Improve Memory – Accelerate Learning Latest Research

Ted Talk Sandrine Thuret: How to grow new neurons

Recommended died for Neurogenesis. Neurogenesis means the growth of new neurons in the hippocampus.
Based on the ted talk by Sandrine Thuret. Highlighted in white elements of a diet that will increase neurogenesis and not highlighted are the elements of a diet that will decrease neurogenesis.

Latest Research:
Exercise training increases size of hippocampus and improves memory

“aerobic exercise training increases the size of the anterior hippocampus, leading to improvements in spatial memory”

Physical Activity and Cardiorespiratory Fitness Are Beneficial for White Matter in Low-Fit Older Adults

“Participation in physical activity and high levels of cardiorespiratory fitness (CRF) have protective effects on brain structure and function and are associated with later onset or lower degree of age-related cognitive decline”

Physical exercise: why aerobic excercise enhances neurogenesis and neuroplasticity

“As little as three hours a week of brisk walking has been shown to halt, and even reverse, the brain atrophy (shrinkage) that starts in a person’s forties, especially in the regions responsible for memory and higher cognition.”

How to improve learning agility and capabilities has always been top of my agenda.
I used to run and also do High Intensity Interval Training. I also blogged about the benefits and how to incorporate this into a busy work schedule:
Work Smarter, Get More Things Done through Less Than 10 Minutes Cardio High Intensity Interval Training HIIT Workout Routines in the Home Office – Latest Research
Lately I was very inactive due to a knee injury from skiing also pain in the right arm. I could not do any of the HIIT workouts nor was I able to do most of the yoga poses. In order to still improve my memory through exercise I turned to the various asian medical “gymnastics”.
Bascically I build the following programm on Yoga (India), Qi Gong (China), Meridian Strech (Japan), Five Tibetan Rites (Tibet). If time permits I also include medical gymnastic from Dr. Norbekov (Sufi/Russia) and the Tai Chi 5 Elements Exercise.
To my surprise I did not just find a way to exercise but at the same time after already 3 of the sessions were able to reduce the pain and inflamation in my knee and shoulder dramatically. Now I can do Yoga poses and exercises again that I was not able to perform  before.
If you have medical conditions I would advise you to consult your doctor before practicing these exercises.

Activation Excercises:

Yoga:
Salutation to the sun – Surya Namaskar (Step by Step Guide with Pictures) (Video)
Cardiovascular training and warm up (recommended by Aladar Kogler, Ph. D. – U.S. Olympic Coach)

Qi Gong:
5 Elements Qi Gong
https://www.youtube.com/watch?v=E-EA86oKkPs

(Tai Chi:
5 Elements Excercise)
https://www.youtube.com/watch?v=KtVCCLlkcKg

Masunaga Makka Ho – Meridan Strech Excercise (Japan): Da
https://www.youtube.com/watch?v=3kduP24Sp2s

Five Tibetan Rites:
https://www.youtube.com/watch?v=TJElLrpBetc

Yoga:
Shoulder Stand – Sarvagasana
https://www.youtube.com/watch?v=0vrRAmRun5s

Cobra Pose – Bhujangasana

Medical Gymnastics of Norbekov:
https://www.youtube.com/watch?v=ueP157AfXF4

Pranayama:
Kapalbhati

Anulom Vilom

Bhramari

Bhastrika

Bahya

Jalandhara Bandha

Uddiyana Bandha

Moola Bandha

Ujjayi

Surya-Bheda

Samanu

Puraka

Abhyantara Kumbhaka

Rechaka

Bahya Kumbhaka

Sufi:
Five Element Breath
http://sufihealingorder.info/international-training-course/homework-seminar-1/five-element-breath/

Dhyana and Dzogchen:
Trataka

References:

Yoga for Concentration and Memory