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How do I develop my mental capabilities

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The study of mental abilities

The study of mental abilities, and how to develop and develop them, is considered one of the most important topics of psychology, which are of interest to teachers and workers in the educational field. The main area of ​​this study is quantitative research of individual differences in mental abilities and intelligence, and the interpretation of these differences in a sound scientific way, which is concerned with showing the nature of the differences in Mental abilities, how they affect growth factors and training, and the connection of these capabilities in the form of a specific organization, as well as the means of measuring mental capabilities, the conditions that must be met in these means, and how to develop and benefit from them, and it becomes clear to us through studying the basic capabilities of the mind that there are differences between people In their mental abilities, it does not mean the presence or absence of these characteristics in an individual, there is no full-intelligence person, or a person without intelligence, but these differences are measured relatively according to a continuous measure of any characteristic of mental behavior, meaning that people are not divided into distinct patterns. In their different mental abilities, but they differ in the degree of these capabilities.

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Continuous learning

Continuous learning is one of the most important means of fighting mental problems, such as learning a new skill or a new language or playing a new musical instrument and learning some mental games such as chess or mental electronic games improves response and problem-solving skills, enhances attention, and maintains the health of the mind.

Playing sports

Regular physical activity helps maintain strong mental skills and abilities, even with age, including critical thinking, learning, and decision-making skills, as research has shown that practicing a combination of aerobic and muscle-strengthening exercises 3-5 times a week for no time. Under 30 minutes, it helps improve mental health.

Get enough sleep

Sleeping 7-8 hours a day during the night helps to restore serenity and improve memory, as sleep expert Dr. Lawrence Epstein, an instructor at Harvard Medical School, says: Poor sleep has a great negative impact on thinking, regardless of the reason it is lack of sleep or disturbances Sleep, in the event of insufficient sleep, the abilities of concentration and attention decrease, and this is coupled with inattention and delay in response to surrounding environmental factors, and he also says: The lack of sleep for 48 hours weakens the cognitive abilities such as those caused by the presence of alcohol in the blood at a concentration of 0.1%.

Doing everything new

Exiting the daily routine, searching for everything new, and doing it helps change the structure of the brain and build new paths and paths between its folds and cells, which plays an important role in raising an individual’s intelligence, and increasing his ability to understand and analyze everything that is happening around him from new things.

Get rid of stress

The constant feelings of stress and anxiety cause restricting brain functions and directing them towards specific negative thinking, which causes them to be discouraged and stop many of them from working and ruining them with time, and positive thinking with all its comfort and calm play an important role in the development of mental abilities. Research suggests that positive thinking speeds up the growth of nerve cells and relieves stress and anxiety.

Good nutrition

A person can improve his mental health if he consumes certain foods, and among these foods are the following:

  • Fish: Is a rich source of protein and omega-3 fatty acids, which are essential for brain health, which reduce the risk of dementia, stroke, and cognitive decline problems, and they also play a role in strengthening memory in conjunction with age, as it is recommended to eat two meals of fish per week.
  • Nuts and dark chocolate: Nuts are a rich source of the antioxidant vitamin E, as some studies have shown its relationship with a decrease in mental decline, and dark chocolate has antioxidant properties and contains caffeine, which is a natural stimulant that enhances focus, so it is recommended to eat one ounce of nuts. Or dark chocolate daily to benefit with a minimum of calories, fat, and sugar.

Nootropics

Several nootropics have a beneficial effect on brain functions in healthy people, such as strengthening memory, enhancing motivation, awareness, and other cognitive functions, and they also reduce the problems of cognitive decline associated with aging, examples of which are the following:

  • Phosphatidylserine: a type of phospholipid found in the brain, and it has been indicated that taking a phosphatidylserine supplement is beneficial for maintaining brain health. Studies have shown that taking 100 mg of it three times daily can help reduce problems of age-related cognitive decline. With this supplement up to 400 mg daily, they improved their thinking and remembering skills, however understanding of its effect on the brain needs further studies.
  • Ginkgo biloba: It is a herbal supplement extracted from the ginkgo tree, popularly used by people to enhance brain power, as it increases blood flow to the brain, thus improving the performance of mental functions such as focus and remembering, and some studies have also found that taking this supplement will reduce problems Age-related cognitive decline, and another study found that taking this supplement helped improve memory and thinking skills in healthy middle-aged people, yet not all studies reached these results.

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