Iko Angku Zul, salah satunyo, dapek di web, ambo kirim filenyo ka kawan
ka kawan. Inyo sanang mandapek tu. Dipraktekkannyo dengan salah sat
umaapa lagu-lagu kesukaannyo. MakNgah lupo sumber linknyo tapi mungkin
dapek dicari kalau paralu di Womens' Day tu. Text nan iko lah barasiah
didownloadnyo dari file tu.
Salm,
--MakNgah
10 Tricks for Improving Your Memory
By Sarah Jio, Woman's Day
Mon, Aug 30, 2010
More from Woman's Day
10 Brain-Boosting Habits
12 Ways to Keep Your Mind Sharp
What's the name of your daughter's teacher, and where did you
put your keys again? If you've ever wished you could do some simple
things to sharpen your memory skills, you can. We've talked to the
experts and compiled the latest thinking on improving the muscles in
your brain associated with memory.
1. Talk with your hands.
It may sound strange, but waving your
hands and gesturing while trying to learn a concept may help your brain
remember something important, says Jeff Brown, PsyD, ABPP, coauthor of
The Winner's Brain. "Gesturing in a meaningful way while you are
learning may help you when recalling the concept," he says. "The
idea is that you are storing at least two different types of information
about something you'll need to recall later. A good example of this is
when kids speak math problems aloud, but also 'work them' in the
air." Tactics to try: When you've just learned someone's
name, "write" it down on the palm of your hand with your finger.
The act of tracing the letters on your palm (discreetly, of course) can
help your brain remember it, says Dr. Brown. Or, "Air-write on an
imaginary map of your grocery store or mall as you name aloud the items
or stores you need to remember when shopping."
2. Take a chill pill.
Learning to calm down and not carry as much
stress can help your brain in significant ways, says Elizabeth Lombardo,
PhD, PT, a psychologist and physical therapist in Wexford, Pennsylvania,
and the author of A Happy You: Your Ultimate Prescription for Happiness.
"The best tip to improve your memory is: Reduce your stress,"
says Dr. Lombardo. "Research shows that when people experience
chronic stress, their hippocampus—the part of your brain that is
responsible for some memories—literally shrinks in size." In
fact, a 2007 study in the journal Neurology by researchers at Rush
University Medical School found that people who are easily distressed
and had more negative emotions were more likely to develop memory
problems than more easygoing people. How to reduce your stress? Consider
delegating more tasks at work, clearing your social calendar for the
weekend (there's nothing wrong with having nothing on the calendar!)
and purging negative relationships from your life.
3. Get plenty of zzz's.
You've heard the concept of
"sleeping on it" when you're faced with a problem or
difficult decision, right? Well, getting a good night's sleep can
help you improve your memory, too. "Sleep is critical for memory
consolidation," says Dr. Brown. "Getting at least six hours of
uninterrupted sleep following exposure to new information can help in
the recall of that information." But there's an important side
note: "The trick is going directly to bed without inserting any new
information or activity between what you want to recall and going to
sleep—no reading, no TV, no sex, no music."
4. Eat more fruits and veggies.
Eating your spinach—and
carrots and peas—is not only good for your body, it's good for
your memory, too. A recent Harvard study found that people who ate more
vegetables had a slower decline of brain function as they aged.
"Other studies, such as one published in Pharmacology, have shown
that essential brain-boosting nutrients found in certain produce, such
as quercetin and anthocyanin, may reverse memory loss," says Tosca
Reno, a health and fitness expert and author of the bestselling book The
Eat-Clean Diet. You can find these compounds in cruciferous vegetables,
such as Brussels sprouts, broccoli and cabbage, as well as in leafy
greens, including kale, spinach and Swiss chard. Also load up on
brightly colored produce such as berries, red apples, eggplant and
grapes—their bright hue is an indication of their brain-boosting
antioxidants.
5. Join a book club.
Not only is reading great for your brain, but
discussing what you've read can improve your memory by leaps and
bounds, says Sandra Bond Chapman, PhD. In fact, a book club with your
closest girlfriends may help strengthen your brain's frontal lobe
function. "The frontal lobe is the last region of the brain to
develop, but the first to decline with age," explains Dr. Chapman.
"To strengthen function of the frontal lobe, engage in deeper-level
thinking activities such as interpreting what you read in a book,
discussing the `larger messages' in the book and pushing to see
how many meanings you can derive from it."
6. Go to yoga class.
What can a downward-facing-dog pose do for
your memory? A lot, says Gina Norman, a yoga teacher in New York City.
