Kako poboljšati pamćenje?

Svi želimo imati dobro pamćenje, a postoji mnogo načina za njegovo poboljšanje. Evo nekoliko savjeta koje donosi neuroznanstvenica i autorica knjige „Vaš supermozak“, Kaja Nordengen.

Poboljšajte pamćenje imena

Često se dogodi da zaboravimo ime osobe odmah nakon upoznavanja, što može biti neugodno. Međutim, nije uvijek krivo loše pamćenje, nego činjenica da je prilikom upoznavanja fokus na drugim stvarima poput stiska ruke ili dojma koji ostavljamo. Kako biste bolje upamtili imena, fokusirajte se upravo na ime te ga pokušajte povezati s nečim vama poznatim ili prepoznatljivim kod te osobe.

Kad upoznate novu osobu, prvo si osvijestite da morate zapamtiti ime. Odmah ga ponovite kako biste bili sigurni da ste ga dobro čuli. Razmislite poznajete li još nekoga s istim imenom ili vas ime na nešto podsjeća. Ponovite ime tijekom razgovora („Drago mi je što smo se upoznali, Sunny“).

Zabavne asocijacije poboljšavaju pamćenje

Ako Sunny ima preplanuli ten zbog proizvoda za samotamnjenje, možete zamisliti kako podsjeća na sunce na zalasku. Ako je blijeda, zamislite kako Sunny nikad nije vidjela sunce. Ovakve zabavne asocijacije pomažu vam povezati ime i lice za buduća susretanja.

Ponovite ime više puta te opišite osobu svojim ukućanima – tako ćete ime još lakše zapamtiti.

Poboljšajte pamćenje popisa stvari

Mnogo je tehnika koje vam mogu pomoći da zapamtite popis namirnica već nakon prvog čitanja. Najčešća je stvaranje mentalne „staze“ na kojoj zamišljate potrebne namirnice.

Ako trebate kupiti krumpir, rajčice, dječju hranu, čips i kavu, zamislite kako prolazite kroz različite izazove prije nego što stignete do kave. Na primjer, zamislite kako trčite utrku s krumpirima uz stepenice, žonglirate rajčicama u hodniku, bacate dječju hranu na metu u kupaonici, hodate po vrućem čipsu iz friteze te na kraju dolazite do mirisne kave u kuhinji. Kasnije u trgovini jednostavno prođite kroz ovu mentalnu stazu.

Pamćenje nije jednostavno pritiskanje gumba za pohranu, već dinamičan proces povezan s emocijama, pokretom i asocijacijama. Jednostavnim razmišljanjem „krumpir na stepenicama“ ne biste jednako dobro zapamtili popis. Razumijevanje načina na koji mozak funkcionira omogućuje vam efikasnije korištenje tehnika za poboljšanje pamćenja, bilo na poslu, tijekom učenja ili u svakodnevnom životu.

What is good health?

Body changes in later life call for changes in your diet

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

How does the aging process affect your immune system?

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

eat a healthy and varied diet
stay active
watch your weight
avoid too much alcohol and don’t smoke
get enough sleep
think positive
practise good hygiene

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society.

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.