How to Improve Memory: 4 Scientifically Tested Modes

How to Improve Memory: 4 Scientifically Tested Modes

Science continually finds new connections between the simplest activities we face every day and the possibility of improving our general memory capacity.

Memory is a complicated process that consists of different brain activities. Let’s start by understanding how this fascinating process takes place:

1. Creating a Memory:  Our brain sends signals in a particular sequence associated with the event we are experiencing and creates connections between our neurons, the synapses.

2. Consolidation of Memory: Consolidation is the process that inserts a memory into long-term memory so that it can be recalled later,  when it is needed.

3. Summoning a Memory: Recalling a memory stored in our memory is easier if that memory has been strengthened over time, and every time we try to remember. We perform again the same pattern of brain activity that makes the memory a little stronger.

Moreover, some scientific research has shown that there are also other ways, which we could define as “unusual”, to keep our memories alive for as long as possible.

Let’s take a look at them!

 

4 Methods That Work.

1. Meditate to Improve Our Work Memory.

Working memory, which is a bit like the brain’s notepad, is where the new information is temporarily stored.

When you learn someone’s name or feel the address of a place to go, those details remain saved in the working memory until you no longer need it.

If they are no longer useful, they are let go. If they are still, they are destined for long-term memory, where they can be strengthened and recalled later.

Working memory is something that we use every day and that makes life a lot easier when it is more efficient.

2. Drink Coffee to Improve Memory Consolidation.

The fact that caffeine can improve memory if taken before learning something new is a questionable fact.

Most research has not found any direct effect on memory caused by caffeine ingestion, before creating new memories.

A recent study, however, has found that taking a caffeine pill after a memory learning task can actually improve the recall of memories up to 24 hours later.

3. Eat berries for better long-term memory.

Another effect on diet-related memory is research into the fact that eating berries can help avert memory decline.

A study conducted at the University of Reading and the Peninsula Medical School found that by supplementing a normal diet with cranberries for twelve weeks, there was an improvement in performance in spatial work memory tasks.

The effects started only after three weeks and continued for the duration of the experiment.

4. Practice improving our recall of memories.

Studies performed on the brains of humans and rats have shown that regular exercise, among many positive effects, can improve the recall of memory.

It has also been shown that exercise in older individuals can slow down the decline in memory without needing continuous exercise.

In particular, studies showed that regular exercise can improve spatial memory, so it is not necessarily a way to improve all types of memory recall.

How to Work Better: 4 Scientific Ways to Work Less and Better

Hard work is not synonymous with productivity. It is a mistaken consideration of modern sociality which leads you to think that the more you work and produce, the more you are doing well.

Stop for a moment and look around: are you sure what you’re doing? Are you satisfied or are you slowly falling into the nightmare of work stress?

The entire scientific community agrees that it is not the quantity that matters, but the quality. Today, in fact, I want to share with you some wonderful and tested advice approved by researchers that explain how to work better … doing less.

4 Scientific Methods to Work Better.

Typically, the human brain works in 90-minute cycles. Exactly as it happens for sleep, this also applies to concentration. Our main organ is able to stay focused on a certain objective for an hour and a half, then needs at least 15 minutes of rest to recharge the energy.

This phenomenon is based on urltradian rhythms which regulate the psychophysical wellbeing of our body. This means that taking breaks every 90 minutes allows the mind and body to cool off to be ready to give the best in the next period of time.

We understand very well, sometimes it is not really possible for you to move your head off the computer screen or get up from your desk, especially close to the deadline of a major project. But try to realize an even more important factor: what will you deliver if your body and your head ask for mercy? How do you plan to carry on a big job if you feel exhausted, exhausted and unable to put together two connections?

If you force yourself to take a break of 15 minutes every hour and a half, you will then be able to reset your ability to concentrate and increase your productivity without feeling too much effort. Try and see!

2. To Work Better … Make a Nap!

No, it’s not a contradiction. No, it’s not even a joke. It is the pure, simple and sacrosanct truth. Perhaps not all employers will agree, but in the face of the data put on the table by science it is difficult to deny the evidence.

The research says that taking a nap leads to an improvement in the cognitive functions of the brain, the stimulation of creative thinking and the increase in memory performance. In particular, it helps to grasp and preserve the information received.

Now, the studies done indicate that when we receive the data, these are first recorded in the hippocampus.

3. Divide the Work into Blocks.

This technique turns out to be particularly useful for those who do a creative job rather than for someone who has their own activities divided by the pace of the employer.

