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5 Healthy Ways to Improve Learning...

Posted on December 1, 2010 at 4:11 AM
5 Healthy Ways to Improve Learning, Memory, and Concentration
  1. Exercise: 
Do not underestimate the power of regular exercise. It helps increase oxygen to your brain and releases endorphins, which help reduce stress, improve mood, and enhance memory. Some studies have also shown that exercise may cause neurogenesis, which is the creation of new neurons. 
2.   Reduce Stress:
Long term stress produces a hormone called cortisol which can have damaging effects on the hippocampus, which is the part of the brain responsible for learning and memory.
                                                      3. Sleep deficiency:
The sleep cycle allows your brain to rest and repair. Too little sleep causes us to be drowsy and have difficulty concentrating. Studies have also linked REM sleep with learning and memory. Researchers have found that REM sleep deprivation leads to poor performance on recall tests and logical tasks. Findings also demonstrate that memory loss occurs when sleep is deprived on the same night or two nights after the material has been learned. Studies with animals have shown that rats  exposed to learning tasks, spend more time in REM and also fall into REM sleep faster if they have more trials of the learning activities.
4.     Water: 
Drink 8 cups of water a day. Water helps to cleanse your system by washing out toxins and to also increase metabolism. It helps to increase energy and make your body work properly. The human body is made of 58-78% water depending on body size.  
  • Tiredness
  • Migraine
  • Constipation
  • Muscle cramps
  • Irregular blood-pressure
  • Kidney problems
  • Dry skin   
5.     Nutrition:
Studies have found that free radicals may be associated with poor brain function. Vitamins B, B6 , B12, and folic acid can protect neurons by breaking down homocysteine, an amino acid, that is toxic to nerve cells. These nutrients also help to produce red blood cells which help carry oxygen. Spinach and other dark leafy greens, broccoli, asparagus, strawberries, melons, black beans and other legumes, citrus fruits, and soybeans are a good source for these nutrients.
Antioxidants such as Vitamins C and E as well as beta carotene fight free radicals which may damage cells. Antioxidants also help improve the blood flow to the brain and body. Foods that contain these antioxidants include: blueberries and other kinds of berries, sweet potatoes, red tomatoes, spinach, broccoli, green tea, nuts and seeds, citrus fruit and liver.
Omega 3 fatty acids are associated with cognitive function. They are considered "healthy fats" and can be found in foods such as: salmon, herring, tuna, halibut, mackerel, walnuts, walnut oil, flaxseed and flaxseed oil.
Yasi Shamtoub, M.A.        

Categories: Memory and Learning

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