Kulimbitsa kukumbukira ndi kuchita bwino kwambiri m'njira izi

Kulimbitsa kukumbukira ndi kuchita bwino kwambiri m'njira izi

1. Kuunikira bwino

Ofufuza a MSU adapeza kuti makoswe amtundu wina "adataya pafupifupi 30 peresenti ya mphamvu mu hippocampus, dera laubongo lofunikira pophunzira ndi kukumbukira, ndipo silinachite bwino pa ntchito yapamalo yomwe adaphunzitsidwa kale, chifukwa amasungidwa mopepuka. "

Choncho, akatswiri amalangiza kuwongolera kuyatsa kuntchito komanso kunyumba.

2. Mapuzzles ndi mawu ophatikizika

Polemba m'magazini ya NEJM Umboni, Davanger Devanand, pulofesa wa psychiatry and neuroscience ku Columbia University, ndi Murali Duriswamy, pulofesa wa psychiatry ndi mankhwala pa yunivesite ya Duke, adanena kuti adaphunzira anthu odzipereka 107 pa masabata 78. Mwachidule, adapeza kuti anthu omwe amayesedwa omwe amafunsidwa kuti azichita masewera olimbitsa thupi nthawi zonse amachita bwino kwambiri pakuiwala kukumbukira (kapena kusowa) kuposa omwe adafunsidwa kuti azigwiritsa ntchito nthawi yofananayo akusewera masewera apakanema.

3. Kusala kudya kwakanthawi

“Umu ndi mmene mungamerere maselo atsopano a muubongo,” anatsimikizira Dr. Sandrine Thorette, mkulu wa Laboratory of Adult Neurogenesis and Mental Health, m’vidiyo yakuti: “Umu ndi mmene mungameretsere maselo atsopano a muubongo.” Kusala kudya kwapang’onopang’ono “kunali bwino. kusunga kukumbukira kwanthawi yayitali” poyerekeza ndi magulu ena awiri a mbewa omwe amadyetsedwa monga momwe alili, kapena ngakhale pazakudya zokhala ndi ma calories.

4. Kuyenda chammbuyo

Ofufuza a pa yunivesite ya Roehampton ku England anachita zoyesera zisanu ndi chimodzi kuti adziwe ngati kungoyenda chammbuyo kungapangitse kuti mukhale ndi luso lokumbukira zinthu pogwiritsa ntchito kukumbukira kwakanthawi kochepa. Zowonadi, zoyeserera zisanu ndi chimodzizo zidapambana, popeza "zotsatirazo zidawonetsa kwa nthawi yoyamba kuti kuyenda kwanthawi yamalingaliro komwe kumayendetsedwa m'mbuyomu kumathandizira kukumbukira mitundu yosiyanasiyana yazidziwitso. Dr Alexander Aksentjevic, wochokera ku dipatimenti ya Psychology ku yunivesite ya Roehampton, adanena kuti zoyesererazo zimatchedwa "nthawi yoyendera nthawi".

5. Zipatso ndi ndiwo zamasamba zambiri

Ofufuza ochokera ku Harvard School of Public Health adaphunzira za kudya kwazaka makumi awiri ndipo adapeza kuti omwe adadya zipatso ndi ndiwo zamasamba zambiri - makamaka omwe amadya masamba alalanje, masamba ofiira, masamba obiriwira ndi zipatso - amakumbukira bwino pambuyo pake.

6. Kuwerenga kuti musangalale

Pakati pa kafukufuku waposachedwapa, ofufuza a Beckman Institute for Advanced Science and Technology pa yunivesite ya Illinois anaganiza zofufuza ngati pali zizolowezi zamaganizo zomwe zingapitirire kuthetsa ma puzzles ndi mawu ophatikizika pakukula kwa kukumbukira. Ofufuzawo adapeza kuti kuwerengera zosangalatsa, masiku asanu pa sabata, pafupifupi mphindi 90 panthawi imodzi, "kutha kukulitsa luso la kukumbukira anthu okalamba" kuposa ma puzzles.

7. Muzigona mokwanira

Zotsatira za kafukufuku yemwe adachitika ku Institute of Chronobiology and Sleep pa yunivesite ya Pennsylvania adawonetsa kuti anthu amavutika ndi "kuperewera ... pakukhala maso komanso kukumbukira nthawi zina" chifukwa cha kusagona bwino.

Munthuyo amatayanso mphamvu yodziweruza yekha ngati imodzi mwa zotsatira zoipa za kusowa tulo, ndikulangiza kuti njira yokhayo yothetsera mavutowa ndi kuika kugona patsogolo.

8. Khazikitsani zokonda zatsatanetsatane

Zotsatira za kafukufuku wina wa ku Canada, wofalitsidwa mu Proceedings of the National Academy of Sciences, zikusonyeza kuti pamene ochita kafukufuku anayesa kudziŵa ngati anthu amene anali ndi chidwi chozama ndi zinthu zimene amakonda kuchita akatha kukumbukira m’kupita kwa nthaŵi.

Mwachidule, ofufuzawo adapeza kuti anthu omwe amachita nawo zinthu zambiri zomwe amakonda, monga kuyang'ana mbalame, komanso omwe amakonda kufotokoza ndi kusunga zikumbukiro molingana ndi mwatsatanetsatane, anali ndi luso lokumbukira komanso kuzindikira bwino kuposa onse omwe adachita nawo kafukufukuyu.

Mwinamwake mafotokozedwe, anatero wofufuza wina, nlakuti “pamene munthu adziŵa mowonjezereka mbiri yake, m’pamenenso amaphunzira bwino ndi kusunga chidziŵitso chatsopano mwa kukulitsa chidziŵitsocho ku chidziŵitso chimene alipo kale.”