\u010cL\u00c1NOK POKRA\u010cUJE POD REKLAMOU<\/p>\n
Ka\u017ed\u00fd z n\u00e1s si nejak\u00fa konkr\u00e9tnu vec \u010di z\u00e1\u017eitok pam\u00e4t\u00e1 lep\u0161ie ako in\u00e9. Prv\u00fd bozk, autonehodou, de\u0148, ke\u010f ste dostali spr\u00e1vu, ktor\u00e1 v\u00e1m zmenila \u017eivot. Nie je to n\u00e1hoda a nie je to ani o tom, \u017ee by tieto udalosti boli \u201ed\u00f4le\u017eitej\u0161ie\u201c.<\/p>\n
Je to ch\u00e9mia. A pod\u013ea neurovedy m\u00f4\u017eeme t\u00fato ch\u00e9miu vedome vyu\u017ei\u0165, aby sme sa u\u010dili r\u00fdchlej\u0161ie, pam\u00e4tali si viac a potrebovali menej opakovan\u00ed. Profesor neurobiol\u00f3gie na Stanford School of Medicine Andrew Huberman to v epiz\u00f3de Huberman Lab Essentials<\/a> vysvet\u013euje na z\u00e1klade desa\u0165ro\u010d\u00ed v\u00fdskumu.<\/p>\n Mozog ka\u017ed\u00fa sekundu sprac\u00fava obrovsk\u00e9 mno\u017estvo podnetov: dotyk, svetlo, zvuky, v\u00f4ne. V\u0161etky sa premie\u0148aj\u00fa na elektrick\u00e9 a chemick\u00e9 sign\u00e1ly. V\u00e4\u010d\u0161inu z nich okam\u017eite ignorujeme \u2013 inak by sme boli paralyzovan\u00ed zmyslov\u00fdm pre\u0165a\u017een\u00edm. \u201ePam\u00e4\u0165 je jednoducho tendencia ur\u010dit\u00fdch vnemov, aby sa v bud\u00facnosti op\u00e4tovne prehrali,\u201c hovor\u00ed Huberman.<\/p>\n Ot\u00e1zka teda znie: pre\u010do sa niektor\u00e9 vnemy premenia na trval\u00e9 spomienky a in\u00e9 zmizn\u00fa? Odpove\u010f nespo\u010d\u00edva v ich obsahu, ale v neuroch\u00e9mii, ktor\u00e1 ich sprev\u00e1dza.<\/p>\n Adrenal\u00edn \u2013 chemick\u00fd k\u00f3d pre \u201etoto si zapam\u00e4taj\u201c<\/p>\n K\u013e\u00fa\u010dov\u00fdm objavom je pr\u00e1ca vedcov Jamesa McGaugha a Larryho Cahilla, ktor\u00ed po\u010das nieko\u013ek\u00fdch desa\u0165ro\u010d\u00ed sk\u00famali, ako stres a neurochemik\u00e1lie ovplyv\u0148uj\u00fa pam\u00e4\u0165. Ich pokusy na hlodavcoch uk\u00e1zali nie\u010do fascinuj\u00face: ak my\u0161 dostane elektrick\u00fd \u0161ok na ur\u010ditom mieste, na druh\u00fd de\u0148 sa tomu miestu vyh\u00fdba \u2013 nau\u010dila sa to po jedinom pokuse.<\/p>\n Ak v\u0161ak vedci zablokuj\u00fa uvo\u013e\u0148ovanie adrenal\u00ednu, zviera sa spr\u00e1va, akoby na \u0161ok zabudlo.<\/p>\n \u201eZd\u00e1 sa, \u017ee si jednoducho nepam\u00e4t\u00e1, \u017ee dostalo \u0161ok na tom mieste,\u201c popisuje Huberman.<\/p>\n To ist\u00e9 plat\u00ed pre pozit\u00edvne z\u00e1\u017eitky. My\u0161 nak\u0155men\u00e1 alebo odmenen\u00e1 na konkr\u00e9tnom mieste sa tam vr\u00e1ti aj nasleduj\u00faci de\u0148 \u2013 a tento efekt rovnako z\u00e1vis\u00ed od adrenal\u00ednu.<\/p>\n \u201eNejde len o stres. Ide o zv\u00fd\u0161en\u00fd emocion\u00e1lny stav v mozgu a tele,\u201c zd\u00f4raz\u0148uje Huberman.