Hello dear blog readers! Brain performance decreases due to various factors, such as frequent stress, alcohol, smoking, excessive stress, both mental and physical, poor quality, malnutrition, and so on. And if changing the diet is more or less simple, then what about the stresses from which modern man can neither hide nor hide? And today I will tell you about the most effective methods to keep your head clear.
Unfortunately, the surrounding reality, if you, of course, do not live in the taiga, leaves much to be desired regarding cleanliness and ecology. In this regard, the vessels become so dirty that they become clogged, forming the so-called plaques. In general, in connection with this, an insufficient amount of blood enters the brain, since the blood circulation process is disturbed.
Therefore, it is recommended to use a large number of liquids, freshly squeezed juices, better from carrots and apples. It is also useful to eat garlic, onions, cabbage and parsley. In addition to the fact that you will receive the vitamins necessary for the body, you will also clean the vessels. You can see about the usefulness and necessity of water.
I think you are aware that oxygenated blood nourishes the hemispheres, which, in turn, increases their efficiency. Useful not only walks on fresh air but also exercise.
For example, holding your breath. This technique helps to absorb more oxygen, as the lungs open more fully. You just need to stop breathing while exhaling. Take a short pause and inhale again. If you feel tired - immediately apply it.
To be in good shape, you need to constantly train. In this case, mentally. When you think hard about something, blood circulation is increased, which means more oxygen enters the cells. So, to keep your head clear, give yourself loads, and every day.
The choice for today is wide, you can get carried away with crossword puzzles, and just read books, solve puzzles, think, discuss life and its frailty, put together a puzzle and learn a foreign language. I also recommend this online service for brain development, there you will find many interesting exercises in a playful way.
The main thing is that you think, otherwise the cells will begin to atrophy over time if they are not used. The body will simply start to get rid of them. And this threatens with mental retardation, memory loss and other diseases. Be sure to check out the article "The most effective exercises for charging the brain."
Comprehensively, that is, adhering to the above methods, you can use drugs that activate the activity of the hemispheres themselves. For example, a headbooster is currently considered popular and effective. It not only speeds up the process of thinking, but even helps to cope with anxiety, fears and headaches. You can read more about it, and you can even purchase it by going to link.
It is necessary, because in the process of training, substances are produced that make neurons healthier and stronger, and this significantly increases the effectiveness of mental activity.
If you are not used to training, you should start gradually, without giving yourself an increased load, everything should be in moderation in order to benefit. Ideally, do a headstand, even beginners will master it with the support and insurance of loved ones, leaning against the wall. But before performing the rack, prepare the body with the help of inclinations. At first, you will feel dizzy, and when you get used to it and special changes in sensations stop bothering you, feel free to roll over.
Even doctors emphasize the usefulness of this exercise, noting that it practically eliminates the risk of getting a stroke and other diseases associated with circulatory disorders. Therefore, you should not come up with excuses that you don’t have enough money or time to visit the gym, you can take care of your health and your future without even leaving your home.
If you do not follow it, then no pills and energy drinks will help you become more vigorous and active, and, accordingly, make your head work. When biorhythms go astray, that is, if a person goes to bed very late, sleeps quite a bit, and so on, this significantly affects his condition and well-being.
Fight dependencies if you have them. For example, smoking negatively affects not only the lungs, increasing the risk of oncological diseases, but also becomes the culprit of inflammation of the walls of blood vessels in the brain, and this, as you understand, significantly affects mental activity and performance.
About the consequences of the use of alcohol and drugs, I think you yourself are well aware. So take your will into a fist, come up with a worthwhile motivation for yourself to lead healthy lifestyle life, enlist the support of loved ones and go ahead, tie with addiction. This, by the way, will also raise your level of self-esteem, self-respect for some achievements, because no one has canceled it.
High efficiency of the brain is a state in which this organ is able to work for a long time without fatigue, as well as create information flows within its structures. This mode of operation allows you to cover a lot of information links, identify the necessary fragments and ways to solve problems.
