It's amazing how little we know about the brain and how it works. It is reliably known that the brain is capable of generating electrical impulses and can power a 25-watt light bulb! Now imagine how much effort and energy is expended to maintain all vital processes normal, how many resources are needed to control life activity at the highest levels. How does this happen and why? And where does the brain get the energy for such powerful organizational work? Is it possible to prolong the tone and youth of the brain
and how to charge your brain, we tell you in the article.
Lecithin
The main organ of the nervous system, the brain, consists of one third of the phospholipid lecithin. Yes, the same one that we have strongly associated with the yolks of chicken eggs since childhood. The peripheral nervous system, by the way, also consists of 17% lecithin. The components of this substance are present in varying quantities in the cells and tissues of the entire human body and are involved in the synthesis of hormones, enzymes and mediators. This is why a lack of lecithin has fatal consequences: the functioning of all organs and systems is disrupted.
In the presence of pantothenic acid (vitamin B5), lecithin is transformed into acetylcholine, the most important neurotransmitter on which the speed of nervous reactions, the ability to concentrate, remember and analyze information depend. In addition, lecithin ensures more complete absorption of all fat-soluble vitamins (A, E, , K). It is the achievement of a healthy vitamin status that underlies neurodietology - the science of proper nutrition for the brain and nervous system as a whole. A person’s intellectual abilities, which are formed in infancy, directly depend on how well the body is supplied with vitamins.
During the first year of life, the baby receives huge doses of lecithin from breast milk. It is noteworthy that milk contains 100 times more lecithin than in the entire circulatory system of a nursing mother. If breastfeeding is not possible, you need to select a milk formula for the baby with the most optimal content of phospholipids. The speed of speech and motor development, resistance to stress, ability to socially adapt, and academic performance in preschool and school will depend on whether a child’s body receives a sufficient amount of lecithin in the first years of life.
An adult who is not only engaged in mental work or high-precision production, but also regularly exposed to stress and forced to concentrate for a long time (drivers, salespeople) really needs lecithin. By enriching your diet with this phospholipid, you will feel tired less often and will be able to prolong your youth and ability to work. Lecithin is found in large quantities in eggs, chicken and beef liver, fatty fish, seeds and nuts, as well as in all legumes, especially soybeans. It is from soy that most dietary supplements with lecithin are produced.
It is recommended that a child receive 1-4 grams of lecithin per day, and an adult – 5-6 grams. To achieve a pronounced effect, preparations with lecithin are taken for at least three months; only during this period can memory be significantly improved and mental performance increased. Lecithin has no contraindications; moreover, this valuable phospholipid will help you not only stimulate the brain, but also support the body as a whole.
Find out more:
Lecithin is another unique product
Caffeine + L-theanine
A cup of strong coffee is what first comes to mind when you need to concentrate, drive away drowsiness and force yourself to learn a lesson, solve a problem, perform complex mental work. But scientists have long proven that caffeine itself has no effect on academic performance and productivity. He won't tell you the right solution or give you a good idea. All that coffee can do is cause short-term stimulation of the nervous system, thanks to which your brain will stay afloat for a little longer. But the energy surge will very soon turn into a decline, and fatigue and drowsiness will appear much stronger than before taking caffeine.
Another thing is the combination of caffeine with the amino acid L-theanine contained in green tea. This substance is able to bypass the blood-brain barrier and protect the brain from the aggressive stimulating effects of caffeine, while maintaining and prolonging the positive stimulating effect of the latter. L-theanine prevents caffeine from increasing blood pressure and triggering a hypercompensation reaction, when a rise in brain activity is followed by a sharp decline.
Tests have shown that the best results can be achieved by taking 50 mg of caffeine and 100 mg of L-theanine over several hours. This dosage is equivalent to two cups of green tea and one cup of coffee, and it will significantly increase your concentration, improve the speed of logical thinking and visual information processing. There are complex dietary supplements based on caffeine and L-theanine, but only relatively healthy people who do not have diseases of the cardiovascular system can take them, as well as regularly indulge in caffeine-containing drinks.
MODAFINIL (PROVIGIL)
Modafinil, most commonly sold under the brand name Provigil, is a prescription drug that helps treat narcolepsy, a condition that causes difficulty falling asleep.
