was no correlation between IQ and discipline (they varied independently).
Again, this shows that it isn’t how smart you are, but how you use it. Self discipline doesn’t necessarily mean willpower, by the way. It can be accomplished by starting with simple and easy steps and creating good habits over time. A great mind power practice is to get in the habit of regularly building good habits.
Train Your Body
It has been shown that activities which involve timing and coordination cause dendrite growth in the brain. More dendrites mean more possible connections in your brain. More connections mean your thinking and learning can be more flexible and efficient. Physical exercise, then, of the right type, is also mind power exercise.
The activities most likely to help include any athletic activities that require a lot of coordination and timing, such as basketball, soccer, and tossing around a frisbee. Other good mind power activities are playing musical instruments, especially when it requires precise timing (piano playing), and painting or drawing, which involve hand-eye coordinationmindpower
Your mind power is not your IQ. It is not the innate potential of your mind, but the actual and habitual use and development of that potential. In other words, it isn’t how smart you are that counts, but how you use it. Here are three things you can do to make your mind more effective.
Brain Exercises
Regular use and “exercising” of the brain has been shown to generate new neuronal growth, and even halt the decline of mental function that often comes with age. Try numerous brain exercises, and when you find the ones that you enjoy, make doing them a habit. A study will someday prove that old people who do their crossword puzzle every Sunday morning maintain their mental function longer. Some other ways to increase that mind power:
- Do mental math while driving.
- Look around at things and redesign them in your mind.
- Sing a song, inventing the lyrics as you go.
- Learn a memory technique and use it daily.
Discipline Yourself
A recent study, reported in the journal Psychological Science, found that while IQ level did correlate with academic performance, there was actually a much stronger correlation with self discipline. Those students with high self-discipline have much better grades than high-IQ students. They also found that there was no correlation between IQ and discipline (they varied independently).
Again, this shows that it isn’t how smart you are, but how you use it. Self discipline doesn’t necessarily mean willpower, by the way. It can be accomplished by starting with simple and easy steps and creating good habits over time. A great mind power practice is to get in the habit of regularly building good habits.
Train Your Body
It has been shown that activities which involve timing and coordination cause dendrite growth in the brain. More dendrites mean more possible connections in your brain. More connections mean your thinking and learning can be more flexible and efficient. Physical exercise, then, of the right type, is also mind power exercise.
The activities most likely to help include any athletic activities that require a lot of coordination and timing, such as basketball, soccer, and tossing around a frisbee. Other good mind power activities are playing musical instruments, especially when it requires precise timing (piano playing), and painting or drawing, which involve hand-eye coordinationmindpower
5 Strategies to Better Learning
There has never been so much information to absorb and so much to learn in the history of humanity! The more technology we create, the greater the need for learning, so anything that can aid us in learning better is very welcome. Here are five simple strategies that can increase learning and retention of information.
The first learning strategy is a simple one, and one that might not appeal to young people in particular. This strategy is simple: Turn off the TV, turn off your radio and find a quiet place to work with no distractions. If you must have music, opt for classical music, and not rock music or hip-hop. It is amazing how many students like to have background music playing when they are learning, unaware of how counter-productive it can be. If you need to have background music, then choose Baroque, and then preferably strings, rather than brass. Baroque music played on strings has actually been shown to be beneficial to learners.
The second strategy follows on from the first. Don’t slob out on the bed, especially on your front, when you are trying to study. Sit at a desk, if possible, with a comfortable, but straight-backed chair and make sure your materials are within easy reach. You don’t want to have to break your leaning state over and over again, by having to retrieve items you need from elsewhere.
Strategy three: Breathe deeply and relax. Close your eyes breathe in through your nose and out through your mouth a few times, slowly and evenly. This helps prepare you for your study session and the next strategy.
Strategy four: You will be amazed how many students, adults and children, approach a study or learning task without first asking themselves why they are learning and what they want to achieve. After you have implemented strategy three, and relaxed somewhat, ask yourself what you want to achieve in this study session you are about to undertake. Having a concrete reason to do anything makes your brain focus more on the task. With studying this step is vital, because studying is essentially a brain-oriented task.