Consider how to increase the working capacity of the brain, and for what reasons it decreases.
How to improve brain performance? Lifelong learning is the key to brain activity and a way to prevent age-related diseases such as Alzheimer's, Parkinson's, and memory loss. Anyone who learns something new retains clarity of thought until old age.
The Internet is a huge repository useful information especially in video and audio format. On the largest video hosting, for example, there are many educational channels on a variety of topics.
Russian-language channels on YouTube:
There are even more English-language educational channels:
There is also a paid resource The Great Courses by The Teaching Company - audio and video lectures in English on a variety of topics (Psychology, History, Natural Sciences, Cosmology, Physiology, Religion, Creativity, Literature and much more).
Scientists have found that for high intelligence it is better to know several languages "a little" than one, but thoroughly. This is the basis for increasing the efficiency of the brain.
When learning a foreign language, certain areas of the brain begin to increase in size. Yes, at professional translators gray matter volume is always larger compared to people who do not know other languages.
As with lifelong learning, learning foreign languages prevents the occurrence of Alzheimer's syndrome. For those who speak two or more languages, dementia, on average, occurs a year or several years later.
Also, foreign languages improve memory and multitasking abilities (the ability to quickly switch between different things, solve a number of problems in the mind at the same time).
Where you can learn foreign languages in your free time and for free:
How to improve your mental performance to the maximum? Don't waste your time with modern romance novels and low-grade detective stories. The best way- these are classical fiction, poetry, historical, philosophical and scientific works, analytical articles and notes. Try to read one fiction book a week if possible.
There is also a separate segment of the literature devoted to how to improve the performance of the human brain. The most popular books include: "Mind Training" (Tom Woodzhek), "Develop Intelligence" (Philip Carter), "100% Brain" (Olga Kinyakina), "Fundamentals of Mechanical Memory" (Zach Belmore).
So, in order to increase the activity and working capacity of the brain, it is important to load it regularly. But at the same time, do not forget about the rest: not allowing him to recover, you will not achieve results.
The ability of the brain to work effectively can be quickly developed if you follow the regime of sleep, work and rest.
It is recommended to adhere to the natural daily rhythm - evening rest, night sleep, morning awakening, daytime wakefulness. If a person is used to working at night and considers himself a "night owl", then he simply adapted to the wrong daily regimen. When he returns to his natural sleep-wake cycle, there will be an increase in the productivity of his brain.
As for the number of hours of sleep, it is individual for everyone, but it is better to sleep at least 6 and no more than 9 hours a day.
In addition, melanin is produced at night. 70% of its creation occurs at night. Melanin cleanses the body of harmful elements, prevents the effects cancer cells, promotes the restoration of cellular processes after taking alcohol, drugs. It can also improve the condition of the skin.
By the way, scientists say that in a dream there is a transition of information into long-term memory, as well as the creation of new connections between neurons. It improves the thought process.
After the alarm goes off, you need to get up immediately. If you woke up shortly before it, you also need to get up, even if you want to sleep. When you get up, after a couple of minutes, drowsiness will completely disappear.
It is good to wake up in the light. In winter, it is better to buy special alarm clocks that ring after the lights are turned on.
Come up with some invigorating rituals for yourself, for example, a contrast shower, and perform them constantly. A contrast shower is best done in the morning, and warm in the evening.
The bedroom should not be stuffy, hot and light.
It is not recommended to use sleeping pills, because they depress the nervous system and carry with them a lot of unpleasant side effects. A few hours before bedtime, it is advisable to take a walk in the fresh air, do a little exercise.
The average urban dweller experiences many unpleasant effects due to seated image life. To solve this problem, cycling, morning or evening jogging, visiting the gym will help. Instead of spending an hour in a traffic jam or pushing in the subway, you can spend the same hour in the fresh air - on a bicycle.
