Hanyoyi 6 da zaka sake Saka kwakwalwarka

Wadatacce

• 1. Kunna wasannin bidiyo
• Wasanni daban-daban, fa'idodi daban-daban
• 2. Koyi sabon yare
• Buga launin toka gray
• … Da farin abu
• 3. Yi wasu kiɗa
• 4. Tafiya
• 5. Motsa jiki
• 6. Yi fasaha
• Rungumar mara hankali
• Layin kasa

Har yanzu masana ba su tantance iyakokin kwakwalwa ba. Wadansu sunyi imanin cewa ba zamu iya fahimtar su duka ba. Amma shaidu suna tallafawa kasancewar ɗayan mahimman matakansa: neuroplasticity.

"Neuroplasticity" yana nufin ikon kwakwalwarka na sake fasali ko sake sake kanta lokacin da ta fahimci bukatar daidaitawa. A wasu kalmomin, yana iya ci gaba da haɓakawa da canzawa cikin rayuwa.

Misali, idan raunin ƙwaƙwalwa bayan haɗarin mota ya shafi ikon yin magana, ba lallai ba ne ka rasa wannan ikon har abada. Far da gyaran jiki na iya taimaka wa kwakwalwarka sake samun wannan damar ta hanyar gyara tsofaffin hanyoyi ko ƙirƙirar sababbi.

Neuroplasticity yana da alama yana da alƙawari a matsayin direban yuwuwar magani don wasu yanayin lafiyar hankali.

yanayin mummunan tunani da ke faruwa tare da ɓacin rai, alal misali, na iya haifar da katsewa ko lalacewar ayyukan neuroplasticity. Motsa jiki da ke inganta ƙarancin jijiyoyin jiki, to, na iya taimakawa “sake rubutawa” waɗannan alamu don inganta ƙoshin lafiya.

Sake kunna kwakwalwarka na iya zama mai rikitarwa, amma kwatankwacin abin da zaka iya yi a gida.

1. Kunna wasannin bidiyo

Ee, kun karanta wannan daidai.

Tattaunawa akan fa'idodi da fa'idodi da haɗarin wasannin bidiyo na iya zama mai saɓani, amma idan kuna jin daɗin wasan, akwai wani labari mai kyau: yana nuna cewa wannan sha'awar zata iya samun fa'idodi masu yawa.

Fa'idodin da ke tattare da caca sun haɗa da haɓakawa a cikin:

• daidaitawar mota
• fitowar gani da kewayawa na sarari
• ƙwaƙwalwar ajiya da lokacin amsawa
• tunani, yanke shawara, da dabarun warware matsaloli
• juriya
• haɗin kai da haɗin gwiwar ƙungiyar

A takaice, lokacin da kake wasan bidiyo, zaka koyawa kwakwalwarka sabbin dabaru. Wadannan tasirin zasu iya inganta wasan ku, hakika, amma kuma suna iya kaiwa ga sauran rayuwarku:

• Koyo don murmurewa daga gazawa a wasa na iya taimaka maka samun ƙwarewa wajen dawo da baya daga koma baya.
• Binciken hanyoyi daban-daban don aiki a cikin wasa na iya taimaka haɓaka tunanin kirkira.

Wasanni daban-daban, fa'idodi daban-daban

A cewar wani, nau'ikan wasanni na iya ba da fa'idodi daban-daban:

• Wasannin kasada 3-D kamar suna ba da gudummawa ga haɓakawa a ƙwaƙwalwar ajiya, warware matsaloli, da kuma fahimtar yanayin.
• Wasannin wuyar warwarewa suna taimakawa haɓaka ƙwarewar warware matsaloli, haɗin kwakwalwa, da tsinkayen sarari.
• Wasannin motsa jiki, kamar rawa ko wasan bidiyo na motsa jiki, na iya taimakawa inganta ƙwaƙwalwar visuospatial da hankali.