Strategy five: Study for short periods or 20 to 30 minutes each, and take breaks of about 10 minutes in between. Experts have found that our peaks of learning information tend to come at the beginning and the end of a session. In other words, we remember material more easily that we learned in the first few minutes of a session, and the last few minutes. Therefore, creating many beginnings and endings in one learning session should increase the amount we are able to take in and, more importantly, recall.
The first learning strategy is a simple one, and one that might not appeal to young people in particular. This strategy is simple: Turn off the TV, turn off your radio and find a quiet place to work with no distractions. If you must have music, opt for classical music, and not rock music or hip-hop. It is amazing how many students like to have background music playing when they are learning, unaware of how counter-productive it can be. If you need to have background music, then choose Baroque, and then preferably strings, rather than brass. Baroque music played on strings has actually been shown to be beneficial to learners.
The second strategy follows on from the first. Don’t slob out on the bed, especially on your front, when you are trying to study. Sit at a desk, if possible, with a comfortable, but straight-backed chair and make sure your materials are within easy reach. You don’t want to have to break your leaning state over and over again, by having to retrieve items you need from elsewhere.
Strategy three: Breathe deeply and relax. Close your eyes breathe in through your nose and out through your mouth a few times, slowly and evenly. This helps prepare you for your study session and the next strategy.
Strategy four: You will be amazed how many students, adults and children, approach a study or learning task without first asking themselves why they are learning and what they want to achieve. After you have implemented strategy three, and relaxed somewhat, ask yourself what you want to achieve in this study session you are about to undertake. Having a concrete reason to do anything makes your brain focus more on the task. With studying this step is vital, because studying is essentially a brain-oriented task.
Strategy five: Study for short periods or 20 to 30 minutes each, and take breaks of about 10 minutes in between. Experts have found that our peaks of learning information tend to come at the beginning and the end of a session. In other words, we remember material more easily that we learned in the first few minutes of a session, and the last few minutes. Therefore, creating many beginnings and endings in one learning session should increase the amount we are able to take in and, more importantly, recall.
Improve Memory and Prevent Brain Deterioration
Human memory is a truly amazing phenomenon. It is always a source of wonder that seemingly insignificant occurrences may create lasting memories for one person while other people cannot even recall details of major events in their life. There are many factors that influence this apparent disparity.
Improve Mental Abilities
New Brainwave Entrainment CD
Boosts Your Mental Focus & Clarity!
http://OptiMINDzation.com
It is sometimes said that a healthy brain never forgets anything. Unless affected by injury or disease the brain never loses anything. Forgetting something is actually a result of:
1. Not storing the facts properly in the first place.
2. Failure to store the facts in a manner in which they can be recalled.
3. Inability to recall facts at the time although they are still safely recorded in the brain. Who among us has not had the experience of “forgetting” something only to have it pop into consciousness at the most unlikely time?
Problem 1 can be overcome by concentration. If one is distracted and does not store facts to start with then there is very little chance of recalling them later. Memory has two phases - Short Term and Long Term Memory. It is believed that up to 50 percent of information we receive is lost almost immediately and a further 20 percent vanishes within 24 hours. An example would be a telephone number or other ten digit number. Unless a special effort is made its gone almost instantly. Some of these short term memories go on to become long term memories. For instance your best friend’s phone number would have started out as a short term memory but has now become part of long term memory and can be readily recalled several years later. Scientists are still uncertain as to the exact reasons why some facts are lost while others go on to create lasting memories. However, it is safe to assume that some special importance is attached to that information for one reason or another. In the world of information overload we live in there are constant distractions and information competing for attention. Chances of recalling facts are significantly improved by paying attention to those that we need to remember later.