In this case, it is better to get up and leave the house before traffic jams and rush hour - the air will be cleaner and fresher, the percentage of harmful impurities in it will decrease. In addition, after a bike ride, your appetite wakes up - you can eat a healthy breakfast with pleasure.
If you can't afford to get to work this way, then just get off 1-2 stops before yours and walk.
How to increase work capacity? Proper rest means new activities, not coffee, going to the smoking room or mindlessly browsing entertainment sites.
It is best to leave the office, do some exercise, take a walk down the street, or at least stand by an open window. Light physical activity contributes to the restoration of blood flow, the tone of relaxed blood vessels and muscles, and also accelerates the removal of waste products of cells from the body.
The best rest is jogging, going to the pool, rollerblading and skating. Simple cleaning in the apartment on the weekend also helps to take a break from mental activity.
Avoid monotony in your life: learn new routes, change your usual store, learn new recipes, do not watch your favorite films several times, visit museums, theaters and cinemas, read a lot of different literature.
Consider how you can increase the efficiency of the human brain by improving the environment and getting rid of bad habits.
One of the main causes of feeling tired is improper lighting in the workplace. You should not be in the twilight or in the dark for a long time, as this indicates to the brain that it is time to fall asleep. Also the contrast between a bright monitor and dark room negatively affects vision and tires.
Don't go to extremes either. Some companies decide to design offices “out of the box” – there are a lot of different sources light, glare, the walls are painted in bright poisonous colors. Such workplace only destroys productivity.
Music in headphones and constantly playing radio strain the auditory analyzer, which does not have the best effect on brain activity. It is better not to listen to anything while working.
The most common example is that the monitor is placed too high. This leads to tension in the muscles of the neck, which prevents normal venous outflow and blood flow. The blood supply to the brain begins to deteriorate. In the future, this leads to a decrease in performance and frequent headaches.
Instant noodles, chips, crackers and other similar products contain glutamate, the task of which is to enhance the taste. At the same time, glutamate causes a nootropic effect in the central nervous system. The nootropic passes quickly, however, the abuse of harmful products changes the biochemical processes that occur in the nervous tissue.
Also, malnutrition gradually leads to a lack of vitamins and other vital elements in the body. Without them, cells cannot function normally.
The diet should contain vegetable fats, fish and fresh vegetables.
Vegetable fats and fish are fat-soluble vitamins and fatty acids. These products contain vitamins E and A, which take part in many synthesis reactions and act as antioxidants.
Vegetables are useful because they contain vitamins, provitamins and their derivatives.
Brain performance is also reduced in those who adhere to veganism. Meat contains a lot of essential amino acids and iron in exactly the form that is absorbed by the body much easier and faster compared to food. plant origin. To increase the working state of the brain, you can not refuse meat.
A healthy, nutritious breakfast can boost your brain's performance throughout the day.
How to make the brain work? It can be difficult to concentrate on doing intellectual work, and the problem is not only natural laziness - the brain needs to be trained and kept in good shape. Simple Rules and special exercises help maintain efficiency.
It's sad but true that most people use only a small percentage of the "computing power" of their brain every day. This is partly due to "mental impotence" due to lifestyle, partly due to nutritional deficiencies.
Can mental faculties be improved relatively easily and simply? Answer: yes!
Brain aerobic exercise (such as playing Sudoku) slows down the onset of symptoms of mind aging and also helps keep it running at peak power.
In order for an exercise to be good, it must meet 3 criteria: novelty, variety and challenge. For example, a game of the same complex computer game ultimately gives no call. But playing tennis, golf, or other sports that force you to think ahead and solve problems almost instantly is very useful.
100 mg of caffeine (about the amount found in a cup of black coffee) improves memory. Caffeine blocks a receptor in the central nervous system that binds to a compound called adenosine. At the same time, the activity of dopamine (a stimulating neurotransmitter) and glutamate (participates in the regulation of memory processes) increases.