Its stimulant effect is similar to that of amphetamines and cocaine. But at the same time, animal studies have found that the drug has a lower risk of addiction.
Studies have shown that modafinil significantly reduces the feeling of fatigue in sleep-deprived adults and also improves memory.
It also improves the ability to complete tasks and plan your activities to achieve your goal as quickly as possible.
But despite the fact that modafinil has powerful nootropic effects, it is only available by prescription in most countries.
But even when prescribing a drug, you should take a responsible approach to its use in order to avoid negative effects.
Although modafinil is generally considered non-addictive, episodes of dependence and withdrawal have been reported at high dosages.
Modafinil is a prescription drug that can reduce sleepiness and improve brain function in healthy adults, and especially in those who suffer from lack of sleep. But still, it should be taken as prescribed by the doctor.
Dark chocolate (flavonols)
Well, when it comes to lifting your mood, chocolate immediately comes to mind. It not only has a pleasant taste, but also contains flavonols - substances that stimulate the production of the hormone of joy, endorphin. In addition, flavonols increase brain perfusion and accelerate the transmission of nerve impulses, and this allows us to stay focused and alert longer. The most flavonols are in the type of chocolate that has more cocoa, that is, black, or bitter, as it is also called.
Milk and white bars with many fillers and aromatic additives negate all the benefits of chocolate. If you want to achieve a medicinal effect from your favorite delicacy, make it a rule to eat 35-200 g of good dark chocolate with a cocoa content of more than 80% every day. Stretch out the pleasure by breaking off several pieces, then you will always be in a good mood and energetic state.
Online trainers
Vikium is a useful resource that allows you to stretch your brain. The work is built in a playful way, and this makes the process much more interesting. You practice remembering faces, things and numbers. Not only memory improves, but also concentration and logic. Constant brain training on this resource relieves people from forgetfulness.
The site was created by specialists from Moscow State University. And it is gaining popularity every day.
Want to increase your alertness and productivity, and recharge your brain in the morning before work? Register on the site and start training your memory completely free of charge right now. I'm already doing it there, like thousands of other people! Thanks to such training, I was able to get rid of the constant forgetting of people’s names the first time I met them. Spend literally 10-15 minutes in the morning to warm up your brain and go to work or study more concentrated.
- Brain simulators and courses Vikium - the most detailed and honest review of the online learning platform + reviews
BrainApps is a unique project that selects an individual fitness program for the brain. It has a nice design and a large number of exercise equipment. It will be useful for both adults and children.
Piracetam + choline
If you ask neurologists which substance best stimulates brain function and improves memory, they will first name Piracetam, also known as Lucetam and Nootropil. This drug is the flagship of the nootropics squadron; it is prescribed to patients with mental retardation, senile dementia, Alzheimer's disease and even schizophrenia. But for absolutely healthy people who simply want to improve memory and increase intellectual tone, Piracetam can be safely recommended.
The principle of action of this medicine on the body is to stimulate the synthesis of acetylcholine and expand its functions. Piracetam allows a person to use the resources of his main neurotransmitter in full. To enhance this effect, it is recommended to combine Piracetam with choline. This will also allow you to protect yourself from headaches that sometimes occur during long-term treatment with Piracetam. Usually 300 mg of both substances are prescribed three times a day, but we emphasize once again that uncontrolled use of nootropics without the knowledge of a doctor is not a good idea.
Omega-3 fatty acids
The most fashionable trend in modern neurodietology is taking omega-3 fatty acids, or simply enriching the diet with fatty varieties of ocean fish, legumes, nuts and seeds. Omega-3s are, literally, food for the brain: eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids ensure cell renewal and the necessary speed of reactions between organelles. In practice, this means that with the help of regular fish oil, a person can improve memory, protect against daily stress and ensure mental clarity into old age.
Omega-3 fatty acids have a positive effect on the state of the brain and nervous system not only in sick people, for example, with Alzheimer's disease, but also in completely healthy people. Studies have been repeatedly conducted with the participation of control groups consisting of people of different genders and ages, and the results confirmed the effectiveness of omega-3 in all areas: memory, stress resistance, concentration, speed of nervous reactions. An adult needs 1-2 capsules of fish oil (1200-2400 mg omega-3) per day to significantly improve brain function within a few months.