<\/p>\n D\u00f4kazy existuj\u00fa aj pre \u013eud\u00ed. McGaugh a Cahill dali skupin\u00e1m \u013eud\u00ed pre\u010d\u00edta\u0165 nudn\u00fd odstavec \u2013 bez ak\u00e9hoko\u013evek emocion\u00e1lneho obsahu. Jedna skupina potom ponorila ruku do \u013eadovej vody. V\u00fdsledok: t\u00ed, ktor\u00ed za\u017eili adrenal\u00ednov\u00fd n\u00e1rast po \u010d\u00edtan\u00ed, si obsah textu pam\u00e4tali v\u00fdrazne lep\u0161ie ako kontroln\u00e1 skupina.<\/p>\n \u201eJe to pr\u00edtomnos\u0165 vysok\u00e9ho adrenal\u00ednu, vysok\u00e9ho mno\u017estva norepinefr\u00ednu a epinefr\u00ednu, ktor\u00e1 umo\u017e\u0148uje r\u00fdchle a siln\u00e9 ulo\u017eenie spomienky,\u201c hovor\u00ed Huberman.<\/p>\n Na\u010dasovanie je v\u0161etko<\/p>\n Tu prich\u00e1dza prevratn\u00e1 praktick\u00e1 pointa, ktor\u00e1 ide priamo proti intuit\u00edvnemu pr\u00edstupu v\u00e4\u010d\u0161iny \u013eud\u00ed. V\u00e4\u010d\u0161ina z n\u00e1s pije k\u00e1vu pred u\u010den\u00edm alebo po\u010das neho.<\/p>\n To je, pod\u013ea Hubermana, suboptim\u00e1lne. \u201eNajlep\u0161\u00ed \u010dasov\u00fd priestor na vyvolanie uvo\u013enenia t\u00fdchto chemik\u00e1li\u00ed, ak je cie\u013eom zlep\u0161i\u0165 pam\u00e4\u0165, je bu\u010f bezprostredne po, alebo p\u00e4\u0165 a\u017e p\u00e4tn\u00e1s\u0165 min\u00fat po u\u010den\u00ed,\u201c vysvet\u013euje.<\/p>\n Pre\u010do? Preto\u017ee adrenal\u00edn \u2013 \u010di u\u017e z k\u00e1vy, studenej sprchy alebo intenz\u00edvneho cvi\u010denia \u2013 ne\u00fa\u010dinkuje okam\u017eite. Trv\u00e1 nieko\u013eko min\u00fat, k\u00fdm sa l\u00e1tka vstreb\u00e1 a dosiahne mozog. Ak ho teda u\u017eijete hne\u010f po u\u010debnom bloku, jeho vrchol nastane pr\u00e1ve vtedy, ke\u010f mozog konsoliduje \u010derstvo z\u00edskan\u00e9 inform\u00e1cie.<\/p>\n Huberman navrhuje konkr\u00e9tny protokol: s\u00fastreden\u00e1 pozornos\u0165 po\u010das u\u010denia v relat\u00edvne pokojnom stave, a potom \u2013 na konci alebo hne\u010f po skon\u010den\u00ed \u2013 adrenal\u00ednov\u00fd n\u00e1rast. To m\u00f4\u017ee by\u0165 studen\u00e1 sprcha, kr\u00e1tky intenz\u00edvny beh, ponorenie ruky do studenej vody alebo k\u00e1va.<\/p>\n \u201e\u010coko\u013evek, \u010do zvy\u0161uje adrenal\u00edn, zlep\u0161\u00ed u\u010denie a pam\u00e4\u0165 a zn\u00ed\u017ei po\u010det opakovan\u00ed potrebn\u00fdch na zapam\u00e4tanie,\u201c sumarizuje Huberman.<\/p>\n Pozor na chronick\u00fd stres<\/p>\n D\u00f4le\u017eit\u00e9 varovanie: nejde o to, aby ste adrenal\u00edn udr\u017eiavali neust\u00e1le vysoko. Pr\u00e1ve naopak. Rozhoduj\u00faci nie je absol\u00fatny objem adrenal\u00ednu, ale jeho n\u00e1rast oproti predch\u00e1dzaj\u00facej hladine \u2013 takzvan\u00e1 delta.