The main component of this trick is the beloved / hated to-do-list (list of things to do) in which you will write the tasks to be done throughout the day. So we are going to create a synthetic and schematic plan that gives the impression of having everything under control. In this way you always know what you have to do and when you have to do it.

4. Check the Email at the Start Day and Dates of the Schedules,

Someone says that it is quite counterproductive, because it only leads you to lose the great time you should, instead, occupy by working.

But who tells the boss that at 10 am you still have not replied to a customer’s email asking you for a quote? Above all, do not you think that those who write you deserve an answer as soon as possible?

The advice is to find a middle ground that allows you to perfectly match the communication-work rhythms. How?

As soon as you enter your office, the first thing you should do, in addition to greeting, of course, is to open all the email boxes dedicated to your business and respond to the most important. Then, close everything and start working. In the breaks that you will dedicate yourself, you will go to read and respond to others and so on. Thus, it becomes a sweet vicious circle that makes you not only more productive but also more satisfied.

Does the immune system influence our social life?

The immune system, from a recent research published in the famous journal Nature, would show an unexpected interaction with our social life.

The study of human behavior is undoubtedly a very complex branch of various sciences. More disciplines have treated it like psychology, sociology, ethnology and neuroscience.

From the above study, among these sciences that have put the social behavior under the magnifying glass, immunology will also be part of it. Previously it was thought that the brain and the immune system were “isolated” from each other.

A group of researchers at the University of Virginia School of Medicine (UVA) have shown not only that there is a correlation between the two, but that the immune system could strongly influence social behavior.

The immune system and the brain.

The studies done on the complex human immune system have found their greatest development since the ’70s thanks to the scientist Robert Ader.

He demonstrated how he could condition the immune system of rats by showing, finally, how there was a close correlation between the body’s defenses and the brain itself.

From those first attempts to find a correlation between the two systems we have come up with the birth of a new discipline called psychoneuroimmunology. Researchers at UVA discovered connections between the vessels of the meninges and the lymphatic system.

This discovery changed the common thought that the brain had no connection, and therefore communication, with the immune system. When a pathogenic attack occurs, whether for bacteria, viruses or parasites, interferon gamma is released.

Scientists have seen how some animals (mice, rats, zebrafish) produce gamma interferon when they are in a “social” context. In the study, the scientists made this molecule have no effect on the brains of some animals, causing them to be hyperactive.

Studies have shown that animals with such “genetic modification” had a lower predisposition to social life. In contrast, once the molecule had been reintroduced, the connections in the brain returned to normal, leading back to the right social behaviors.

According to what is reported and understood by the research an inefficient or debilitated immune system, in general, could be one of the causes of certain social and relational problems.

 

The future of psychoneuroimmunology.

Both neuroscience and immunology have many obscure points, understanding a possible correlation between them could help to shed light on a complex system that is proving increasingly “holistic”.

The next step will also be to understand how the immune system is able to influence the brain and how.

Chlorine allergy: symptoms and prevention

Chlorine allergy is a problem that affects many people, especially in the summer when crowded pools are frequented. Symptoms may be of a different nature such as light skin reactions up to dangerous irritation of the airways.

Chlorine allergy symptoms.

The symptoms of chlorine allergy are variable depending on the person affected and his sensitivity to this element.

Initially, burning and itching can occur throughout the body and you may suffer from dry skin that tends to crack after you have taken a bath. Generally the most affected points are the soles of the feet and the joints of legs, arms and hands. In some cases, red spots may appear on the skin with rashes and dermatitis.

The problem can affect delicate points such as eyes that tend to redden, become irritated, tear and present other disorders such as burning and swelling.

Even the hair can be attacked by chlorine and tend to weaken and lose its shine.

In some cases the problems arising from chlorine allergy can be dangerous as they affect the respiratory tract procuring cough, stuffy nose and asthma. In the latter case the lungs can contract too much, preventing the subject from breathing.

How to cure and prevent chlorine allergy?

To minimize the problems caused by chlorine allergy, some precautions can be used, such as avoiding overcrowded pools. Furthermore, chlorine combines with some substances of human sweat, causing allergic reactions.

Experts always advise to take a shower before entering the water in order to eliminate sweat and provide the body with a protective shield. This will limits the absorption of water rich in chlorine. In fact, when chlorine comes into contact with the ammonia contained in the sweat.  It is also important to take another shower after exiting the water in order to remove chlorine from our skin as soon as possible.

If you have particularly delicate feet it is advisable to walk around the pool with appropriate shoes.