There are several techniques that can be used to ensure sufficient attention to important facts. The most common among them would be repetition. Most of us would probably recall having learnt our multiplication tables in this way. Writing notes and personalizing the facts ie. writing ideas in one’s own words also helps. However, it is important not to fall into the trap of relying on notes as a substitute for remembering. Notes should be used to reinforce a memory not as an alternative to it. Writing down facts surrounding and supporting an idea as well as the theory and methodology leading up to certain facts also help in recall. Complex mathematical formulae would be an example. Formulae comprised of abstract symbols and numbers can usually be quite hard to recall on their own. However, if one commits to memory the principles from which the formula is derived the symbols often become a lot easier to recall. Understanding the concepts behind the final outcome makes things less fuzzy. The fuzzier things are the harder they are to remember. Breaking down facts into manageable chunks to concentrate on helps immensely as well as there is a limit on how much information can be assimilated at a given time. Avoiding distractions is another important consideration in ensuring that the facts are stored right - it is a lot harder replace incorrect information than it is to store it right in the first place.
Problems 2 and 3 are closely connected to how we recall information. Memories are made by creating connections - connections with experiences through all our senses. Perhaps you have had the experience of a smell or sound triggering a memory of long ago. The more connections we create the better the chances of recall. This is why mnemonics are commonly used as an aid to memory. The more ridiculous or unusual the association the more likely it is to be recalled rather than fade into insignificance among the millions of other connections. Using mental pegs is another technique that works very well. Associate facts with unusual images or rhymes. For instance to remember names and faces one may look at a prominent facial feature, create an exaggerated version of it and connect it with the name. Say Leon with rather long hair may become a mental image of a Lion with a mane. Lion then quickly converts to Leon making it a lot easier than simply trying to recall the name of the guy with long hair!
Unfortunately as we age our brains begin to degenerate and memory deteriorates along with it. There are 4 main reasons for this degeneration.
1. Reduction in Neurotransmitters, especially acetylcholine causes decline in brain function.
2. Reduced blood circulation. The brain uses a significant proportion of all blood. Any impediment to blood flow therefore has a huge impact on brain function.
3. Effects of Cortisol. As a response to stresses cortisol is produced in the brain which damages the cells in the Hippocampus. The Hippocampus is instrumental in converting short term memories to long term ones. The damage in the hippocampus also triggers further production of cortisol setting off a ever increasing cycle of cell damage.
4. Free radical damage. Free radicals are atoms that have an electron imbalance and are constantly seeking to steal an electron to make itself whole. This process of stealing electrons from cells causes cell damage. Brain cells are no exception and brain cell damage also occurs due to free radical activity.
There are many common sense approaches to limiting and preventing brain degeneration:
* Proper diet - limit intake of salt cholesterol and fat while eating plenty of fresh fruits and foods high in antioxidants.
* Regular Exercise - avoid becoming overweight.
* Control Blood pressure
* Control and limit stress
* Limiting alcohol intake and not smoking helps reduce free radical damage.
* Increase intake of Omega 3 fatty acids - found in large quantities in fish -helps combat free radical damage.
* Avoid even minor head trauma - When engaging in activities which could result in jarring of the brain use adequate protection. Regular jarring, even minor levels has been connected with higher incidence of dementia.
There are also several not so obvious strategies that have emerged from recent studies into the brain.
Depression can affect the way the brain processes information and retrieves it. Therefore avoiding or minimizing depression can positively impact on brain function in later years. Socializing and involvement with family and community activities is recommended.
Mental exercise. “Use it or lose it”. Stimulating your brain with mental exercises such as crossword puzzles, board games or even taking up a new hobby or learning a musical instrument has been shown to increase the number of brain cells and connections between brain cells. These activities improve what is known as “Brain Plasticity”.
Certain drugs such as aspirin and anti-inflammatories as well as cholesterol reducing drugs in the “Statin” group are also believed to deter the onset of degenerative diseases such as Alzheimer’s. Herbal supplements such as Gingko Biloba which is credited with improving blood circulation may also help.
While aging and its consequences cannot be halted it is clear that there is much that can be done to improve brain health and memory.
Improve Mental Abilities
New Brainwave Entrainment CD
Boosts Your Mental Focus & Clarity!
http://OptiMINDzation.com
It is sometimes said that a healthy brain never forgets anything. Unless affected by injury or disease the brain never loses anything. Forgetting something is actually a result of:
1. Not storing the facts properly in the first place.
2. Failure to store the facts in a manner in which they can be recalled.
3. Inability to recall facts at the time although they are still safely recorded in the brain. Who among us has not had the experience of “forgetting” something only to have it pop into consciousness at the most unlikely time?