This does not mean that you need to drink coffee from morning to evening. Higher doses of caffeine can reduce blood flow to the brain, and you may get headaches.
In addition, three caffeine-induced disorders have been recognized by the American Psychiatric Association: caffeine intoxication, caffeine-induced sleep disturbance, and caffeine-induced anxiety disorder. And keep in mind that you need to drink fresh coffee from Arabica beans, and not instant coffee or coffee substitutes.
Unsaturated fatty acids (this is fish oil) strengthen the cell membranes of the body, and thus protect them from the penetration of free radicals.
Fish oil is used for the prevention of Alzheimer's disease, as well as for brain atrophy and cognitive decline, while increasing mental functions. It can reduce the severity of dyslexia and attention deficit hyperactivity disorder.
Hint: Don't waste your money on the cheap, ethyl ester forms of fish oil you'll find in most supplements. It is much healthier to eat fish that live in cold waters, such as mackerel, herring, sardines or anchovies. These are natural sources of unsaturated fatty acids.
Music helps with “dopaminergic neurotransmission.” Simply put, it can trigger the release of dopamine and make you smarter. Exposure to music also helps lower blood pressure and increase blood flow to the brain.
However, music can also be a distraction, so you don't need to constantly "pump up" your ears with it.
Alpha-lipoic acid (also known as ALA) is a fatty acid that may be beneficial for age-related memory decline and is also used as a treatment for diabetic neuropathy.
Alpha Lipoic Acid can easily cross the blood-brain barrier (the wall of tiny vessels and structural cells that protect the brain) and easily enter the brain to exert neuroprotective effects.
Too much sunlight can be bad for your skin, and not enough sun can be bad for your head too. People of middle age and older during the tests showed top scores if had high levels of vitamin D in the body.
And this vitamin is formed under the influence of ultraviolet rays on sebum. Researchers believe that more high levels vitamin D can slow the effects of aging on the brain.
However, you do not have to be in direct sunlight, you can just take vitamin D in dietary supplements. It is important to note that, like all good things, supplements should be taken with caution.
Our brain is a complex mechanism with billions nerve cells, command and control centers. The desire to increase the efficiency of the brain is simply necessary at any age.
By controlling our actions and thoughts, the brain controls our entire life, and in order to improve its quality, it is necessary improve brain performance.
There are certain ways that will help you improve brain function:
1. Development of mental abilities.
Increased brain performance leads to large physical exercise. Go in for sports not only to maintain tone, but also in order to increase the efficiency of the brain.
2. Training of mental abilities.
In addition to physical exercise, train dormant areas of the brain - if you are right-handed, do something with your left hand from time to time; try previously unknown tastes and smells; choose new travel destinations; read serious literary works.
3. The question "Why?"
Curiosity leads to increased brain performance. You can verify this by asking the question "Why?" from 10 times a day.
4. Laughter.
The endorphins released during sincere laughter help relieve tension.
5. Eating fish.
First of all, fish as a food product is important for the mental development of children. The norm is three servings of fish per week.
6. Development of memory.
Looking at school photos, remembering the events of youth and childhood will help improve brain function.
7. Proper nutrition.
First of all, reduce your fat intake - this will increase the flow of oxygen-rich blood to the brain. Sources of fats entering the body should be nuts, fish, olive oil.
8. Solving riddles.
Collect a mosaic, solve crossword puzzles - this activates brain activity.
9. Musical works of Mozart.
Listening to the works of Mozart leads to an increase in the working capacity of the brain, especially to the activation of mathematical abilities.
10. Development of skills.
If you are passionate about embroidery, drawing, try to develop by performing already familiar actions in new ways and achieving better results at the same time.
11. Drinking alcohol within the normal range.
Exceeding the permissible dose of alcohol leads to the destruction of brain cells, and moreover, prevents the restoration of mental abilities.
