January 22, 2018 12:26 pm

স্মৃতিশক্তি বাড়ানোর কৌশল – Improve my brain

How to Improve my brain ?

An in number memory relies on upon the wellbeing and imperativeness of your mind. Whether you’re an understudy concentrating on for end of the year tests, a working proficient keen on doing whatever you can to stay rationally sharp, or a senior hoping to save and upgrade your dark matter as you age, there are loads of things you can do to enhance your memory and mental execution.

How to Improv my brainস্মৃতিশক্তি বাড়াবার ইচ্ছে কমবেশি আমাদের সবার মধ্যেই আছে। আমরা চাই সব কিছু যেন আমাদের মনে থাকে। বাস্তবে সেটা সম্ভব নয়। কিন্তু মনে রাখার পরিমাণ বাড়ানো সম্ভব। এ জন্য আপনাকে কিছু নিয়ম-কানুন মানতে হবে। যেমন :

You can support your mental ability at any age

They say that you can’t educate an old pooch new traps, yet with regards to the mind, researchers have found that this old proverb just isn’t valid. The human cerebrum has a bewildering capacity to adjust and change—even into maturity. This capacity is known as neuroplasticity. With the right incitement, your cerebrum can frame new neural pathways, adjust existing associations, and adjust and respond in perpetually evolving ways.

The cerebrum’s unimaginable capacity to reshape itself remains constant with regards to learning and memory. You can outfit the normal force of neuroplasticity to build your intellectual capacities, upgrade your capacity to learn new data, and enhance your memory at any age.

১. লক্ষ্য করুন ও নোট নিন : কোন কিছুকে গুরুত্ব দিয়ে না শুনলে বা না দেখলে তা আপনার মনে থাকবে না। সুতরাং নিজেকে বিষয়টি সম্পর্কে সজাগ ও সচেতন রেখে গুরুত্ব সহকারে মনোযোগ দিন। যেমন- এইমাত্র যার সঙ্গে আপনার পরিচয় হলো তার নামটি যদি আপনি মনে রাখতে চান
তাহলে তা কয়েকবার নিজে নিজে আওড়ান এবং মনের ঠিক কোথায় নামটি রাখছেন খেয়াল করুন। টুকে নেয়াটা খুব ভাল অভ্যাস। প্রয়োজনীয় জিনিস টুকে নিলে তা মনে থাকে ভাল।

Enhancing memory tips 1: Give your mind a workout

When you’ve come to adulthood, your cerebrum has created a great many neural pathways that offer you some assistance with processing and review data rapidly, take care of commonplace issues, and execute recognizable assignments with at least mental exertion. In any case, on the off chance that you generally adhere to these well-worn ways, you aren’t giving your mind the incitement it needs to continue developing and creating. You need to shake things up every now and then!

Memory, as strong quality, obliges you to “utilize it or lose it.” The more you work out your cerebrum, the better you’ll have the capacity to handle and recollect data. Yet, not all exercises are equivalent. The best mind activities break your routine and test you to utilize and grow new cerebrum pathways.

Four key components of a decent cerebrum boosting action

It shows you something new. Regardless of how mentally requesting the action, on the off chance that it’s something you’re as of now great at, it’s not a decent cerebrum exercise. The movement should be something that is new and out of your usual range of familiarity. To reinforce the cerebrum, you have to continue learning and growing new aptitudes.

It’s testing. The best mind boosting exercises request your full and close consideration. It’s insufficient that you discovered the movement testing at a certain point. It must in any case be something that requires mental exertion. For instance, figuring out how to play a testing new bit of music checks. Playing a troublesome piece you’ve as of now remembered does not.

It’s an ability you can expand on. Search for exercises that permit you to begin at a simple level and work your way up as your aptitudes enhance — continually stretching the limits so you keep on extending your abilities. At the point when a formerly troublesome level begins to feel great, that implies it’s an ideal opportunity to handle the following level of execution.

It’s compensating. Prizes bolster the cerebrum’s learning procedure. The more intrigued and drew in you are in the movement, the more probable you’ll be to keep doing it and the more noteworthy the advantages you’ll experience. So pick exercises that, while testing, are still agreeable and fulfilling.