Find out more:
Interesting Experiments and Research on the Amazing Benefits of Omega 3
Color that improves performance
Psychologists have found that the color scheme of rooms and surrounding objects also tends to affect labor productivity.
Cool colors - blue, violet, light blue are good in meeting rooms. Red is able to mobilize a person to complete a task, but after a while it begins to have a suppressive effect. Green – calms.
The optimal color is yellow - the spectrum of sun and joy. If you place a yellow object or a picture in the same colors on the wall behind your laptop monitor and periodically look at it, a person will feel a surge of vigor and strength.
Creatine
Creatine belongs to the group of nitrogen-containing organic acids and is synthesized in the body of all mammals, including humans. If you artificially increase the concentration of this beneficial substance, you can accelerate cellular reactions, enhance muscle growth and increase the threshold of fatigue. A great combination of effects for athletes and bodybuilders, isn't it? This is why creatine, as a dietary supplement, is very popular in the sports community.
But today we are interested in the nootropic status of creatine. Those who want to “pump up” their brain will also find this nutrient useful, since it has an energy-saving effect on the brain. Creatine participates in reactions taking place in mitochondria and cytosol, and promotes the accumulation and conservation of energy in cells. The result is good memory and high speed of analytical thinking. It is recommended to take 5 g of creatine daily unless otherwise prescribed by your doctor.
FENOTROPIL
Phenotropil, which is also known as phenylpiracetam, is a smart drug produced synthetically. It is publicly available and available without a prescription.
Phenotropil is similar in structure to piracetam and noopept and promotes brain recovery after stroke, epilepsy and traumatic brain injury.
A laboratory study in rats found that phenotropil slightly improved memory performance, but there is no research into its use as a smart drug in adults.
Phenotropil is touted as a smart drug, but there is no evidence of its positive effect on improving memory when taken by healthy adults.
L-tyrosine
Another useful amino acid - L-tyrosine - is included in the protein composition of all tissues and organs and is produced from phenylalanine. Without a sufficient amount of this amino acid, adequate synthesis of the hormones adrenaline and norepinephrine, as well as the main neurotransmitter, dopamine, is impossible. To provide yourself with L-tyrosine, you can either significantly increase your consumption of seafood, fish, meat, legumes and grains, or purchase a ready-made dietary supplement.
L-tyrosine is very useful not only for those people whose professional activities are associated with strong mental stress and prolonged concentration. This amino acid significantly increases the threshold for fatigue, so it is also extremely useful for those who are engaged in physical labor. L-tyrosine prevents the development of endocrine diseases, maintains the health of the thyroid gland, adrenal glands and pituitary gland. However, if you already suffer from a similar disease and are taking hormonal medications, be sure to consult with your doctor about L-tyrosine to avoid unwanted drug interactions.
Brain nutrition
The brain spends the lion's share of the resources received in one day. So, for daily self-care at rest (let’s assume that this is a normal day in “light” mode, without physical activity and costly intellectual activity), the brain will spend 250 kcal. If a person turns on the increased difficulty mode, the brain will take the required 750-1000 calories from the daily calorie intake. Now imagine that a person on a diet with a caloric intake of 1300-1500 will simply collapse at the end of the day, even in “light” mode. After all, in order to go to work every day, manage the baby at home, engage in physical labor, pump up the abs, prepare food, consume and digest, the body requires a minimum of 2000 kcal, not counting the cost of maintaining the brain +500 kcal on average. You will definitely be able to lose weight quickly. But there is no need to say that a person with a limited diet will successfully overcome everyday stressful situations and loads and achieve good results in the professional field or in sports.
Acetyl-L-carnitine
Acetyl-L-carnitine is an amino acid better known to those who want to lose weight and look younger than to those who want to improve memory and stimulate brain activity. But its nootropic functions deserve attention, since acetyl-L-carnitine has the same effect on the brain as creatine - it regulates energy balance. By regularly taking this amino acid, you can achieve three positive effects at once: activate the brain, get rid of chronic fatigue syndrome and put carbohydrate metabolism in order.
A study conducted at an American university showed that students who took acetyl-L-carnitine for two months were able to improve their science grades much better than their peers who did not take this amino acid. Men will probably be interested to know that acetyl-L-carnitine stimulates the natural synthesis of testosterone, and therefore improves sexual function.
AMPHETAMINES (ADDERALL)
Adderall is a prescription drug containing powerful amphetamines.