Wadannan tasirin sun fara bugawa bayan kimanin awanni 16 na wasan kwaikwayo. Wannan ba yana nufin cewa dole ne ku yi wasa na awanni 16 lokaci guda, ba shakka - wannan a zahiri ba a ba da shawarar ba.

Amma ƙara fewan awanni na wasan mako-mako don lokacin hutunku na iya zama babbar hanya don haɓaka ƙirar ƙira.

2. Koyi sabon yare

Shin kun taɓa yin nazarin wani yare? Wataƙila kun yi tunanin yare na biyu (ko na uku) na iya haɓaka damar aikinku, ko kuna son ɗauka shi don nishaɗi.

A kowane hali, za ka yi wa kwakwalwarka babbar ni'ima. Akwai shaidu da yawa da ke nuna cewa samun sabon yare yana inganta aikin fahimi.

Buga launin toka gray

A cikin wani bincike na 2012, masu bincike sun kalli ɗaliban musanyar 10 waɗanda suka kasance yan asalin Ingilishi masu karatun Jamusanci a Switzerland. Bayan watanni 5 na zurfin nazarin harshe, ƙwarewarsu cikin Jamusanci ya karu - haka kuma ya kasance nauyin launin toka a cikin kwakwalwarsu.

Matattarar launin toka tana da mahimman yankuna da yawa a cikin kwakwalwar ku, gami da yankunan da ke da alaƙa da:

• harshe
• hankali
• ƙwaƙwalwar ajiya
• motsin rai
• dabarun motsa jiki

Densityara yawan ƙwayar launin toka na iya inganta aikinku a waɗannan yankuna, musamman yayin da kuka tsufa.

A zahiri, ana jin cewa iya magana da harsuna biyu na iya bayar da wasu game da raunin fahimta. Koyon yare a kowane mataki na rayuwa na iya taimakawa jinkirin raguwar gaba dangane da shekaru, gami da alamun rashin hankali.

Wani binciken na 2012 ya sami hujja don tallafawa ra'ayin cewa karɓar sabon yare yana ƙaruwa da ƙwarin abu mai launin toka da kuma sassaucin ra'ayi.

Bayan watanni 3 na zurfin nazari game da sabon batun, 14 masu fassarar manya sun ga ƙaruwa duk nauyin abu mai launin toka da ƙarar hippocampal. Hippocampus yana taka muhimmiyar rawa wajen tunatar da ƙwaƙwalwar ajiya na dogon lokaci.

… Da farin abu

Dangane da haka, koyon yare na biyu yayin balaga yana iya ƙarfafa farin abu, wanda ke taimakawa sauƙaƙe haɗin kwakwalwa da sadarwa tsakanin yankuna kwakwalwa daban-daban.

Karatun sabon yare a kowane zamani na iya haifar da:

• strongerarfafa warware matsaloli da ƙwarewar tunani mai kyau
• ingantaccen ƙamus
• fahimtar karatu mafi girma
• abilityara ikon aiki da yawa

Wataƙila kun taɓa jin shirye-shiryen kan layi da aikace-aikace kamar Rosetta Stone, Babbel, da Duolingo, amma kuna iya nazarin harsuna ta wasu hanyoyin kuma.

Buga kantin sayar da littattafai na gida don littattafai, ko bincika laburaren ku don littattafai da CD.

Duk wata hanya da kuka zaba, yi ƙoƙari ku tsaya tare da ita aƙalla aan watanni, koda kuwa kawai kuna yin mintuna 10 ko 15 ne na karatu a rana.

3. Yi wasu kiɗa

Kiɗa yana da fa'idodin ƙwaƙwalwa da yawa. Zai iya taimaka inganta your:

• yanayi
• ikon koyo da tuna sabon bayani
• maida hankali da mayar da hankali

Har ila yau, maganin kiɗa yana bayyana don taimakawa jinkirin fahimtar hankali ga tsofaffi.