12. Games.
In your free time, play board games, cards, video games. The game improves mood and allows you to increase the efficiency of the brain.
13. Always keep a notepad and pen with you.
If you are haunted by some thought, transfer it to paper. Study the key information before going to bed, this will increase the amount learned by 20-30%.
14. Concentration.
You are not always able to notice things that interfere with concentration - for example, intrusive thoughts. From time to time ask yourself the question “What thoughts are distracting me right now?”. If you need to call someone, just put it on your to-do list.
15. Love and sex.
Regular sexual intercourse increases the level of the hormone estrogen, which helps improve brain activity.
16. Game and creativity.
If you're wondering how to boost your brain's performance, get creative! Remember your childhood hobbies and make time for them.
17. Time of increased activity.
Determine the time of your greatest activity and solve the most important tasks during this period.
18. New knowledge.
Top up vocabulary, find a topic that interests you and start studying it. New knowledge and reflection will bring you closer to using your brain 100%.
19. Personal diary.
Keeping a diary stimulates the brain and expands its capabilities. Try new ways - start a blog and start writing for others.
20. Aromatherapy.
Aromas can both tone up (citrus fruits, mint, cypress) and relax (rose, geranium).
21. Tonic drinks.
Often in recommendations on how to increase the efficiency of the brain, there is advice to periodically take a coffee break. But no worse than coffee and tea, the concentration of the brain increases the drink based on Gingko Biloba.
22. Inspirers in the immediate environment.
Connect with people who inspire you; read motivational books and articles; find new opportunities.
Read all the tips again
Instruction
Improve neural connections of the brain and thus stimulate intellectual activity with the help of charging for the mind. Start doing special exercises that develop your memory, study foreign languages, solve crossword puzzles, play mind games, solve math problems, etc. Reading also increases concentration, stimulates the imagination and thought processes. Try to devote at least half an hour a day to reading domestic or foreign classics, historical literature or poetry every day.
Sugar is needed to improve brain function, but this does not mean that you need to absorb sweets in unlimited quantities. Eat foods with natural starches and sugars. Potatoes, rice, legumes, nuts, black bread, etc.: these foods are digested more slowly, thanks to which the brain receives a much greater boost of energy. Drink at least 2 liters of water per day, dehydration also often causes loss of efficiency and overwork of the brain. In many ways, the activity of the brain depends on the amount of food consumed. According to scientists, satiety has a negative effect on mental activity. Make it a habit to get up from the table with a slight feeling of hunger.
Working without proper rest also always leads to a decrease in performance. Give yourself occasional breaks, and during your lunch break, try to completely distract yourself from work and chat with colleagues. Communicative communication helps to sharpen memory and activate brain functions.
Don't forget weekends. Moreover, the best rest is the time spent in nature - go to the forest for berries, mushrooms, fish, make barbecue, go hiking or work in the country. All this will give your brain a chance to take a break from hard, stressful everyday life, give you a boost of energy and increase your efficiency.
Equally important is a healthy sleep. Lack of sleep leads to premature fatigue and reduced concentration. Try to follow the regimen: go to bed every day and wake up at the same time. It is advisable to stick to the routine even on weekends.
Bad habits do not allow you to concentrate on work and study, reduce efficiency, reduce the amount of work performed and worsen its quality.
Regular physical exercise increase the elasticity of blood vessels and improve blood circulation, restore neural connections, which ultimately improves the performance of the brain. Head and neck massage, which improves blood flow in the cerebral cortex, is very beneficial for cellular cerebral circulation. If you give massage for 10 minutes a day for several weeks for several weeks, then by the evening the ability to think clearly and clearly will not disappear, and fatigue will not be so strong.
Experts have proven that some colors and smells have a calming effect on the brain, while others, on the contrary, irritate. Yes, it stimulates the brain yellow. It tones, invigorates, uplifts the mood and increases mental performance. As for smells, citrus and woody aromas are great for brain activity.