It is often used to treat attention deficit hyperactivity disorder (ADHD), as well as narcolepsy. But today, Adderall is often taken by healthy adults to improve attention and concentration.
It works by increasing the availability of chemicals such as dopamine and norepinephrine within the prefrontal cortex of the brain, which is responsible for memory, behavior and perception.
The amphetamines found in Adderall make people feel more alert, alert, and optimistic. They also reduce appetite.
A review of 48 studies found that Adderall significantly increases the ability to control one's behavior and improves short-term memory.
And depending on the dose and type of tablets prescribed, the effect can last up to 12 hours.
It is important to note that Adderall is not a drug without side effects.
Students love to abuse Adderall, and surveys have shown that up to 43% of them use stimulants without prescription.
Symptoms of Adderall abuse include anxiety, low sex drive, and excessive sweating.
And constant abuse, especially in combination with alcohol, can lead to more serious consequences, such as a heart attack.
Adderall has been proven to enhance performance, but it should still only be taken with a prescription.
Adderall is not available over the counter, but it has been shown to improve brain function in adults and people with ADHD.
B vitamins
There are no more important vitamins for the nervous system than these: B1, B2, B3, B5, B6, B9, B12. It is the B vitamins that take the most active part in the functioning of the nerves and brain, so everyone who wants to maintain clarity of mind and good memory for a long time should provide themselves with them. Every third resident of Russia experiences a deficiency of B vitamins; it is especially alarming that children do not receive enough of the necessary substances, and it is during the period of growth and development of the nervous system that a person’s intellectual potential is determined. Simply by reviewing your family's daily diet and taking seasonal multivitamins, you can solve this problem.
Thiamine - vitamin B1
The first vitamin on our list is perhaps the most important, since thiamine is not without reason called the “vitamin of the mind.” It promotes complete and rapid absorption of glucose by the brain, which is why thiamine deficiency immediately negatively affects memory and concentration. To prevent your brain from starving, you need to regularly consume cereals (buckwheat, oatmeal), legumes (peas, lentils, beans), and vegetables (radish, spinach, potatoes). Thiamine is perfectly absorbed, but is very quickly destroyed under the influence of sugar, alcohol, nicotine and tea tannins.
Read more: Vitamin B1 - what is it for, what foods does it contain, what does deficiency lead to?
Riboflavin - vitamin B2
We will call this substance “energy vitamin”, since it is riboflavin that accelerates metabolic processes and the transmission of impulses between neurons. In other words, vitamin B2 allows the body to make full use of the energy received from food. Then both mental activities and sports will bring more joy and less fatigue. You can replenish riboflavin reserves by eating eggs, offal (liver, kidneys), milk, yeast, rose hips, tomatoes and white cabbage. This vitamin is preserved during heat treatment, but does not like direct sunlight.
Read more: Vitamin B2: impact on health, + TOP record-breaking products
Nicotinic acid - vitamin B3
We will give nicotinamide (niacin) the name “calm vitamin” because it is involved in the synthesis of important digestive enzymes and hormones (insulin, testosterone, progesterone, cortisol). Niacin deficiency results in chronic fatigue, depression, irritability, insomnia and apathy for a person. You can get this important vitamin from organic foods (eggs, liver, meat), as well as from some vegetables (asparagus, garlic, parsley, carrots, peppers).
Read more: Vitamin B3 - health benefits, record-breaking products
Pantothenic acid - vitamin B5
Pantothenic acid deserves the title of “beauty vitamin” because it is directly involved in fat metabolism and skin regeneration. This vitamin is also needed for the rapid transmission of nerve impulses, so those who want to improve memory and increase brain activity can be advised to regularly eat nuts, sprouted grains, yeast, mushrooms, legumes, meat and offal, as well as drink green tea.
Read more: Pantothenic acid: why do we need vitamin B5, where is it found?
Pyridoxine - vitamin B6
We will give this vitamin the title “antidepressant”, since it is necessary for the normal synthesis of the neurotransmitters acetylcholine and serotonin. Pyridoxine is also involved in the functioning of the endocrine, cardiovascular, immune and digestive systems - it is involved in the production of gastric juice. Proper absorption of another important vitamin, B12, only occurs in the presence of sufficient vitamin B6, so it is recommended to include legumes, grains, yeast, vegetables, fish and fruits, especially bananas, strawberries and cherries, in your diet.
