Latihan Otak untuk Meningkatkan Kemampuan Mengingat

Latihan Otak untuk Meningkatkan Kemampuan Mengingat
Ilustrasi latihan otak. Credits: Freepik

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Seiring bertambahnya usia, perubahan terjadi di seluruh bagian tubuh, termasuk otak. Akibatnya, Anda mungkin tidak dapat mengingat informasi sebaik dulu atau tidak dapat mengingat dengan cepat.

Hal ini sebenarnya merupakan bagian dari proses penuaan yang normal. Namun, ada beberapa langkah yang dapat diambil untuk membantu menjaga dan meningkatkan kemampuan mengingat seiring bertambahnya usia, salah satunya melalui latihan otak.

 

Latihan Otak untuk Meningkatkan Kemampuan Mengingat

Latihan otak dapat membantu memperbaiki dan mempertahankan kemampuan kognitif, termasuk memori sehari-hari. Berikut adalah beberapa latihan otak yang disarankan:

Meditasi

Banyak studi menunjukkan bahwa meditasi memiliki efek positif pada otak dalam berbagai hal. Meditasi dapat membantu memperlambat proses penuaan otak serta meningkatkan kemampuan otak untuk memproses informasi.

Bermain permainan

Bermain permainan tertentu seperti permainan kartu, sudoku, teka-teki, jigsaw puzzle, scrabble, monopoli, dan catur dapat menjadi aktivitas yang menyenangkan serta bermanfaat meningkatkan fungsi kognitif termasuk memori, perhatian, dan kemampuan pemecahan masalah.

Penelitian menunjukkan bahwa orang dewasa yang rutin bermain permainan kartu atau permainan papan memiliki risiko lebih rendah mengalami gangguan kognitif seperti demensia.

Baca Juga: Cara Meningkatkan Memori Agar Tidak Mudah Lupa

Mempelajari keterampilan baru

Mempelajari keterampilan baru melibatkan otak dengan cara berbeda dan membantu meningkatkan fungsi otak. Ada banyak keterampilan baru yang bisa dipelajari, seperti mempelajari bahasa asing, alat musik, fotografi, merajut, memasak, menari atau yoga. Anda juga bisa mengasah keterampilan dengan mengikuti kursus online dengan topik menarik.

Berolahraga rutin

Berolahraga rutin, terutama dengan intensitas sedang dapat membantu meningkatkan daya ingat dalam waktu yang relatif singkat, sekitar enam bulan. Selain itu, olahraga dapat memberikan banyak keuntungan bagi kesehatan secara keseluruhan seperti menurunkan risiko penyakit kronis, menurunkan stres, memperbaiki kualitas tidur, mengelola berat badan, menguatkan otot dan tulang serta meningkatkan energi.

Beberapa contoh olahraga intensitas sedang yang dapat Anda ikuti di antaranya:

  • Jalan cepat selama 30 menit
  • Bersepeda dengan kecepatan sedang
  • Berenang
  • Senam aerobik
  • Yoga atau pilates

Baca Juga: Belum Tua Tetapi Mudah Lupa, Ini Penyebabnya

Bersosialisasi

Bersosialisasi adalah aktivitas yang tidak hanya menyenangkan, tetapi juga penting untuk menjaga fungsi kognitif. Menikmati kebersamaan dengan teman dan keluarga dapat merangsang otak secara mental dan membantu mencegah penurunan kognitif.

Selain pilihan latihan di atas, Anda juga perlu memiliki tidur yang cukup dan berkualitas. Tidur dan ingatan memiliki hubungan yang kompleks dan saling memengaruhi. Menurut Institut Kesehatan Nasional (NIH), tidur yang cukup membantu memproses informasi baru dan mengonsolidasikan ingatan.

Saat Anda tidur, otak bekerja untuk memproses informasi baru yang Anda pelajari selama hari itu. Ini membantu memperkuat dan mengatur ingatan-ingatan yang ada, membuatnya lebih mudah diakses ketika Anda bangun.

 

Apabila Anda memiliki masalah dengan ingatan, sering kali melupakan hal yang sederhana sehari-hari, sebaiknya konsultasikan dengan dokter. Anda bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Kamis, 11 Juli 2024 | 08:56
Tags : kesehatan otak kecerdasan daya ingat mudah lupa

Jon Johnson (2023). 22 brain exercises to improve memory, cognition, and creativity. Available from: https://www.medicalnewstoday.com/articles/brain-exercises#puzzles 

Melinda Smith, M.A., Jeanne Segal, Ph.D. and Lawrence Robinson (2024). How to Improve Your Memory. Available from: https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm 

National Institute on Aging (2023). Memory Problems, Forgetfulness, and Aging. Available from: https://www.nia.nih.gov/health/memory-loss-and-forgetfulness/memory-problems-forgetfulness-and-aging 

Mindworks. Does Meditation Improve Memory?. Available from: https://mindworks.org/blog/does-meditation-improve-memory/ 

Mark Stibich, PhD (2024). 10 Best Brain Games to Keep Your Mind Sharp. Available from: https://www.verywellmind.com/top-websites-and-games-for-brain-exercise-2224140 

Harvard Medical School (2023). Exercise can boost your memory and thinking skills. Available from: https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills 

Danielle Pacheco (2024). How Memory and Sleep Are Connected. Available from: https://www.sleepfoundation.org/how-sleep-works/memory-and-sleep 

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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