00:00Well, for the coffee lovers,
00:02it's a nice support for ourselves
00:04to help our lives.
00:07But it's a bit of a car.
00:09Nakakaranas rin ba kayo
00:10nung may hahanapin ka
00:11tapos nakalimutan mo na
00:13kung ano yun
00:14o may sasabihin ka sa kanya
00:16pero biglang nawala sa isip mo?
00:18Yung tipong mapapatanong ka na lang na
00:20bakit nga ba may mga bagay
00:21na ang bilis nating makalimutan?
00:23Samantalang iba naman
00:24ang tagal bago mawala sa ating isipan.
00:27Well, kaya naman
00:27para mas maunawa natin
00:29kung paano gumaganang ating memoria
00:31at kung paano natin ito
00:32mas mapapatalas.
00:33Makakasama po natin yung umaga
00:35si Kia Brera.
00:36Isa po siyang neuroplastician.
00:38Welcome po sa Rise and Shine,
00:39Pilipinas, Kia.
00:41Hi, good morning.
00:42Tell us more about ito muna,
00:44yung neuroplasticity.
00:45Ano ba ito, Kia?
00:46So, neuroplasticity,
00:47hindi pa siya masyadong mainstream
00:48na pinag-uusapan dito sa Pilipinas.
00:50So, basically,
00:51yung ability ng brain natin
00:53na physically mag-change
00:55dahil sa experiences
00:57na nare-repeat natin.
00:58Okay, physically mag-change.
01:00Bakit ano ba yung nababago
01:01sa ating utak or brain?
01:02Nag-re-rewire siya.
01:04Literal.
01:04So, nag-make siya
01:06ng mga bagong connections
01:07based on
01:08meron tayong malulearn
01:10tapos pag nirepeat natin siya
01:11over time,
01:12mas nagkoconnect siya
01:14tapos nagiging stronger
01:15yung connections na yun.
01:16So, sa madaling sabi siguro,
01:18di ba meron tayong mga kasabihan
01:19ng practice makes perfect
01:20or practice makes progress.
01:22Yung neuroplasticity naman
01:24is practice makes automatic.
01:25So, kahit bad habits,
01:28basta, ano siya,
01:29basta lagi natin siyang pinapractice,
01:31it becomes automatic for us.
01:32Okay.
01:33Sige.
01:33Paano naman itong memory retention?
01:35How does that work?
01:36At bakit nga ba minsan
01:38bigla marami tayo
01:39makakalimutan?
01:40Actually,
01:40kakaisip mo lang maya-maya,
01:42mawawala na agad sa isip mo.
01:43How does all this work ba?
01:45So, ang neuroplasticity
01:47as it relates
01:48with memory retention,
01:50so pag sinabi kasi natin
01:51memory retention,
01:52it's by the word itself,
01:55kung paano natin
01:56nare-retain
01:57ang isang information
01:58enough na ma-re-retrieve
02:00natin sila
02:00pag kailangan natin sila.
02:01So, there are three processes
02:03kasi na-involved
02:04dito sa memory natin.
02:06Number one is encoding.
02:08So, encoding yan
02:09yung pagtanggap natin
02:10ng bagong information.
02:11Pangalawa,
02:13dito papasok yung
02:14kung maaalala ba natin siya
02:16or kung gano'n natin
02:17siya katagal maaalala.
02:18This is called consolidation.
02:19So, yung consolidation,
02:21yan yung
02:22pwedeng i-connect niya
02:24sa ibang memory,
02:25pwedeng i-embed
02:26niya lang talaga
02:27dun sa long-term natin,
02:28short-term
02:29or working memory,
02:30ganyan.
02:30And then,
02:31the third process
02:33is called retrieval.
02:34So, yung retrieval,
02:35kung kailan natin
02:36siya kailangan.
02:37Kaya rin,
02:37nasa grocery tayo
02:38tapos maaalala natin
02:39na ito pala
02:40yung pinabili ni nanay.