"A new study out of the University of North Carolina shows that
brief meditative exercise helps cognition and skills essential to
critical thinking," she says. But if you're not into yoga,
exercise of any kind works to boost your brain, says Dr. Lombardo.
"Research shows that exercise increases the blood flow to all areas
of your body, including the brain and specifically areas involved in
memory," she says. "One study found that mice who exercised grew
new brain cells in the dentate gyrus, a part of the hippocampus which
can be affected by declines in memory as we get older." Short on
time? "Try running up a flight of stairs, jogging to a bathroom that
is farther away from you, doing 50 jumping jacks, putting on a great
song and dancing around, or grabbing your child's hand and jumping
on the bed together."
7. Sniff some rosemary.
Parsley and sage are great, as is thyme,
but when it comes to improving memory, rosemary is king. In a recent
study, UK researchers looked at scents and how they boosted or detracted
from mental performance. They found that office workers whose cubicles
were infused with the scent of rosemary had better long-term memory than
those in unscented cubes. "There are other essential oils that can
help with memory, but rosemary is by far the best and most
economical," says Cher Core, an aromatherapist in Boston.
"Diffuse rosemary essential oil in the air, wear it in a perfume,
use it in mists and more. It is a good choice for those studying and
folks who need help with memory, focus and concentration."
8. Pay attention.
Duh, right? It may sound obvious, but according
to experts, when most people think they're having memory problems,
it's really because they were distracted or didn't record the
information in their brain properly to begin with, says Linda Edelstein,
PhD, adjunct faculty at Northwestern University and the author of The
Art of Midlife. "When people cannot retrieve information it is often
because they haven't taken it in in the first place," she says.
"You cannot recall information that you did not store." The
number-one trick to paying closer attention? Stop multitasking and be
fully present. That means setting down the BlackBerry while lunching
with your friend, turning off the TV when you're trying to read
something and not letting your eyes—or mind—wander when chatting
with someone at a party. You'll be more likely to remember the
person's name.
9. Learn a new song.
Have you ever found yourself singing along to
a song you love that debuted 10 years ago, and yet you still don't
know the lyrics? Learning the words could be fun, but it could also be
good for your memory in general. By memorizing a song, "you will be
working out at least two different kinds of memory, auditory and verbal,
which is probably something you don't do very often," says Cynthia
Green, PhD, an expert on brain health and memory. "The research
suggests that constantly challenging our brains with intellectual
pursuits may boost our `cognitive reserve' and can have the
associated benefit of reducing our dementia risk over the
long-term."
10. Go ahead and doodle.
When's the last time you grabbed a
pencil and paper and let your mind go—drawing hearts and rainbows,
or whatever scene or object popped into your head? Surprisingly, says
Dr. Green, a free-flowing pen could be the key to strengthening your
brain's memory centers. "Doodling has been found in studies to
boost concentration, which is an essential first step to learning and
memory," says Dr. Green. "After all, if you can't focus on
information, you don't acquire it effectively, and you can never
remember some
--- In [email protected], zul amri <amry1...@...> wrote:
>
> Mak Ngah dan Prof Suheimi yang insyaallah dirahmati Allah . Nan bedo
bana
> iyolah utak salah maingek alias acok palupo . Awak lah gahat dikiro
mudo juo
> lai . Ado ndak dokter nan lah bisa mancangkok utak mangambalikan
fungsi utak
> baliak sarupo mudo dulu .
>
>
> Zul Amry Piliang , 62 th asa Solok lah 40 th tingga di Bali.
>
>
>
>
> ________________________________
> Dari: "ksuhe...@..." ksuhe...@...
> Kepada: Rantau [email protected]
> Terkirim: Sen, 13 September, 2010 08:10:19
> Judul: Re: [...@ntau-net] Salah
>
> Iyo mak angah kalau lah gaek ko awak ack salah
> Ka ubeknyo kue di balah
>
> Powered by Telkomsel BlackBerry®
>
> -----Original Message-----
> From: "sjamsir_sjarif" hamboc...@...
> Sender: [email protected]
> Date: Sun, 12 Sep 2010 23:53:28
> To: [email protected]
> Reply-To: [email protected]
> Subject: Re: [...@ntau-net] Salah
>
> Mungkin obatnya Birthday Cake ... :)
> Happy Birthday...
> --MakNgah
>
> --- In [email protected], ksuheimi@ wrote:
> >
> > Temans, Kadang mata salah melihat, kuping salah mendengar, lidah
salah
> >mengucap, hati salah menduga. Di hari yg baik ini, yuk kita ke
dokter. Mungkin
> >faktor umur...:D :D
--
.
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