Bincike daga 2017 yana ba da shawara ga kiɗa, musamman idan aka haɗe shi da rawa, zane-zane, wasa, da motsa jiki, yana taimakawa haɓaka neuroplasticity.

Zai iya inganta motsi da daidaitawa kuma yana iya taimakawa ƙarfafa ikon ƙwaƙwalwar ajiya. Amma ba kawai zai taimaka hana hana ƙarin ƙimar fahimta ba. Hakanan yana iya taimakawa sauƙaƙa damuwar motsin rai da haɓaka ƙimar rayuwa.

Dangane da bita na 2015, horon mawaƙa yana da fa'idodi azaman aikin motsa jiki.

Koyon kunna kiɗa a lokacin ƙuruciya na iya taimakawa kariya game da raunin fahimta dangane da shekaru kuma zai haifar da ingantaccen aikin fahimi a cikin tsufa, na ɗaya.

Har ila yau yana nuna masu kiɗa suna da:

• mafi kyawun fahimta da gani
• mafi girma da hankali da hankali
• mafi kyawun ƙwaƙwalwa
• mafi kyawun daidaito

Bai yi latti don koyon kayan aiki ba. Koyarwar kan layi na iya taimaka maka farawa, musamman ma idan ba ka son fantsama kan darussan.

Bincika tallace-tallacen gida na gida don kayan aikin da aka yi amfani da su, ko gwada zaɓuɓɓuka masu tsada kamar ukulele, harmonica, ko madannin keyboard (azaman ƙarin ƙari, mutane da yawa suna samun waɗannan kayan aikin da sauƙin koya).

Ba sosai m? Ya yi! Ko da sauraron kiɗa a kai a kai na iya taimakawa haɓaka ƙwaƙwalwar kwakwalwa. Don haka kunna jerin waƙoƙin da kuka fi so - yana da kyau ga kwakwalwar ku.

4. Tafiya

Idan kuna jin daɗin tafiya, ga ƙarin dalili guda ɗaya don fita da bincika wani sabon abu: Tafiya na iya taimakawa haɓaka haɓaka fahimi, ƙarfafa ku, da haɓaka kerawa.

Fuskantar sabon shimfidar wuri da kewaye na iya taimaka muku koya game da al'adu daban-daban ku zama mafi iya sadarwa, duka biyun na iya samun ƙarin fa'idodi na fahimi.

Ziyartar sabbin wurare na iya taimaka wajan fadada tunanin ka na gaba daya, wanda zai taimaka maka bude tunanin ka da kuma ba ka sabon hangen nesa game da abubuwan da ke kusa da gida, kamar burin aikin ka, abokantaka, ko kimar mutum.

Idan ba za ku iya fita zuwa cikin duniya mafi girma a yanzu ba, kada ku damu. Har yanzu zaka iya ɗaukar kanka zuwa tafiya kusa da gida.

Gwada:

• yin doguwar tafiya ta cikin wata sabuwar unguwa
• yin cefanen ku a wani bangare na garin
• tafi don tafiya
• tafiye-tafiye na kama-da-wane (farawa da tafiye-tafiye na National Geographic akan YouTube)

5. Motsa jiki

Yawancin mutane sun san cewa motsa jiki yana ba da fa'idodi da yawa na jiki:

• tsokoki masu ƙarfi
• inganta lafiya da lafiya
• mafi kyau barci

Amma motsa jiki yana karfafa kwakwalwarka. Darasi - motsa jiki na motsa jiki musamman - na iya haifar da ci gaba a cikin ƙwarewar haɓaka kamar ilmantarwa da ƙwaƙwalwa.

A cewar wani, motsa jiki yana kuma taimakawa wajen inganta daidaitaccen motsi da haɗin kwakwalwa, kuma na iya kariya daga ragin fahimta.

Wata fa'ida ta aikin motsa jiki azaman aikin motsa jiki? Yana taimakawa inganta haɓakar jini da haɓakar kwayar halitta a cikin kwakwalwa, wanda bincike ke haɗuwa da rage alamun rashin damuwa.