Consider something new you’ve for a long while been itching to attempt, such as figuring out how to play the guitar, make ceramics, juggle, play chess, communicate in French, move the tango, or ace your golf swing. Any of these exercises can offer you some assistance with improving your memory, inasmuch as they keep you tested and locked in.

Shouldn’t something be said about mind preparing projects?

There are incalculable cerebrum preparing applications and online projects that guarantee to help memory, critical thinking, consideration, and even IQ with every day hone. Be that as it may, do they truly work? Progressively, the confirmation says no. While these cerebrum preparing projects may prompt transient changes in whatever errand or particular amusement you’ve been rehearsing, they don’t seem to do anything to reinforce or enhance general insight, memory, or other subjective capacities.

২. সুশৃঙ্খল হোন : স্বভাবের দিক দিয়ে গোছানো হলে অনেক কিছুই সহজে মনে থাকে। নির্দিষ্ট জিনিস সব সময় নির্দিষ্ট জায়গায় রাখলে প্রয়োজনের সময় হাতড়ে বেড়াতে হয় না।

Enhancing memory tips 2: Don’t avoid the physical activity

While mental activity is essential for cerebrum wellbeing, that doesn’t mean you never need to start to sweat. Physical activity offers your cerebrum some assistance with staying sharp. It expands oxygen to your mind and diminishes the danger for clutters that prompt memory misfortune, for example, diabetes and cardiovascular illness. Practice likewise improves the impacts of supportive mind chemicals and lessens stress hormones. Maybe above all, activity assumes an imperative part in neuroplasticity by boosting development figures and fortifying new neuronal associations.

Cerebrum boosting activity tips

Vigorous activity is especially useful for the mind, so pick exercises that keep your blood pumping. When all is said in done, anything that is useful for your heart is extraordinary for your cerebrum.

Does it require you long investment to get out the rest haze when you wake up? Assuming this is the case, you may find that practicing in the morning before you begin your day has a major effect. Notwithstanding getting out the webs, it additionally primes you for learning for the duration of the day.

Physical exercises that require deftness or complex engine abilities are especially gainful for mind building.

Activity breaks can offer you some assistance with getting past mental weakness and evening droops. Indeed, even a short walk or a couple bouncing jacks can be sufficient to reboot your cerebrum.

In the event that you are encountering traumatic push or get yourself stuck in monotonous, undesirable conduct…

…Have a go at practicing the muscles associated with battle or-flight with consideration. Practices that utilization both your arms and legs—and are done focusedly with careful familiarity with your physical and enthusiastic experience—are particularly great at diminishing traumatic anxiety. Activities like strolling, running, swimming, or shake climbing, enact your faculties and make you more mindful of yourself as well as other people when they are finished with centered consideration.

৩. ডায়েরি ব্যবহার করুন : ডায়েরিতে তারিখ অনুযায়ী করণীয়গুলো লিখে রাখলে কোন কাজ বাদ পড়ার সম্ভাবনা কম। তবে এ জন্য মনে পড়ামাত্র কাজটির কথা ডায়েরির নির্দিষ্ট পাতায় লিখতে হবে আর প্রতিদিন ডায়েরি দেখতে হবে। সবচেয়ে ভাল হয় যদি প্রতিরাতে আগামীকালের কাজগুলো দেখে নেন।

Enhancing memory tips 3: Get your Zs

There is a major contrast between the measure of rest you can get by on and the sum you have to work taking care of business. The fact of the matter is that more than 95% of grown-ups need between 7.5 to 9 hours of rest each night so as to stay away from lack of sleep. Notwithstanding holding back on a couple of hours has any kind of effect! Memory, inventiveness, critical thinking capacities, and basic intuition abilities are all traded off.

Be that as it may, rest is basic to learning and memory in a significantly more key way. Exploration demonstrates that rest is fundamental for memory combination, with the key memory-improving movement happening amid the most profound phases of rest.