Problem 1 can be overcome by concentration. If one is distracted and does not store facts to start with then there is very little chance of recalling them later. Memory has two phases - Short Term and Long Term Memory. It is believed that up to 50 percent of information we receive is lost almost immediately and a further 20 percent vanishes within 24 hours. An example would be a telephone number or other ten digit number. Unless a special effort is made its gone almost instantly. Some of these short term memories go on to become long term memories. For instance your best friend’s phone number would have started out as a short term memory but has now become part of long term memory and can be readily recalled several years later. Scientists are still uncertain as to the exact reasons why some facts are lost while others go on to create lasting memories. However, it is safe to assume that some special importance is attached to that information for one reason or another. In the world of information overload we live in there are constant distractions and information competing for attention. Chances of recalling facts are significantly improved by paying attention to those that we need to remember later.
There are several techniques that can be used to ensure sufficient attention to important facts. The most common among them would be repetition. Most of us would probably recall having learnt our multiplication tables in this way. Writing notes and personalizing the facts ie. writing ideas in one’s own words also helps. However, it is important not to fall into the trap of relying on notes as a substitute for remembering. Notes should be used to reinforce a memory not as an alternative to it. Writing down facts surrounding and supporting an idea as well as the theory and methodology leading up to certain facts also help in recall. Complex mathematical formulae would be an example. Formulae comprised of abstract symbols and numbers can usually be quite hard to recall on their own. However, if one commits to memory the principles from which the formula is derived the symbols often become a lot easier to recall. Understanding the concepts behind the final outcome makes things less fuzzy. The fuzzier things are the harder they are to remember. Breaking down facts into manageable chunks to concentrate on helps immensely as well as there is a limit on how much information can be assimilated at a given time. Avoiding distractions is another important consideration in ensuring that the facts are stored right - it is a lot harder replace incorrect information than it is to store it right in the first place.
Problems 2 and 3 are closely connected to how we recall information. Memories are made by creating connections - connections with experiences through all our senses. Perhaps you have had the experience of a smell or sound triggering a memory of long ago. The more connections we create the better the chances of recall. This is why mnemonics are commonly used as an aid to memory. The more ridiculous or unusual the association the more likely it is to be recalled rather than fade into insignificance among the millions of other connections. Using mental pegs is another technique that works very well. Associate facts with unusual images or rhymes. For instance to remember names and faces one may look at a prominent facial feature, create an exaggerated version of it and connect it with the name. Say Leon with rather long hair may become a mental image of a Lion with a mane. Lion then quickly converts to Leon making it a lot easier than simply trying to recall the name of the guy with long hair!
Unfortunately as we age our brains begin to degenerate and memory deteriorates along with it. There are 4 main reasons for this degeneration.
1. Reduction in Neurotransmitters, especially acetylcholine causes decline in brain function.
2. Reduced blood circulation. The brain uses a significant proportion of all blood. Any impediment to blood flow therefore has a huge impact on brain function.
3. Effects of Cortisol. As a response to stresses cortisol is produced in the brain which damages the cells in the Hippocampus. The Hippocampus is instrumental in converting short term memories to long term ones. The damage in the hippocampus also triggers further production of cortisol setting off a ever increasing cycle of cell damage.
4. Free radical damage. Free radicals are atoms that have an electron imbalance and are constantly seeking to steal an electron to make itself whole. This process of stealing electrons from cells causes cell damage. Brain cells are no exception and brain cell damage also occurs due to free radical activity.
There are many common sense approaches to limiting and preventing brain degeneration:
* Proper diet - limit intake of salt cholesterol and fat while eating plenty of fresh fruits and foods high in antioxidants.
* Regular Exercise - avoid becoming overweight.
* Control Blood pressure
* Control and limit stress
* Limiting alcohol intake and not smoking helps reduce free radical damage.
* Increase intake of Omega 3 fatty acids - found in large quantities in fish -helps combat free radical damage.