02:41So, yan yung
02:42tatlong processes na yan.
02:44Yung neuroplasticity,
02:46dahil nga
02:47natitrain natin
02:48yung brain
02:49to rewire,
02:50to make
02:51those new connections.
02:53Parang yung
02:54pag-nurture natin
02:55sa thinking natin,
02:56yun nakaka-apekto siya
02:57sa
02:59kung gano'n
03:00kabilis din natin
03:01na koconsolidate
03:02or kung gano'n
03:02kabilis din na
03:03re-retrieve
03:04ang isang piece
03:05of information
03:05sa memory natin.
03:06The way you explain it,
03:08parang computer,
03:09napaka-powerful
03:10ng brain natin.
03:11Okay.
03:12So,
03:12ano naman yung mga
03:13factors
03:14na nakaka-affect
03:15para yung kumbaga
03:16kaya-kaya tayo
03:17mabilis makalimot?
03:18May yung stress,
03:19tulog,
03:20ano ba ito?
03:21Actually,
03:21ang dami.
03:22Basically,
03:23we are living
03:24in the most
03:26overstimulating time.
03:28So,
03:28ang dami
03:28nagko-compete
03:28para sa attention natin.
03:30So,
03:31ang attention kasi
03:32siya yung gateway
03:32sa memory.
03:34So,
03:34kunyari,
03:36isang bagay,
03:37for example,
03:37forgetting.
03:38Forgetting is
03:39baka ka,
03:41makakakuha ka
03:41ng bagong information
03:43pero dahil
03:43wala dun masyado
03:44yung attention mo,
03:46hindi natin
03:47siya naaalala.
03:47So,
03:48for example,
03:49nag-ano ka,
03:50nilapag mo yung
03:51susi mo
03:52pero nag-answer ka
03:53dun sa group chat.
03:54So,
03:54yung attention mo
03:55nandito,
03:55so mas mabilis mo
03:56makakalimutan
03:56kung saan mo nilapag
03:57yung susi.
03:59Another is yung
03:59tinatawag natin
04:00na forgetting curve.
04:01So,
04:02after we learn
04:03new information,
04:05kailangan nare-repeat
04:06natin siya.
04:08Otherwise,
04:09if a file siya
04:09ng brain
04:10either sa short-term
04:11memory
04:11or hindi naman
04:12ito masyadong
04:13kailangan.
04:14Kaya nga yung
04:14tinatawag natin
04:15na ano,
04:16nakraming
04:16bago mag-exam.
04:18Di ba?
04:18Mag-work siya,
04:19na maaalala mo siya
04:20the next day
04:20pero after one week
04:21hindi mo na siya
04:22maaalala.
04:23Okay.
04:23Or after a couple
04:24of months
04:25hindi mo na siya
04:25maaalala.
04:26Are there techniques
04:27para,
04:28kumbaga,
04:29mabilis yung
04:29retrieval natin
04:31or mas matagal siya
04:32sa utak natin?
04:33Ano ba yung
04:33mga techniques
04:34na pwedeng gawin?
04:35Actually,
04:36malaki yung nagagawa
04:37for example
04:38in our lifestyle.
04:39Ang laki ng
04:39nagagawa ng exercise.
04:40Ang laki ng
04:41nagagawa ng walking.
04:43Yun yung
04:43pinakasimple.
04:44Yung movement.
04:45Tapos,
04:46yung lagi natin
04:47siyang nino-nurture.
04:49Kumbaga,
04:50let's say
04:51for example,
04:52you
04:53deliberately
04:54learn a new
04:55language
04:55or learn
04:56a new skill.
04:57Anything
04:57na magbibigay
04:59ng sustained
05:00mental effort
05:01sa brain
05:01para natitrain
05:02nga siya
05:03na mag-consolidate,
05:05mag-encode,
05:06mag-consolidate,
05:07mag-retrieve.