Get on a general rest plan. Go to bed in the meantime consistently and get up in the meantime every morning. Make an effort not to break your standard, even on weekends and occasions.

Keep away from all screens for 60 minutes before bed. The blue light transmitted by TVs, tablets, telephones, and PCs trigger alertness and stifle hormones, for example, melatonin that make you languid.

Reduced caffeine. Caffeine influences individuals in an unexpected way. A few individuals are exceedingly touchy, and notwithstanding morning espresso may meddle with rest during the evening. Have a go at lessening your admission or removing it in the event that you think it’s keeping you up.

৪. শরীর ফিট রাখুন : শরীর সুস্থ থাকলে মনও সুস্থ থাকে। তাই নিয়মিত ব্যায়াম করুন, পরিমিত আহার করুন, সিগারেট ছেড়ে দিন। কানে শুনতে, চোখে দেখতে অসুবিধা থাকলে ডাক্তার দেখিয়ে প্রয়োজনীয় ব্যবস্থা নিন, এতে অন্যে কি বলছে কি করছে তা আপনি আর মিস করবেন না। ঘুমের বড়ি না খাওয়াই ভাল। আপনি আরও একটু এ্যালার্ট থাকবেন তাহলে।

Enhancing memory tips 4: Make time for companions

When you consider approaches to enhance memory, do you consider “genuine” exercises, for example, grappling with the New York Times crossword perplex or mastering chess methodology, or accomplish more carefree hobbies—hanging out with companions or appreciating an entertaining motion picture—ring a bell? In case you’re similar to the vast majority of us, it’s likely the previous. In any case, endless studies demonstrate that an existence loaded with companions and fun accompanies psychological advantages.

Solid connections: a definitive cerebrum sponsor

Memory tipsPeople are exceedingly social creatures. We’re not intended to survive, not to mention flourish, in separation. Connections animate our brains—truth be told, associating with others may be the best sort of mind activity.

Examination demonstrates that having important fellowships and an in number emotionally supportive network are imperative to enthusiastic wellbeing, as well as to mind wellbeing. In one late study from the Harvard School of Public Health, for instance, analysts found that individuals with the most dynamic social lives had the slowest rate of memory decrease.

There are numerous approaches to begin exploiting the cerebrum and memory-boosting advantages of mingling. Volunteer, join a club, make it a point to see companions all the more regularly, or connect via telephone. Furthermore, if a human isn’t helpful, don’t ignore the estimation of a pet—particularly the exceedingly social pooch.

৫. নিয়মিত স্বাস্থ্য পরীক্ষা করান : নিয়মিত স্বাস্থ্য পরীক্ষা করানোর ব্যাপারটা আমাদের অভ্যাসের বাইরে। ফলে রোগ গভীর না হওয়া পর্যন্ত আমরা তার উপস্থিতি টের পাই না। প্রত্যেকের উচিত প্রতিবছর ডাক্তারকে দিয়ে স্বাস্থ্য পরীক্ষা করানো। এতে উচ্চরক্তচাপ, ডায়াবেটিস, চোখের বা কানের সমস্যা সহজেই ধরা পড়বে। আপনার বিষণ্নতা থাকলে তাও ধরা পড়বে। বিষণ্নতাবিরোধী ওষুধ সেবন করলে বিষণ্নতা যত কমবে আপনার স্মৃতিশক্তি তত বাড়বে।

Enhancing memory tips 5: Keep stress in line

Anxiety is one of the mind’s most exceedingly awful foes. After some time, interminable anxiety decimates cerebrum cells and harms the hippocampus, the district of the mind included in the development of new recollections and the recovery of old ones. Studies have likewise connected anxiety to memory misfortune.

Tips for overseeing and minimilizing anxiety

Set reasonable desires (and be willing to say no!)

Take breaks for the duration of the day

Express your sentiments as opposed to containing them

Set solid a harmony in the middle of work and relaxation time

Concentrate on one errand at once, instead of attempting to multi-assignment

The anxiety busting, memory-boosting advantages of reflection

The experimental proof for the emotional well-being advantages of contemplation keeps on heaping up. Studies demonstrate that reflection enhances a wide range of sorts of conditions, including gloom, nervousness, endless torment, diabetes, and hypertension. Reflection additionally can enhance center, focus, imagination, memory, and learning and thinking aptitudes.