<\/p>\n \u201eAk chronicky zvy\u0161ujete adrenal\u00edn, nebudete sa u\u010di\u0165 tak dobre,\u201c upozor\u0148uje Huberman. V\u00fdskumy Brucea McEwena z Rockefellerovej univerzity a Roberta Sapolskyho zo Stanfordu ukazuj\u00fa, \u017ee chronicky vysok\u00fd kortizol a epinefr\u00edn pam\u00e4\u0165 a imunitu naopak po\u0161kodzuj\u00fa. Kr\u00e1tkodob\u00fd, ak\u00fatny n\u00e1rast adrenal\u00ednu ju posil\u0148uje; dlhodob\u00fd ju ni\u010d\u00ed.<\/p>\n Cvi\u010denie, kosti a mozog<\/p>\n Pohyb predstavuje jeden z naj\u00fa\u010dinnej\u0161\u00edch n\u00e1strojov na posilnenie kapacity pam\u00e4te. Sta\u010d\u00ed pribli\u017ene tri hodiny svi\u017enej aktivity t\u00fd\u017edenne, napr\u00edklad r\u00fdchlej ch\u00f4dze, aby sa v tele poriadne rozpr\u00fadila krv a lymfa.<\/p>\n Tento proces priamo podnecuje vznik nov\u00fdch buniek v tej \u010dasti mozgu, ktor\u00e1 m\u00e1 na starosti ukladanie inform\u00e1ci\u00ed. Po\u010das z\u00e1\u0165a\u017ee navy\u0161e doch\u00e1dza k zauj\u00edmav\u00e9mu javu priamo v kostiach, ktor\u00e9 do krvn\u00e9ho obehu uvo\u013e\u0148uj\u00fa horm\u00f3n osteokalc\u00edn.<\/p>\n T\u00e1to l\u00e1tka putuje a\u017e do hlavy, kde povzbudzuje mozgov\u00e9 centrum pam\u00e4te a udr\u017eiava ho v dobrej kond\u00edcii. Fyzick\u00e1 aktivita tak sl\u00fa\u017ei ako jasn\u00fd sign\u00e1l, v\u010faka ktor\u00e9mu mozog vie, \u017ee m\u00e1 posil\u0148ova\u0165 nervov\u00e9 spojenia potrebn\u00e9 na spracovanie nov\u00fdch poznatkov.<\/p>\n Okrem \u0161portu existuje aj jednoduch\u00fd vizu\u00e1lny trik, ktor\u00fd pom\u00e1ha lep\u0161ie si zachyti\u0165 d\u00f4le\u017eit\u00e9 momenty. Ak sa \u010dlovek rozhodne nejak\u00fa situ\u00e1ciu odfotografova\u0165, v mysli mu zostane ove\u013ea jasnej\u0161\u00ed obraz, a to aj vtedy, ak dan\u00fa fotku u\u017e nikdy viac neotvor\u00ed.<\/p>\n Samotn\u00fd akt komponovania z\u00e1beru toti\u017e prin\u00fati zrakov\u00fa pam\u00e4\u0165 pracova\u0165 intenz\u00edvnej\u0161ie. Podobne funguje aj takzvan\u00e9 ment\u00e1lne bliknutie. Ide o vedom\u00e9 rozhodnutie zachyti\u0165 poh\u013eadom konkr\u00e9tnu sc\u00e9nu a na moment si ju v duchu \u201ezmrazi\u0165\u201c, akoby do\u0161lo k stla\u010deniu sp\u00fa\u0161te na nevidite\u013enom fotoapar\u00e1te.<\/p>\n Tak\u00e9to cielen\u00e9 s\u00fastredenie dok\u00e1\u017ee vry\u0165 vizu\u00e1lnu inform\u00e1ciu do pam\u00e4te omnoho hlb\u0161ie ne\u017e len be\u017en\u00e9 a nepozorn\u00e9 sledovanie okolia.<\/p>\n Pravda o \u201ed\u00e9j\u00e0 vu\u201c<\/p>\n Fenom\u00e9n d\u00e9j\u00e0 vu nie je \u017eiadna z\u00e1hada ani mystika, ale prost\u00fd omyl v mozgovom syst\u00e9me rozpozn\u00e1vania vzorov. V\u00fdskumy z MIT ukazuj\u00fa, \u017ee tento pocit vznik\u00e1 vtedy, ke\u010f sa v hlave aktivuje pam\u00e4\u0165ov\u00e1 stopa z minulosti, ktor\u00e1 je s\u00edce in\u00e1, ale nato\u013eko podobn\u00e1 aktu\u00e1lnej situ\u00e1cii, a\u017e mozog na zlomok sekundy vyhodnot\u00ed pr\u00edtomnos\u0165 ako nie\u010do, \u010do sa u\u017e raz stalo. Ide teda o ak\u00e9si zav\u00e1hanie v syst\u00e9me, ktor\u00fd sa sna\u017e\u00ed priradi\u0165 nov\u00e9 z\u00e1\u017eitky k t\u00fdm star\u00fdm.