* Avoid even minor head trauma - When engaging in activities which could result in jarring of the brain use adequate protection. Regular jarring, even minor levels has been connected with higher incidence of dementia.
There are also several not so obvious strategies that have emerged from recent studies into the brain.
Depression can affect the way the brain processes information and retrieves it. Therefore avoiding or minimizing depression can positively impact on brain function in later years. Socializing and involvement with family and community activities is recommended.
Mental exercise. “Use it or lose it”. Stimulating your brain with mental exercises such as crossword puzzles, board games or even taking up a new hobby or learning a musical instrument has been shown to increase the number of brain cells and connections between brain cells. These activities improve what is known as “Brain Plasticity”.
Certain drugs such as aspirin and anti-inflammatories as well as cholesterol reducing drugs in the “Statin” group are also believed to deter the onset of degenerative diseases such as Alzheimer’s. Herbal supplements such as Gingko Biloba which is credited with improving blood circulation may also help.
While aging and its consequences cannot be halted it is clear that there is much that can be done to improve brain health and memory.
How to Develop Your Intuition
Have you had that experience when all of a sudden you just had this huge hunch that something is about to happen, and to your surprise, that intuition was eventually translated to reality?
When you feel strongly about something without logical basis to it, that’s called intuition. It comes in three impressions: clairvoyance or “the third eye”, sensing clearly and feeling through listening.
Clairvoyance is when your eye goes beyond what it can see. This is when you know what is happening somewhere.
Sensing clearly is basically what we refer to as “hunch” or “gut feel.” This is the time when you are overwhelmed with a feeling and you can’t explain it and all you can say is “I just know.”
On the other hand, feeling through listening or clairaudience is being able to “listen” between the lines. Intuition also happens at times when a certain sound, whatever it is - be it a car’s honk or a bird’s twitting - ushers in an intense feeling.
They say only a number of people are gifted with intuition. Astrologers even insist that people born under the Scorpio or Pisces signs are naturally intuitive it almost borders on E.S.P. But studies have been sprouting left and right that proclaim that anyone can develop intuition.
Why the need to develop intuition, you ask? Why not let your emotional and psychological state as it is? First and foremost, intuition promotes good communication. It makes you more sensitive to the people around you; it often keeps you from hurting those you love because you are intuitive enough to understand them. Intuition also makes you far more creative than ever. Intuition means releasing more creative juices for any means of expression. Lastly, intuition has a healing power. This healing power is not in the physical sense, but in delving deep into your soul to eradicate some negative energy buried in it.
With that being said, are you ready to develop your intuition? Here are some ways to unlock this gift:
1. Hypnosis
Oh yes, get yourself hypnotized. Hypnosis is not limited to watching a pendulum move back and forth. Perform self-hypnosis or you can avail of hypnotic programs that can strengthen your intuition.
2. Meditation
Meditating means finding peace in yourself. If your mind and heart are cluttered with too many baggage and hurt, you wouldn’t be able to quiet down that part of you that could eventually initiate intuition. There are so many ways to meditate: take a yoga class, or just simply practice some breathing that could bring you straight to Zen.
3. Think positive!
A worry-free, fear-free state could do so much to improve your intuitive ability. By staying positive, you attract good energy that would be able to easily recognize imminent feelings and events.
4. Just let go.
What does this mean? If you are on the brink of making a huge decision, let go of all the inhibitions and head to a quiet place where you could find out where the letting go has brought you. Sometimes you just have to listen to the voice within you, and that voice wouldn’t come out unless you let go.
5. Never expect.
After letting go of the inhibitions and all those things that stop you from thinking and feeling clearly, never expect for an answer right away. Never expect that the “hunch” would fall on your lap immediately. Give it a little time then you’d just get surprised that — wham! — now you have your answer.
6. Believe in your first impressions.
When you see someone for the first time and think that he is a bit too arrogant for your taste, chances are that impression actually holds true. Most of the time, first impressions are brought by intuition.
7. Stay happy!
See? All you need to be intuitive is to stay happy! Happiness attracts immense power and such power includes intuition. In tapping your intuition, your motivation must be happiness and contentment. Given that premise, intuition will fall to you easily.