Reflection works its “enchantment” by changing the real mind. Mind pictures demonstrate that consistent meditators have more movement in the left prefrontal cortex, a zone of the cerebrum connected with sentiments of euphoria and composure. Reflection additionally builds the thickness of the cerebral cortex and energizes more associations between mind

৬. মগজকে ব্যবহার করুন : শারীরিক কাজ না করলে শরীর দুর্বল হয়ে পড়ে। কেউ যদি কয়েক সপ্তাহ বিছানায় শুধু শুয়েই থাকে তার পা সরু হয়ে যাবে, মাংসপেশীতে টান পড়বে, হাঁটতে অসুবিধা হবে। তেমনি কার্যক্ষমতা কমে যায়। সুশিক্ষিত বুদ্ধিমান ব্যক্তি যাঁরা নিয়মিত বুদ্ধির চর্চা করেন বয়সের সঙ্গে সঙ্গে তাঁদের স্মৃতি হ্রাস তুলনামূলকভাবে কম হয়। তাই ভাল স্মৃতিশক্তি পেতে চাইলে নিয়মিত পড়ুন, শিখুন ও সমস্যা সমাধানে অংশগ্রহণ করুন। অলসভাবে বসে থাকলে স্মৃতিশক্তি ভোঁতা হয়ে যায়।
Enhancing memory tips 6: Have a snicker

You’ve heard that chuckling is the best pharmaceutical, and that remains constant for the mind and the memory, and in addition the body. Not at all like passionate reactions, which are restricted to particular ranges of the cerebrum, giggling draws in different districts over the entire mind.

Besides, listening to jokes and working out punch lines initiates territories of the cerebrum crucial to learning and inventiveness. As analyst Daniel Goleman notes in his book Emotional Intelligence, “chuckling… appears to individuals think all the more comprehensively and partner all the more uninhibitedly.”

Searching for approaches to get more giggling your life? Begin with these nuts and bolts:

Snicker at yourself. Share you’re humiliating minutes. The most ideal approach to consider ourselves less important is to discuss the times when we considered ourselves excessively important.

When you hear chuckling, move toward it. More often than not, individuals are exceptionally upbeat to share something entertaining in light of the fact that it gives them a chance to dismiss again and encourage the diversion you find in it. When you hear chuckling, search it out and attempt to join in.

Invest energy with fun, fun loving individuals. These are individuals who snicker effortlessly—both at themselves and at life’s absurdities—and who routinely discover the funniness in regular occasions. Their fun loving perspective and chuckling are infectious.

Encompass yourself with suggestions to help up. Keep a toy around your work area or in your auto. Set up an interesting notice in your office. Pick a PC screensaver that makes you giggle. Outline photographs of you and your adored oneshaving fun.

Pay consideration on kids and copy them. They are the specialists on playing, taking life daintily, and snickering.

৭. স্মৃতি সহায়ক : মনে রাখার কিছু চমৎকার কৌশল আছে, যেমন- ‘আসহবেনীকলা’-রংধনুর সাত রঙের নাম মনে রাখতে সাহায্য করে। ইংরেজিতে লেফটেন্যান্ট বানানটা মনে রাখা আপনার জন্য খুব কষ্টকর হলে মনে রাখুন- ‘মিথ্যা তুমি দশ পিঁপড়া’- শব্দগুলোর ইংরেজি লিখে নিন, বানান পেয়ে গেলেন। মনে রাখার জন্য কল্পনা শক্তির ব্যবহার খুব জরুরি। যে কল্পনাশক্তিকে যত চমৎকারভাবে ব্যবহার করতে পারবে তার মনে থাকবে তত বেশি। বিশেষত ভারতীয় বিজ্ঞাপনগুলো লক্ষ্য করলে দেখবেন পণ্যের বিজ্ঞাপনে কি অদ্ভুত সব কল্পনা ব্যবহার করা হচ্ছে। এসবই মনে রাখার পক্ষে অত্যন্ত উপকারী।