If you’re lucky and the pool is in your private garden, you can prevent the problem by using other disinfectants instead of chlorine, such as bromine. Or you can use a distiller to remove excess chlorine from the pool and keep the water always clean.

Training and healthy nutrition

Training and healthy nutrition: the fundamental role of the personal trainer

Nutrition and sport: often the two worlds travel in parallel and, often, there is a lot of confusion if you want to follow a proper diet that, at least, helps to maintain your weight.

We know, in fact, that errors in the gym as a table are around the corner and that exhausting session of aerobic training or days spent in the tool room without following a proper logic.

This is why, especially if you are attending a fitness center, it is good to rely on suggestions from a professional on training and nutrition. In the latter case, however, it is essential to remember that a personal trainer can only give advice for a balanced diet, but can not provide a detailed nutritional plan, in which there is a precise allocation of nutrients to be taken.

And then you get on your body and comfortable shoes, if you recover the form your goal get rid of the miraculous remedies provided by the media and focus on the lean mass, muscles and how to train and feed them properly. And to do this, you have to follow a very specific program that accounts for the opinions of a personal trainer, a reference figure in the fitness centers, both nutritionists and dieticians.

How to become a personal trainer?

If your goal is to be on the other side and become a professional in the field of fitness, here are some tips on how to become a personal trainer.

Spread across Italy there are many schools or organizations that organize training courses, each with substantial differences on the duration and methods of carrying out the courses, the required requirements and the issue of certifications.

The duration of a course to become a personal trainer that fully covers all the topics, should be at least 50 hours. The teachers must meet certain requirements and must be provided within the practical days of the gym, to deal with all the aspects that characterize the various exercises.

In general, those who want to participate, require a similar qualification or degree, while those who do not have to enroll in a preparatory course.

The personal trainer course CONI or ASI is aimed at all those who want to obtain a certificate recognized internationally by Europe Active with the advantage of accessing the European register of professionals of physical exercise and therefore be recognized as professionals in the sector.

If you want to become a personal trainer, you can participate in these courses to become a personal trainer.

Serotonin: the hormone of happiness

Recent studies have linked serotonin with our state of well-being so much to call it “a hormone of happiness“.

What is the serotonin?

Serotonin is a substance synthesized from some cells of our body starting from an essential amino acid, tryptophan (called “precursor”).  Its production is a physiological process activated by the nerve receptors present in the cells of the central nervous system and in the gastrointestinal tract.

Although it is a natural process, its creation can be stimulated and helped by our lifestyle by following an appropriate diet. By practicing proper physical activity, absorbing a fair amount of sunlight and practicing some oriental disciplines such as Yoga and meditation.

Serotonin participates in numerous biological functions, many of which are not yet fully known. In fact, it is a chemical mediator and, depending on the part of the body involved, interacts with different receptors providing different effects.

What are the functions of serotonin?

As anticipated, serotonin performs many functions:

  • Regulates the circadian rhythms by synchronizing the sleep-wake cycle. Circadian rhythms consist of cyclical variations of human biological activities. In fact, serotonin is a precursor of melatonin which is a hormone responsible for sleep.
  • It acts on the control of appetite and on our eating habits, regulating the sense of hunger/satiety.
  • Controls the blood pressure by acting on the contraction of the arteries and intervening in case of injuries. We remember, in fact, that large amounts of serotonin are found in the blood, especially in platelets and plasma,
  • Control sexual behavior. Excessive amounts of serotonin lead to hypersexual behavior.
  • intervenes in social relationships: low levels of serotonin lead to a drop in mood. depression, anxiety, and aggression.

How to stimulate the production of serotonin?

Serotonin is synthesized from tryptophan which is an essential amino acid, that is, our organism does not produce it and we must take it from the outside through food.

So the starting point for having in our organism the correct amount of serotonin is to follow a balanced, varied and rich in “noble” proteins (present in eggs, meat, milk and fish).  In this way we would not have problems in taking all the essential amino acids.

Exercise: one hour a day to stay healthy

It would take only a single hour of exercise a day to greatly reduce the health risks due to sedentary life.

The average day of a person includes at least 8 hours when you are sitting: whether it is by car or on the bus, or at work in front of the PC or at home watching television.

An international study that evaluated the lives of a million people has shown, even though it might seem obvious, that an hour of exercise a day is enough to get better: the risks of a sedentary life are reduced.

Exercise: the study shows that …

or study was published in the well-known medical journal The Lancet. It showed an overview, on a global level, about the type of lifestyle that people follow. Also showing the negative impact that has a life Exercise_fisicosedentaria and the positive one that, on the contrary, has an active lifestyle.