Read more: Vitamin B6 - what is good for health, record-breaking products, symptoms of deficiency
Folic acid - vitamin B9
This acid rightfully gets the title of “vitamin of the future”, because without a sufficient amount of folic acid, the expectant mother will not be able to bear a baby with a healthy nervous and circulatory system. Adults also really need vitamin B9, because it regulates blood composition, is involved in protein metabolism, prevents early aging and graying of hair, increases the threshold for nervous fatigue and promotes active brain function. Most folic acid is found in dark green vegetables: asparagus, spinach. There is quite a lot of it in beans, eggs, liver, wheat and avocados.
Read more: Folic acid: why do we need vitamin B9, where is it found?
Cyanocobalamin - vitamin B12
And this is a “mystery vitamin”, because both humans and animals urgently need it, but do not produce it themselves! Where does cyanocobalamin come from? It is synthesized by some bacteria, microorganisms and green algae, and from there vitamin B12 enters our body when we eat meat, fish, seafood and seaweed. Cyanocobalamin acts as a regulator of the nervous system; it ensures an adequate transition from sleep to wakefulness and back. In addition, this vitamin is involved in the distribution of information between short-term and long-term memory.
Read more: What is vitamin B12 for? Deficiency symptoms, record-breaking products
General conclusion and recommendations
To stay productive, follow these guidelines:
- Set up your workspace correctly. Make sure the table, chair, monitor are conveniently located, and have the correct lighting.
- Maintain a sleep-wake schedule.
- Don't take on tasks you can't complete.
- Plan your work day and work week.
- Eat right.
- Relax actively and with pleasure, paying attention to family and friends.
Rhodiola rosea
Rhodiola grows in the north-west of the Eurasian continent, and has been used by Scandinavian peoples for medicinal purposes since ancient times. This plant contains substances that reduce the concentration of the enzyme monoamine oxidase. Thus, Rhodiola rosea regulates the balance of the neurotransmitters serotonin and dopamine in the human body. Regular intake of Rhodiola extract improves performance, promotes high concentration and speed of processing visual and auditory information.
The Rhodiola plant is actively used in cosmetology - its extract is added to anti-aging creams to stimulate cellular renewal and reduce the number of wrinkles. And taking Rhodiola in the form of a dietary supplement to food in a dosage of 100-1000 mg per day is recommended for all mature and elderly people who complain of fatigue, memory impairment and inability to concentrate for a long time.
Do mental aerobics
Brain aerobic exercise (such as playing Sudoku) slows down the onset of symptoms of the aging mind and also helps keep it functioning at peak capacity.
For an exercise to be good it must meet 3 criteria: novelty, variety and challenge. For example, playing the same difficult computer game ends up not providing a challenge. But playing tennis, golf or other sports that force you to think ahead and solve problems almost instantly is very useful.
Asian ginseng
A legend of traditional Chinese medicine, ginseng root is recommended for almost any health problem. The pectins, tannins, glycosides, polysaccharides, resins, essential oils, alkaloids, vitamins and microelements contained in it are in amazing harmony, and together have a stimulating, rejuvenating and tonic effect on the body.
Preventive use of ginseng is relevant for reduced immunity, loss of strength after a serious illness, chronic fatigue syndrome, depression, endocrine and digestive disorders, and sexual weakness in men. Ginseng is known to stabilize heart rate and normalize blood pressure. This natural medicine has no contraindications or side effects, however, it is a very powerful stimulant and tonic, so it is recommended to take ginseng in a dosage of no more than 200-500 mg twice a day.
Ginkgo biloba
Another Chinese healer, the ginkgo tree, is a truly amazing creation of nature. The ginkgo species is currently considered a fossil because it has no direct relatives left in the plant world. The ancestor of ginkgo is a giant fern that grew on the planet in the distant era of dinosaurs.
In the composition of ginkgo leaves, scientists discovered glycosides, flavonoids and terpenes, hitherto unknown to science, so they had to give them the same names: bilobalides and ginkgolides. These terpenes have a pronounced stimulating effect on the brain and nervous system, improve memory, increase endurance and emotional stability, and even slow down the regression of nerve fibers and brain cells in senile dementia and Alzheimer's disease.