<\/p>\n Pre lep\u0161ie u\u010denie a pam\u00e4\u0165 existuje nieko\u013eko overen\u00fdch odpor\u00fa\u010dan\u00ed. Samotn\u00e9 u\u010denie by malo prebieha\u0165 v maxim\u00e1lnom s\u00fastreden\u00ed, no v pokojnom rozpolo\u017een\u00ed. Hne\u010f po skon\u010den\u00ed \u0161t\u00fadia je vhodn\u00e9 vyvola\u0165 v tele prudk\u00fd n\u00e1rast adrenal\u00ednu, napr\u00edklad studenou sprchou, kr\u00e1tkym intenz\u00edvnym behom alebo \u0161\u00e1lkou k\u00e1vy, \u010do pom\u00f4\u017ee inform\u00e1cie v hlave \u201euzamkn\u00fa\u0165\u201c.<\/p>\n Netreba zab\u00fada\u0165 ani na kvalitn\u00fd sp\u00e1nok a kr\u00e1tke zdriemnutia po\u010das d\u0148a, preto\u017ee pr\u00e1ve vtedy sa nervov\u00e9 spojenia fyzicky prebudov\u00e1vaj\u00fa. Kond\u00edciu mozgu podporuje aj pravideln\u00fd pohyb, ide\u00e1lne aspo\u0148 tri hodiny kardio cvi\u010denia t\u00fd\u017edenne. Pri vizu\u00e1lnych inform\u00e1ci\u00e1ch zasa pom\u00e1ha technika vedom\u00e9ho \u201eodfotografovania\u201c poh\u013eadom, \u010d\u00edm sa d\u00f4le\u017eit\u00e9 obrazy ulo\u017eia do pam\u00e4te omnoho pevnej\u0161ie.<\/p>\n \n \u010c\u00edtaj viac z kateg\u00f3rie: Zauj\u00edmavosti<\/a>\n <\/p>\n \n \u010eakujeme, \u017ee \u010d\u00edta\u0161 Startitup. V pr\u00edpade, \u017ee m\u00e1\u0161 postreh alebo si na\u0161iel v \u010dl\u00e1nku chybu, nap\u00ed\u0161 n\u00e1m na redakcia@startitup.sk<\/a>.\n <\/p>\n Zdroje: Huberman\u00a0Lab\u00a0Essentials<\/a>, Youtube\/Andrew\u00a0Huberman<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"\u010cL\u00c1NOK POKRA\u010cUJE POD REKLAMOU Ka\u017ed\u00fd z n\u00e1s si nejak\u00fa konkr\u00e9tnu vec \u010di z\u00e1\u017eitok pam\u00e4t\u00e1 lep\u0161ie ako in\u00e9. Prv\u00fd…\n","protected":false},"author":2,"featured_media":58104,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[23169,743,33,43,40,42,36,50,49,48],"class_list":{"0":"post-58103","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-svet","8":"tag-biohacking","9":"tag-mozog","10":"tag-news","11":"tag-sk","12":"tag-slovak","13":"tag-slovencina","14":"tag-spravy","15":"tag-svet","16":"tag-world","17":"tag-world-news"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/116496484574930340","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/58103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/comments?post=58103"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/58103\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/58104"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=58103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=58103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=58103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}