7 tips to improve your memory – मेमोरी तेज़ करने के लिए टिप्स

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क्या आप भी गैस पर दूध रखकर आंच को बंद करना भूल जाती है? या आपको किसी ऐसे व्यक्ति को पहचानने में दिक्कत हो रही हैं, जिनसे आप अभी-अभी मिली हैं? यदि आपके साथ भी ऐसी समस्याएं हैं, तो आपको अपनी मेमोरी और मेंटल हेल्थ दोनों पर ध्यान देना होगा। हालांकि बढ़ती उम्र और काम के बढ़ते बोझ के साथ कुछ समस्याएं आ सकती हैं। पर जब ये लगातार परेशान करने लगें, तो आपको सतर्क हो जाना चाहिए। यहां एक विशेषज्ञ बता रहीं हैं कि आप प्राकृतिक तरीके से अपनी मेमोरी बूस्ट करने के लिए क्या कर सकती हैं।

आपकी डाइट और ब्रेन का है मजबूत संबंध

मस्तिष्क और संज्ञानात्मक कार्य को बेहतर बनाने में भोजन और जीवन शैली महत्वपूर्ण भूमिका निभा सकते हैं। इसलिए, सेलिब्रिटी न्यूट्रिशनिस्ट अंजलि मुखर्जी ने हाल ही में अपने इंस्टाग्राम अकाउंट पर मेमोरी से जुड़ी समस्याओं के बारे में बात करते हुये कुछ टिप्स साझा कीं।

अंजलि मुखर्जी का कहना है, “जब आपको कुछ याद न हो तो घबराना या परेशान होना ज़रूरी नहीं है।” इस बात पर झल्लाने से मदद नहीं मिलेगी। इसके बजाय आपको एक्शन लेना होगा। यदि आपकी स्थिति बहुत गंभीर नहीं है, तो आपको अपनी याददाश्त में सुधार लाने के लिए अपनी जीवनशैली में छोटे-छोटे बदलाव करने होंगे।

जानिए कैसे आप घर पर रहते हुये भी अपनी मेमोरी में सुधार कर सकती हैं

1. ब्रेन के लिए विटामिन B

अंजलि कहती हैं “विटामिन B का सेवन करें, विशेष रूप से विटामिन B12 और B9 क्योंकि यह यादाश्त को मजबूत करने में मदद करते हैं।” विटामिन B12 मुख्य रूप से मांस, दूध और अंडे जैसे पशु उत्पादों में पाया जाता है। जो लोग वीगन हैं, उन्हें अनाज और यीस्ट एक्सट्रैक्त में विटामिन B12 के मिल सकता है। विटामिन B9 – या फोलिक एसिड – के अच्छे स्रोत हरी पत्तेदार सब्जियां, बीन्स, अंडे और साबुत अनाज हैं।

2. पॉलीफेनोल्स ब्रेन बूस्टर हैं

जामुन, ग्रीन टी, अनार, ब्लूबेरी, ब्लैकबेरी और कोको पाउडर या डार्क चॉकलेट जैसे पॉलीफेनोल युक्त खाद्य पदार्थ खाएं। विशेषज्ञ का सुझाव है कि ये मस्तिष्क के स्वास्थ्य को बढ़ावा देने और याददाश्त में सुधार करने में मदद करते हैं।

green tea benefits.
ब्रेन के लिए फायदेमंद है ग्रीन टी। चित्र : शटरस्टॉक

3. तुलसी के बीज कॉगनिटिव डिक्लाइन का मुकाबला करते हैं

सब्जा यानी तुलसी के बीज ओमेगा -3, फैटी एसिड और पॉलीफेनोल्स से भरपूर होते हैं। ये तंत्रिका सूजन को प्रबंधित करने में मदद करते हैं जो कॉगनिटिव डिक्लाइन को रोकता है।

4. एंटी – स्ट्रेस मिनरल मैग्नीशियम

मैग्नीशियम का सेवन करें क्योंकि यह एक एंटी – स्ट्रेस मिनरल है। यह सीखने और मेमोरी के लिए महत्वपूर्ण है। अंजलि कहती हैं, “हरी पत्तेदार सब्जियां, नट्स, साबुत अनाज, सोयाबीन, दूध और सी फूड मैग्नीशियम से भरपूर हैं।”

5. अपने दिमाग को ट्रिक करें

पहेलियों को हल करके अपने मस्तिष्क को चुनौती दें, जो कि दिमाग के लिए बेहतरीन व्यायाम हैं। अपने दिमाग को सक्रिय रखने के लिए शतरंज और अन्य बोर्ड गेम खेलें। साथ ही, ब्रेन को आराम करने के लिए कुछ उचित समय दें। रोजाना 8 घंटे सोने का पैटर्न बनाए रखने से आपको अपने ब्रेन को चार्ज रखने में मदद मिलेगी।

6. स्वस्थ शरीर में स्वस्थ मास्तिष्क का निवास होता है

जैसा कि कहा जाता है, स्वस्थ शरीर में ही स्वस्थ मन का वास होता है। इसलिए, यह ज़रूरी है कि हमें पौष्टिक आहार लेने के अलावा लगातार व्यायाम करना चाहिए। अंजलि के अनुसार “नियमित व्यायाम मानसिक गिरावट को रोकने में मदद करता है,”।

7. ध्यान लगाएं

अंजलि के अनुसार “ध्यान का अभ्यास आपको उम्र से संबंधित स्मृति समस्याओं से बचाने में मदद करता है और आपको अपने जीवन के अंतिम वर्षों तक सतर्क और तेज रखता है।”

अब याददाश्त बढ़ाने के लिए इन टिप्स को आजमाएं और देखें कि इससे क्या अंतर आता है! मगर यदि आप पुरानी याददाश्त की समस्या या मस्तिष्क से संबंधित स्थिति से पीड़ित हैं, तो सही निदान और उपचार के लिए अपने डॉक्टर से परामर्श करना सबसे अच्छा है।

यह भी पढ़ें : गुनाह नहीं है होमसिकनेस पर इससे उबरना है जरूरी, ये 4 टिप्स कर सकते हैं आपकी मदद

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