According to the latest scientific data, a pronounced therapeutic effect is observed when taking 240-360 mg of ginkgo biloba extract per day. This herbal nootropic is unanimously recognized as the most powerful one known today, so if you want to maximize brain function, or have serious difficulties with memory and concentration, your choice is ginkgo biloba.
Features of the diet for a child
For the normal development of a child’s body, products from the list are required, which are necessary for the development and stimulation of full-fledged brain function. Except for some nuances.
- The diet of a child or teenager should contain more protein foods: white lean meat. fish, seafood.
- To compile a children's menu, spicy and hot seasonings are used somewhat less, focusing on the age and taste preferences of the child.
- Red wine is excluded, since ethanol in its composition is contraindicated for children.
Gotu kola
Asian centella, which is called “gotu kola” in its homeland, India, is literally the twin sister of the famous Chinese giant ginkgo. The juice of its leaves has a similar stimulating effect on the brain, thanks to its unique terpene-glycoside composition. Local residents discovered the unique properties of gotu kola by observing the behavior of Indian elephants: the animals always willingly grazed in the thickets of centella, and elephants are distinguished by a high level of intelligence and long life expectancy.
Gotu kola is also an excellent blood circulation stimulant, so it is recommended for thrombophlebitis, varicose veins and cellulite. Taking centella extract helps to activate the production of choline and acetylcholine, the important function of which we have already talked about a lot above. In Thailand, a large study of gotu kola was conducted in 2008 with a group of elderly patients. The results showed significant improvements in overall well-being, mood, concentration and memory.
More details:
10 beneficial properties of gotu kola, instructions
Ashwagandha
Another healing plant that we became familiar with thanks to the Indian health science of Ayurveda is called ashwagandha. Translated from Sanskrit, this word means “horse smell,” and this name is explained by the fact that cattle like to graze in the thickets of ashwagandha, and the medicinal herb is strongly associated among local residents with horse health and endurance. Ashwagandha is sometimes called the Indian version of ginseng, however, the herb is much more accessible and therefore cheaper.
Local healers recommend ashwagandha to people engaged in hard work (and these are the majority in rural India), as this medicinal plant helps restore strength and save oneself from raging epidemics. Ashwagandha contains essential oils, glycosides, polysaccharides, terpenes and phytoncides, natural antibiotics that help the immune system cope with diseases.
After ashwagandha entered the European pharmaceutical market, it began to be positioned as a natural tonic and brain stimulant, as well as a means to improve male sexual function. There are plenty of antibiotics and immunomodulators in Europe, but there are very few plants that have such a pronounced positive effect on the brain and nervous system. Taking ashwagandha extract is recommended for students and mental workers, athletes and elderly people who complain of memory impairment.
What should you avoid?
If a diet is being prepared for the full functioning of the brain, then foods harmful to mental activity must be excluded or their consumption reduced to a safe minimum.
- Alcohol. To dilate the blood vessels of the brain, it is permissible, but only periodically. Only red wine can be called uniquely healthy, and then in very limited quantities. Regular consumption of other drinks leads to the destruction of brain cells. For more information about the effects of alcohol on the brain, see a separate article, specifically about beer here.
- Fatty food. Fatty meats, smoked meats, fried foods, and fatty dairy products contribute to the development of vascular atherosclerosis, as they cause an excess of “bad” cholesterol, which is deposited on the walls of blood vessels and interferes with the blood supply to brain tissue.
- Refined sugar. Energy is needed for mental activity. But it is better to use fructose for this purpose, which is found in honey and fruits. In turn, regular sugar has a destructive effect on brain cells.
- Energy drinks and artificial stimulants. Unlike natural energy products, artificial ones provide only a visible effect of vigor. In fact, they deplete the nervous system, as they use the body’s internal reserves, artificially stimulating them. After drinking energy drinks, loss of strength and depression occur.
Bacopa
We would like to finish the story about amazing plants that stimulate brain activity with bacopa, another Ayurvedic medicinal herb. Bacopa not only improves memory, accelerates the transmission of nerve impulses and the analysis of information coming from the outside world, but also brings thoughts into harmony. The mild sedative effect of bacopa ensures calm and long-term concentration. This plant can even be used as a muscle relaxant - it reduces the frequency of epileptic seizures and neutralizes seizures in nervous diseases.