More specifically, scientists have attempted to understand if:

  • physical exercise could reduce or eliminate the negative effects of a sedentary life (such as the risk of premature death),
    The health risks are directly related to physical inactivity, increasing the possibility of having diseases such as:
  • Heart attacks.
  • Heart attack.
  • Type 2 diabetes.
  • Some types of cancer.

From a recent estimate it is estimated that every year more than 5 million people die because of sedentary life.

Sedentary life: social cost

In addition, the economic impact of many people’s physical inactivity has also been studied.

According to scholars now sedentary life is comparable to a real pandemic. It not only leads many people to fall ill with serious diseases (even to death), but has a significant negative impact on the economy itself.

Experts say that if no action is taken to increase levels of exercise, the number of “sick” will increase more and more. The impact could be so important as to undermine the entire economic and social fabric.

In the face of these studies, the World Health Organization (WHO) recommends that adults aged between 18 and 64 should do at least 150 minutes a week of physical activity.

Exercise: decreases risks.

The study, carried out on more than a million people, would show how people who are at least 8 hours a day sitting. But practicing a physically active life, would have a lower risk compared to those who, on the contrary.

Unfortunately, from what emerges from this incredible research, only 25% of the participants would do at least one hour of sport a day.

Obviously it is clear that many people, if not all, are forced to sit many hours every day for work or study. You can not certainly ask them to stand up, but at the same time, make them understand how they can counteract the effects of sedentary life with a bit of physical activity.

 

The benefits of yoga for health

What are the benefits of Yoga for our health? What benefits can we obtain by constantly practicing Yoga?

Yoga is a science, born in India many millennia ago, which deals with the physical, mental and emotional well-being of the human being.  Although lately, it has become fashionable in the West. We must remember that this sport is not pure and simple gymnastics but it contains much deeper meanings.

In fact, the word Yoga derives from the Sanskrit root “Yug” which means “to unite, to bind together, to subjugate”, so it is the true union of our will with that of God.

Even without entering too deeply with the philosophy on which the Yoga rests, surely this is a discipline that can give many advantages to those who follow it with seriousness.  The Yoga practitioner will gain, over time, a more agile and snappy body and a more balanced and healthy mind.

Yoga for everyone.

You can start from small taking it as a game, perhaps combining it with Laughter Yoga, to gradually enter into contact with your body. Children learn to develop all their body skills such as balance, strength, and coordination but also mental skills such as concentration and self-confidence.

Yoga is also taking hold of pregnant women as it allows them to learn more about their body and their needs in order to achieve well-being for themselves and for the baby that will be born. By applying the correct breathing techniques (pranayama), combined with the positions, it is possible to relieve the pains of pregnancy and to live it in a more serene way.

Yoga is good for those who practice sports as it is compatible with all other activities and can help to achieve better results. Moreover, with Yoga, you gain a more elastic body in order to minimize the small accidents that often affect those who play competitive sports.

Finally, Yoga can also be done in old age as many of its positions do not require excessive effort but only concentration and will. If you then come to old age after practicing this sport for several years, you will have a youthful body and you will perform the exercises without problems.

The benefits of Yoga for the body.

There are numerous benefits of Yoga for our body:

  • harmonizes the body,
  • it makes the muscles tonic and snappy,
  • improves resistance to stress,
  • prevents diseases such as back pain.

Thanks to Yoga our body will be used to perform all movements and will respond better to the stress to which it is subjected.  Its benefits will be evident in everyday life as we will better resist physical exertions and, if we do competitive sports, our performance will undergo clear improvements.

The benefits of Yoga for the mind.

Practicing Yoga is also good for our emotional side:

  • helps concentration.
  • it improves our mental balance.
  • it makes us safer in ourselves.
  • lower the stress of everyday life.
  • it improves our sex life.

All these benefits are the result of constant training because keeping the various positions long. It is a job in which body and mind communicate and support each other. In this way, we get more and more in touch with ourselves and we are able to better manage all our needs.

How to fight stress: 8 Scientific practices that works

There are so many opportunities in our lives to make our body react as if we were to defend ourselves against a real physical threat and fight stress.

The continuous race against deadlines, getting stuck in traffic, animated discussions with partners, family members, and colleagues …

Every culture in the world has a certain degree of stress. People of all ages and all walks of life suffer for some degree on a daily basis.