Idan kuna motsa jiki tare da wani ko a cikin babban rukuni, tabbas zaku ga wasu fa'idodin zamantakewar ku ma.

Connectionsaƙƙarfan haɗin kan jama'a yana haɓaka ƙimar rayuwa da ƙoshin lafiya, don haka yin hulɗa tare da wasu a kai a kai na iya zama wata babbar hanya don haɓaka lafiyar kwakwalwa da kuma taimakawa sauƙaƙe alamun alamun damuwa da damuwa.

Shawarwarin motsa jiki na iya bambanta, ya danganta da shekarunka, iyawarka, da lafiyarka, amma yana da kyau a samu aƙalla ɗan aiki kowace rana.

6. Yi fasaha

Artirƙirar fasaha na iya taimaka maka ganin duniya a cikin sababbin hanyoyi na musamman. Kuna iya amfani da fasaha don rarrabewa da bayyana motsin zuciyar ku, raba abubuwan ku na sirri, ko samun zurfin fahimta game da gwagwarmayar kanku, misali.

Bincike daga 2015 ya ba da shawarar siffofin fasaha kamar zane da zane kai tsaye suna amfani da kwakwalwarka ta haɓaka haɓaka da haɓaka ƙwarewar fahimta.

Hakanan ayyukan fasaha na iya taimakawa ƙirƙirar sababbin hanyoyi da ƙarfafa haɗin haɗin da ke cikin kwakwalwarka, wanda ke haifar da ingantaccen aiki mai ma'ana gaba ɗaya.

Babu kwarewar fasaha? Babu matsala. Kamar ƙwarewa da yawa, ƙwarewar fasaha yakan inganta tare da lokaci da aiki.

YouTube yana ba da darussan zane-zane da yawa, kuma ɗakin karatu na gida (ko kowane kantin sayar da littattafai) mai yiwuwa yana da littattafai a kan zane ko zane-zane ga mutanen kowane irin fasaha.

Rungumar mara hankali

Ko da yin aiki mai sauƙi na iya ba da fa'idodi ta kwakwalwa ta hanyar kunna hanyar sadarwar tsoho ta kwakwalwa, wanda ke ba kwakwalwarka damar takaicewa a takaice.

Wannan lokaci na lokaci-lokaci na tunani kai tsaye yana da alaƙa da neuroplasticity. Barin kwakwalwarka ta huta na iya:

• inganta kerawa
• katse halayen da ba'a so
• taimaka muku samun sababbin hanyoyin magance matsaloli

Don haka, lokaci na gaba da zaku tsinci kanku kuna jiran wani abu tare da hannayen wofi, ɗauki alkalami kuma kuyi doodling.

Hakanan fasaha zai iya taimakawa inganta shakatawa, don haka la'akari da lokacin ginawa don zane-zane a cikin makonku. Shiga cikin abokiyar zamanku da danginku, suma - kowa ya fa'idantu anan.

Layin kasa

Masana a baya sun yi imani cewa bayan wani abin da aka ba ku a rayuwa, kwakwalwar ku ba za ta iya canzawa ko ci gaba ba. Yanzu sun san wannan ba gaskiya bane.

Tare da ɗan lokaci da haƙuri, zaka iya sake juya kwakwalwarka, wanda zai iya taimakawa tare da wasu alamomin lafiyar ƙwaƙwalwa da kuma kariya daga ƙimar fahimi.

Crystal Raypole a baya ta yi aiki a matsayin marubuci da edita na GoodTherapy. Fannunta na ban sha'awa sun haɗa da harsunan Asiya da wallafe-wallafen, fassarar Jafananci, girke-girke, kimiyyar halitta, tasirin jima'i, da lafiyar hankali. Musamman, ta himmatu don taimakawa rage ƙyama game da al'amuran lafiyar hankali.