Recent research into the medicinal properties of bacopa has shown that it is also an effective antioxidant: it fights free radicals and protects cell integrity. When applied topically, bacopa juice has an anti-inflammatory and wound-healing effect, and when taken orally, it has an antipyretic and analgesic effect. As for the use of bacopa extract as a nootropic substance, scientists recommend combining it with ginkgo biloba extract to obtain the best results.
There is already scientific evidence that taking dietary supplements based on these two plants for three months caused an average increase of 25% in test scores on memory and attention tests in control group subjects.
Author of the article:
Sokov Andrey Vladimirovich |
Neurologist Education: In 2005, she completed an internship at the First Moscow State Medical University named after I.M. Sechenov and received a diploma in the specialty “Neurology”. In 2009, she completed her postgraduate studies in the specialty “Nervous Diseases”. Our authors
Methods and working methods
Now that we have examined the reasons for the decline, it’s time to decide on ways to increase it.
Help from outside
To solve personal problems, do not hesitate to turn to specialists. This is much more effective than pushing your nerves to the limit.
If you are interested in career advancement, it is better to discuss this directly with the company management, and not with colleagues or Uncle Vasya from the entrance. Uncle Vasya still won’t give any sensible advice, and colleagues may give incorrect information due to ignorance of the true state of affairs or elementary envy. It is better to talk about difficulties in relationships with loved ones with a psychologist, and care for elderly parents or a sick child can be shared with relatives, entrusting medical care to a caregiver or visiting nurse.
Taking care of your health
No one except the individual can improve the state of physical health. If you need to undergo an examination or receive additional treatment to change your state of health, then you need to do this, and not put it off “until better times.”
The simplest and most reliable way to increase working capacity is to properly organize your daily routine, especially sleep and rest. No amount of emergency work can serve as an excuse for chronic lack of sleep.
It is important for both men and women to train themselves to go to bed and get up at the same hours every day. Experts note that it is not necessary to sleep 8 or 9 hours. Everyone has their own rhythm. It is necessary to sleep precisely when the brain produces serotonin. This happens from three o'clock in the morning until seven o'clock in the morning. The best time to sleep is from 23.30 to 7.30.
People who consider themselves night owls should know that there are very few true night owls. This is due to the fact that since ancient times, humanity has lived in accordance with daily biorhythms - that is, people were awake during the day and slept at night. Even those who believe that they work better at night than during the day should still sleep at least 4 hours at night.
Time management
It will also serve as a good method to improve work efficiency.
You should definitely make a to-do list, first for one working week, and then accustom yourself to structuring each day. Fortunately, there are now many free applications for this in any browser, on your home or work computer, or phone.
Experts recommend breaking a large task into small components, since their completion will inspire subsequent achievements. You should start your working day by setting three tasks. If they are completed in a short time, then there will be satisfaction from one’s abilities and a desire to do something else useful for the enterprise.
You should observe at what time maximum performance occurs, because it is individual for everyone. It is during this period that you need to plan the most important things of the day. Less significant items can be left for another time.
To achieve success in any field, it is better to use Vilfredo Pareto’s law, which states: 20 percent of the efforts give 80 percent of the results. Therefore, 80% of your efforts will pay off only 20%. This will help you properly distribute your strength and stop scolding yourself for low dedication.
The Pomodoro technique, proposed thirty years ago by Francesco Cirillo, who now heads the largest company consulting specialists in the field of time management, also produces good results. It consists of the following:
- Decide on a task that is necessary but difficult to complete.
- Set a timer for 25 minutes, and during this time, go only towards your goal.
- After the call, take a 5-minute break. During this pause, you need to be as distracted as possible and give your brain a rest.
- Next, you need to set the timer again for 25 minutes. If during this time the goal is not achieved, then after the fourth break, the rest time between the 25-minute period is increased to 15-20 minutes.
The author applied this technique to himself during his studies at the university, and from the ranks of lagging students he became successful. He used a tomato-shaped kitchen timer as a timer, hence the name “Pomodoro.”
Another way to increase efficiency is to strictly adhere to the boundaries between periods of working time and rest. You can't think about business all the time. You should rest at home, otherwise you may simply burn out. Instead of a great specialist, colleagues will see an exhausted, tired and irritated employee.