Enhancing memory tips 7: Eat a mind boosting eating regimen
Pretty much as the body needs fuel, so does the cerebrum. You presumably definitely realize that an eating regimen taking into account natural products, vegetables, entire grains, “solid” fats, (for example, olive oil, nuts, fish) and incline protein will give bunches of medical advantages, however such an eating routine can likewise enhance memory. For mind wellbeing, however, it’s not exactly what you eat—it’s additionally what you don’t eat. The accompanying dietary tips will support your mental ability and diminish your danger of dementia:

Get your omega-3s. Exploration demonstrates that omega-3 unsaturated fats are especially helpful for cerebrum wellbeing. Fish is an especially rich wellspring of omega-3, particularly chilly water “greasy fish, for example, salmon, fish, halibut, trout, mackerel, sardines, and herring.

In case you’re not a fanatic of fish, consider non-fish wellsprings of omega-3s, for example, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.

Limit calories and immersed fat. Exploration demonstrates that eating methodologies high in immersed fat (from sources, for example, red meat, entire milk, spread, cheddar, cream, and frozen yogurt) expand your danger of dementia and debilitate fixation and memory.

Eat more foods grown from the ground. Produce is pressed with cancer prevention agents, substances that shield your cerebrum cells from harm. Brilliant products of the soil are especially great cancer prevention agent “superfood” sources.

Beverage green tea. Green tea contains polyphenols, capable cancer prevention agents that ensure against free radicals that can harm cerebrum cells. Among numerous different advantages, standard utilization of green tea may improve memory and mental sharpness and moderate mind maturing.

Beverage wine (or grape juice) with some restraint. Holding your liquor utilization in line is vital, since liquor executes mind cells. In any case, with some restraint (around 1 glass a day for ladies; 2 for men), liquor might really enhance memory and insight. Red wine seems, by all accounts, to be the best alternative, as it is rich in resveratrol, a flavonoid that helps blood stream in the cerebrum and decreases the danger of Alzheimer’s malady. Other resveratrol-pressed choices incorporate grape juice, cranberry juice, crisp grapes and berries, and peanuts.

For mental vitality, pick complex starches

Pretty much as a racecar needs gas, your cerebrum needs fuel to perform getting it done. When you should be at the highest point of your psychological distraction, starches can keep you going. Be that as it may, the kind of carbs you pick has all the effect. Starches fuel your mind, yet basic carbs (sugar, white bread, refined grains) give a fast support took after by a just as quick crash. There is likewise confirmation to recommend that weight control plans high in straightforward carbs can incredibly expand the danger for psychological debilitation in more seasoned grown-ups. For sound vitality that keeps going, pick complex starches, for example, entire wheat bread, chestnut rice, oats, high-fiber grain, lentils, and entire beans. Maintain a strategic distance from prepared sustenances and utmost starches (potato, pasta, rice) to close to one quarter of your plate.

৮. অন্যান্য সহায়ক : দিন তারিখ মনে রাখার জন্য আমরা ক্যালেন্ডার-ঘড়ি ব্যবহার করছি। ঘুম থেকে ওঠার জন্য এলার্ম ঘড়ি ব্যবহার করছি। আজকাল মোবাইল ফোন ও অন্যান্য ইলেক্ট্রনিক যন্ত্রে রিমাইন্ডার নামে একটা ব্যবস্থা আছে- যা আপনাকে কাজের কথাটা মনে করিয়ে দেবে। যে জিনিসটা নিয়ে বাইরে যেতে হবে তা দরজার মুখে রাখুন, ওষুধটা বেসিনের ওপরে তাকে রাখুন- প্রয়োজনের জিনিসগুলো আগেই গুছিয়ে রাখুন, কোন জিনিস ফেলে যাওয়ার সম্ভাবনা থাকবে না।

Enhancing memory tips 8: Identify and treat wellbeing issues
Do you feel that your memory has taken an unexplainable plunge? Assuming this is the case, there may be a wellbeing or way of life issue to fault.