Intuition is helpful, because sometimes it leads you to something that cannot be achieved otherwise. A lot of lives have been saved by intuition alone. Decisions are easier done if armed by this gift. Develop intuition now and reap benefits you have never imagined.
When you feel strongly about something without logical basis to it, that’s called intuition. It comes in three impressions: clairvoyance or “the third eye”, sensing clearly and feeling through listening.
Clairvoyance is when your eye goes beyond what it can see. This is when you know what is happening somewhere.
Sensing clearly is basically what we refer to as “hunch” or “gut feel.” This is the time when you are overwhelmed with a feeling and you can’t explain it and all you can say is “I just know.”
On the other hand, feeling through listening or clairaudience is being able to “listen” between the lines. Intuition also happens at times when a certain sound, whatever it is - be it a car’s honk or a bird’s twitting - ushers in an intense feeling.
They say only a number of people are gifted with intuition. Astrologers even insist that people born under the Scorpio or Pisces signs are naturally intuitive it almost borders on E.S.P. But studies have been sprouting left and right that proclaim that anyone can develop intuition.
Why the need to develop intuition, you ask? Why not let your emotional and psychological state as it is? First and foremost, intuition promotes good communication. It makes you more sensitive to the people around you; it often keeps you from hurting those you love because you are intuitive enough to understand them. Intuition also makes you far more creative than ever. Intuition means releasing more creative juices for any means of expression. Lastly, intuition has a healing power. This healing power is not in the physical sense, but in delving deep into your soul to eradicate some negative energy buried in it.
With that being said, are you ready to develop your intuition? Here are some ways to unlock this gift:
1. Hypnosis
Oh yes, get yourself hypnotized. Hypnosis is not limited to watching a pendulum move back and forth. Perform self-hypnosis or you can avail of hypnotic programs that can strengthen your intuition.
2. Meditation
Meditating means finding peace in yourself. If your mind and heart are cluttered with too many baggage and hurt, you wouldn’t be able to quiet down that part of you that could eventually initiate intuition. There are so many ways to meditate: take a yoga class, or just simply practice some breathing that could bring you straight to Zen.
3. Think positive!
A worry-free, fear-free state could do so much to improve your intuitive ability. By staying positive, you attract good energy that would be able to easily recognize imminent feelings and events.
4. Just let go.
What does this mean? If you are on the brink of making a huge decision, let go of all the inhibitions and head to a quiet place where you could find out where the letting go has brought you. Sometimes you just have to listen to the voice within you, and that voice wouldn’t come out unless you let go.
5. Never expect.
After letting go of the inhibitions and all those things that stop you from thinking and feeling clearly, never expect for an answer right away. Never expect that the “hunch” would fall on your lap immediately. Give it a little time then you’d just get surprised that — wham! — now you have your answer.
6. Believe in your first impressions.
When you see someone for the first time and think that he is a bit too arrogant for your taste, chances are that impression actually holds true. Most of the time, first impressions are brought by intuition.
7. Stay happy!
See? All you need to be intuitive is to stay happy! Happiness attracts immense power and such power includes intuition. In tapping your intuition, your motivation must be happiness and contentment. Given that premise, intuition will fall to you easily.
Intuition is helpful, because sometimes it leads you to something that cannot be achieved otherwise. A lot of lives have been saved by intuition alone. Decisions are easier done if armed by this gift. Develop intuition now and reap benefits you have never imagined.
3 Methods for Clearing Mental Clutter
by: Jennifer Koretsky
Many adults with ADD have a hard time slowing down their brains. Thoughts often come at whirlwind speed, and it can be hard to concentrate on the tasks at hand when so many other thoughts are floating around in the brain. I call this “mental clutter.”
Often times, mental clutter is made up of worries and bad feelings. (Very few people get overwhelmed by the amount of positive thoughts in their heads!) Regrets of the past and worries about the future can easily overshadow the present moment. Self-doubt can also take up a lot of space in the mind. When an excess of these types of thoughts take over in the brain, it can be stressful, upsetting, and sometimes even paralyzing.