05:08So,
05:09in neuroplasticity
05:10kasi,
05:10yun nga,
05:10practice makes automatic.
05:11Kailangan mo siyang
05:12pinapractice lagi.
05:13Okay.
05:13Uy, maganda pala
05:14yung walking-walking,
05:16exercise,
05:17movement,
05:18nakaka-improve
05:19ng memory.
05:20Okay,
05:20now I wonder,
05:21if we improve this,
05:22ano yung mga benefit
05:23na mabaari
05:24nating makuha?
05:25Syempre,
05:26naisip ko,
05:26top of mind
05:27sa mga pag-aaril.
05:28Even ba sa mga
05:29senior citizen?
05:29Kasi di ba,
05:30minsan kapag
05:31katandaan na yan,
05:32kaya kasi kakalimot.
05:34Pagano ba?
05:35Actually,
05:35yun yung maganda
05:36sa neuroplasticity
05:37kasi nga,
05:37it's ano eh,
05:40hindi pa siya,
05:41again,
05:41it's not that mainstream
05:42pa na pinag-aaralan
05:43dito sa Pilipinas.
05:44yung neuroplasticity,
05:46pero dito natin
05:47kasi na-prove
05:48na the brain is,
05:50kaya siya,
05:50neuroplasticity is,
05:51the brain is plastic.
05:52So,
05:53kaya niyang mag-rewire,
05:55kaya niyang mag-physically change,
05:56no matter what age
05:57you are in.
05:58Okay.
05:58Yung mga memory enhancer,
06:00okay ba yan?
06:01Actually,
06:01weak pa yung studies
06:03when it comes to
06:04the supplements.
06:04So,
06:05mas maganda sa brain
06:05is food first.
06:07So,
06:08ano yan,
06:08yung mga,
06:09let's say for example,
06:10fish,
06:11yan,
06:12or mga legumes,
06:13yung mga munggo,
06:15yung mga ganyan,
06:15or yung mga leafy vegetables.
06:18Actually,
06:19egg is really,
06:20ano,
06:20is very,
06:21very good for your brain
06:22kasi yung meron siyang
06:23choline,
06:24yan,
06:24yung nag,
06:25ano,
06:26yung ginagamit ng body natin
06:28to make acetylcholine,
06:29which is a neurotransmitter
06:30that has to do with memory.
06:32Okay.
06:32Well,
06:32bilang panghuli na lang,
06:34Ki,
06:34ano yung pinakmahalagang payo
06:35na ibigay mo sa ating mga
06:36CRSP
06:37para magamit yung kaalaman
06:39tungkol sa neuroplasticity
06:40sa pagpapabuti ng kanilang
06:42memory at learning ability?
06:43Huwag kayong matakot
06:44ma-confuse,
06:45huwag kayong matakot
06:46ma-frustrate,
06:47kasi yung bagay na yan,
06:49yung frustration,
06:51yung confusion
06:51pag naglo-learn
06:52ng isang tao,
06:53yun yung point,
06:54yun yung signal
06:55na naglo-learn
06:56yung brain mo,
06:57yun yung signal
06:58na meron siyang
06:59tinatry tandaan.
07:00So, huwag tayong umasa
07:02dun sa mga brain hacks,
07:03yung mga ganyan.
07:05Laging gagamitin
07:06ang isip
07:07para mas maintindihan
07:10ang isang bagay
07:11para mas maalala pa natin
07:12long term.
07:13Okay.
07:13How can they contact you?
07:15Any of my social media
07:17handles,
07:18just at Kia Abrera.
07:19Kia Abrera.
07:20Thank you so much,
07:21Kia,
07:21for sharing your knowledge
07:23about neuroplasticity.
07:25At syempre,
07:26huwag natin kalilimutan
07:27itong mga informasyong
07:27ibanhagi sa atin
07:29na makakatulong po
07:30sa atin
07:31para mas tumalas pa
07:32ang ating memorya.
07:33Thanks again,
07:34Kia.