Take Stress Control: 8 Scientific Ways

Chronic stress can make us more vulnerable to health problems among the riskiest for the quality of the long-term psycho-physical state. But there are practices validated by science, through which you can take control of stress, avoid some stressors by limiting the related harmful effects to your health.

Many people end up using wrong practices to relieve tension. Yes, there are wrong practices to stretch tension, which can bring relief from immediate stress-related emotions, but in the long run, they can bring more harm than real benefits.

We see the most correct and that really work:

1. Think Positively

Studies in medical science indicate that optimism or pessimism can influence quality of life. Optimism allows you to better deal with stressful situations, reducing the effects of stress on your body.

2. Change your Emotional Reaction

Managing stress does not mean eliminating stressors from your life. It means developing positive strategies for dealing with stress and avoiding negative consequences, as demonstrated by scientific research.

Think of stress as the reaction to a given event, rather than the event itself.

This makes it easier to identify the most scientific and “healthy” techniques to manage stress. Although it is not possible to control some of the stressors in our lives, we can control the way we react to them.

3. Get Awareness of your Inner Sphere

A few devices to lessen stretch are unmistakable, however, there is another instrument that enables many individuals to oversee worry in their lives: grasp their inward circle through Mindfulness.

Although it may seem strange, it has been proven by several studies of how exploring one’s spirituality can lead to making life goals clearer to handle stress situations more effectively.

4. Defend Your Time.

How does your conduct add to your anxiety? A few people think that its difficult to state no to all solicitations made to them. Be that as it may, saying yes to everything has a value: more anxiety and less internal peace. Figure out how to set aside time for yourself without feeling regretful. Often the solution can be to learn how to better manage the time available during the day.

5. Restores the balance between work and private life.

Finding the balance between work and life in today’s busy world is not a simple task, so much so that this topic has been the subject of studies for many years, such as that of Jane Sturges and David Guest of King’s College London.

How to Sleep Well: 5 Useful Ways to Sleep Better

Exactly like every animal being hosted on this extraordinary planet, we too need to feed ourselves, to hydrate ourselves and to breathe. Is not something missing? Ah yes, right, we need to rest!

And for human beings sleep better is a fundamental indicator of general health and well-being. This is because we spend a third of our life sleeping and it is therefore important, if not essential, to do it better.

If we can not rest properly, we lack the energies to perform well the tasks and activities we have to do during the day. The result? We hurt her, without desire and the mood is negatively affected.

But what are the most relevant options to understand how to sleep well at night? Fortunately there are many scientific studies that explain everything you need to know to enjoy a good night’s sleep.

Sleeping Well: 5 Tricks for a Serene Sleep

1. Try to understand exactly how many hours of sleep you need to have:

Most of us know that sleeping well at night is important, but too few of us actually do those eight hours under the covers. It happens because we forget too often what it means to be really rested, so much so that we do not even remember what it means to wake up in the morning with the desire to break the world.

To complicate matters we put the fact that we are used to going to sleep after taking stimulating drinks like a cup of coffee and a glass of energy drinks. Not to mention the fact that the external lights, those coming from the electronic devices and the alarm clock interfere with our circadian rhythm and the natural sleep-wake cycle.

How long do we have to sleep? The need for the amount of sleep is particularly influenced by lifestyle, personal health, and age. To determine it is important to evaluate and examine these three factors and not only the working hours and stress that we carry within.

Eighteen among the most experienced scientists and researchers of the National Sleep Foundation have talked about it to form a research group with the task of updating official documents. The team was made up of speakers, sleep specialists and representatives of leading organizations in the field, such as the American Academy of Pediatrics and the American College of Chest Psysicians.

3. How to Sleep Well Using Some Essential Techniques.

The beauty of returning home after a whole day spent between the university school desks and the desk of an office is the ability to devote, finally, to personal well-being. The evening is the moment when the outside world can no longer affect us and frighten us with its load of responsibility that delegates us on our shoulders, leaving us free to relax.

Always if we succeed. True?

And that’s how we can help with some techniques and tricks that allow us a delicate and peaceful transaction towards our longed-for and comfortable mattress.

One of these consists in arranging between the covers with a good book in hand, preferably a narrative genre, a nice hot cup of herbal tea and the delicate scent of a lavender essential oil.

4. Pomerisian Lies

When was the last time you managed to make yourself a nice and pleasant nap? Did you know it’s the best time to invigorate your body and mind?

We talked about it in several articles on this site: integrating night-time rest with that afternoon after lunch, allows you to recover from the fatigue, physical and mental, of a morning seasoned by stress.