It’s not simply dementia or Alzheimer’s malady that causes memory misfortune. There are numerous sicknesses, psychological well-being clutters, and solutions that can meddle with memory:

Coronary illness and its danger variables. Cardiovascular sickness and its danger components, including elevated cholesterol and hypertension, have been connected to mellow psychological disability.

Diabetes. Studies demonstrate that individuals with diabetes experience far more noteworthy subjective decay than the individuals who don’t experience the ill effects of the ailment.

Hormone lopsidedness. Ladies experiencing menopause frequently encounter memory issues when their estrogen plunges. In men, low testosterone can bring about issues. Thyroid irregular characteristics can likewise bring about carelessness, lazy considering, or perplexity.

Prescriptions. Numerous medicine and over-the-counter meds can impede memory and clear considering. Regular guilty parties incorporate frosty and sensitivity medicines, tranquilizers, and antidepressants. Converse with your specialist or drug specialist about conceivable reactions.

Is melancholy to fault?

Enthusiastic troubles can take generally as substantial of a toll on the cerebrum as physical issues. Actually, mental laziness, trouble concentrating, and carelessness are normal side effects of misery. The memory issues can be especially awful in more established individuals who are discouraged—to such an extent that it is some of the time mixed up for dementia. The uplifting news is that when the dejection is dealt with, memory ought to come back to ordinary.

Down to earth tips for supporting learning and memory

Focus. You can’t remember something on the off chance that you never learned it, and you can’t learn something—that is, encode it into your mind—in the event that you don’t give careful consideration to it. It takes around eight seconds of serious center to prepare a bit of data into your memory. In case you’re effortlessly diverted, pick a calm spot where you won’t be intruded.

Include however many faculties as could reasonably be expected. Attempt to relate data to hues, compositions, smells, and tastes. The physical demonstration of revising data can engrave it onto your mind. Regardless of the fact that you’re a visual learner, read boisterously what you need to recollect. In the event that you can recount it musically, far and away superior.

Relate data to what you definitely know. Join new information to data you as of now recollect, whether it’s new material that expands on past learning, or something as straightforward as a location of somebody who lives on a road where you definitely know somebody.

For more mind boggling material, concentrate on comprehension essential thoughts as opposed to remembering secluded subtle elements. Work on disclosing the thoughts to another person in your own words.

Practice data you’ve effectively learned. Audit what you’ve realized that day you learn it, and at interims from there on. This “dispersed practice” is more compelling than packing, particularly to retain what you’ve realized.

Use mental aides to make retention simpler. Mental helpers (the beginning “m” is noiseless) are hints of any sort that offer us some assistance with helping so as to remember something, ordinarily us relate the data we need to recollect with a visual picture, a senten.
৯. কেউই খুঁতবিহীন নয় : অধিকাংশ মানুষ যারা নিজেদের স্মরণশক্তি নিয়ে দুশ্চিন্তাগ্রস্ত নন তারাও যে সব কিছুই মনে রাখতে পারেন, তা নয়। যুবকদের মধ্যে যারা ভুলে যায় তারা হয়ত অজুহাত দেখায়- ‘প্রেমে পড়েছি, মন অন্য দিকে নেই’, ‘পড়াশোনা নিয়ে খুব ব্যস্ত’ ইত্যাদি ইত্যাদি। বয়স্করা ভাবেন ‘আমার কি স্মৃতিভ্রংশ দেখা দিল?’ আসলে এরা সবাই স্বাভাবিক। মানুষ একটু আধটু ভুলবেই। যতক্ষণ পর্যন্ত এটা সাধারণ কাজকর্মে ব্যাঘাত না ঘটাচ্ছে, ততক্ষণ দুশ্চিন্তার কিছু নেই।
সত্যি যদি মনে ভুলে যাওয়া ব্যাপারটা আপনাকে বেশ ভোগায় তা হলে ডাক্তারের পরামর্শ নিন। সে ক্ষেত্রে যত দ্রুত চিকিৎসা শুরু করবেন ততই ভাল।

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