The best way to clear this mental clutter is to process the thoughts, rather than letting them swim around in your brain. Doing so will allow you to focus on the present moment, and feel more calm and centered.
The following 3 methods have proven very helpful in clearing mental clutter.
1. Write
A great way to clear mental clutter is to transfer the thoughts from your brain onto paper. This can be in the form of a to-do list, an email to a supportive person in your life, or a journal entry. When the thoughts are recorded, there is no need for your brain to hold on to them.
Additionally, if you feel weighed down by a situation (like an argument with a family member) writing about it can help you process your feelings. You can get a better grip on the events, how you feel, and what you might have done differently. A page or two might be all it takes.
2. Talk
Many people with ADD are “verbal processors.” This means that we often work through thoughts and feelings by talking them out. It helps to have an objective person to talk to, who can mirror your thoughts and talk them out with you. However, the very act of talking is often what does the trick, so having someone to talk to isn’t always necessary. Many people find that talking into a tape recorder suits their needs. Others talk to plants or animals. (I talk to my dog so much that I’m surprised she doesn’t talk back by now!)
3. Move
Some ADDers can clear mental clutter by moving. Something as simple as a 10-minute walk can give the brain a needed jolt. Others may find that they feel free of extraneous thoughts after a visit to the gym. The time alone combined with the physical activity proves to be a successful formula for some ADDers to work through their mental clutter.
It’s best to experiment with the different methods and see which work best for you in the different areas of your life. The important thing to know is that with a little time-out, mental clutter can be cleared!
About The Author
(c) Copyright 2004
Jennifer Koretsky is an ADD Management Coach who helps adults learn how to manage their ADD and move forward in life. She offers individual and group coaching, workshops, and skill-building programs. Her work has been featured in various media, including The New York Times Magazine
Many adults with ADD have a hard time slowing down their brains. Thoughts often come at whirlwind speed, and it can be hard to concentrate on the tasks at hand when so many other thoughts are floating around in the brain. I call this “mental clutter.”
Often times, mental clutter is made up of worries and bad feelings. (Very few people get overwhelmed by the amount of positive thoughts in their heads!) Regrets of the past and worries about the future can easily overshadow the present moment. Self-doubt can also take up a lot of space in the mind. When an excess of these types of thoughts take over in the brain, it can be stressful, upsetting, and sometimes even paralyzing.
The best way to clear this mental clutter is to process the thoughts, rather than letting them swim around in your brain. Doing so will allow you to focus on the present moment, and feel more calm and centered.
The following 3 methods have proven very helpful in clearing mental clutter.
1. Write
A great way to clear mental clutter is to transfer the thoughts from your brain onto paper. This can be in the form of a to-do list, an email to a supportive person in your life, or a journal entry. When the thoughts are recorded, there is no need for your brain to hold on to them.
Additionally, if you feel weighed down by a situation (like an argument with a family member) writing about it can help you process your feelings. You can get a better grip on the events, how you feel, and what you might have done differently. A page or two might be all it takes.
2. Talk
Many people with ADD are “verbal processors.” This means that we often work through thoughts and feelings by talking them out. It helps to have an objective person to talk to, who can mirror your thoughts and talk them out with you. However, the very act of talking is often what does the trick, so having someone to talk to isn’t always necessary. Many people find that talking into a tape recorder suits their needs. Others talk to plants or animals. (I talk to my dog so much that I’m surprised she doesn’t talk back by now!)
3. Move
Some ADDers can clear mental clutter by moving. Something as simple as a 10-minute walk can give the brain a needed jolt. Others may find that they feel free of extraneous thoughts after a visit to the gym. The time alone combined with the physical activity proves to be a successful formula for some ADDers to work through their mental clutter.
It’s best to experiment with the different methods and see which work best for you in the different areas of your life. The important thing to know is that with a little time-out, mental clutter can be cleared!
About The Author
(c) Copyright 2004
Jennifer Koretsky is an ADD Management Coach who helps adults learn how to manage their ADD and move forward in life. She offers individual and group coaching, workshops, and skill-building programs. Her work has been featured in various media, including The New York Times Magazine
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