How to increase the speed of your brain. Pills to improve brain activity and memory How to improve brain function

Modern world places high demands on the person living in it related to mental activity, and sometimes it is necessary to perform several tasks simultaneously in different areas of knowledge. Without additional “feeding” of brain cells, a proper lifestyle, maintaining the body in normal physical shape and good nutrition, this is impossible. Therefore, recommendations on how to improve brain function and memory different ways, will interest all readers.

Brain cells and memory

Over the years, as age increases, not only the human body ages, but also his brain, mental abilities, neural connections in cells, and Gray matter gradually decreases in volume, there is a decrease in his cognitive abilities (thinking, understanding, receptivity to learning, reasoning and logical conclusions). Impaired attention and memory deterioration are the first signs of a decline in a person’s thinking abilities, which often appear with age.

Causes of memory and brain function deterioration:

injuries and lesions after operations, past illnesses(stroke, concussions, etc.);
some internal diseases: infectious, kidney diseases, etc.;
age-related changes in organism;
consumption of alcohol, drugs, antidepressants, smoking;
incorrect lifestyle: stress, lack of sleep, overload at work.

Methods for improving intellectual abilities and memory

To slow down these negative processes, scientists recommend trying to maintain a healthy body and brain using the following rules:

maintaining good physical activity, regular exercise;
maintaining a diet and normal weight, eating foods that improve brain function;
control cholesterol and blood glucose levels;
quitting smoking and other bad habits;
maintaining normal blood pressure levels;
If necessary, you can find out how to improve brain function in consultation with a specialist who will prescribe the necessary drug.

Nootropic substances

Nootropics are substances and agents that stimulate a positive effect on human brain tissue, increase its performance, improve memory, help and facilitate the process of memorization and learning, and stimulate cognitive functions. They also increase the “clarity” of the mind in any, even extreme conditions. They are based on organic components. The modern pharmaceutical industry uses them to produce drugs and tablets that improve brain function.

10 substances that improve memory and intellectual performance:

Flavonols - activate the production of the hormone endorphin in the body, adding a feeling of joy and happiness. They stimulate the transmission of nerve impulses in brain cells, adding vigor and activity. Dark chocolate contains such substances.
Lecithin is one of the components of body cells, a phospholipid involved in the production of enzymes and hormones; together with vitamin B5, it is converted into acetylcholine, which accelerates the course of nervous processes and reactions (neurotransmitter); found in eggs, beef and chicken liver, fatty varieties fish, legumes, nuts and seeds.
Caffeine - found in coffee and green tea, its intake helps to concentrate, increase productivity and stimulate brain function, but after a while there is a decline in brain activity.
L-theanine is an amino acid (found in green tea) that helps prolong brain activity and increase productivity without subsequent decline.
Creatine is an organic nitrogen-containing acid, produced naturally during active physical activity, helps increase muscle growth and cellular reactions, conserve brain energy reserves, and improves analytical thinking.
Omega-3 fatty acids (found in ocean fish, nuts, seeds) improve memory, relieve depression and stress, and protect against aging.
L-tyrosine is an amino acid that helps produce adrenaline and the neurotransmitter dopamine, increases the threshold of fatigue, concentration, and has a positive effect on endocrine system.
B vitamins help restore nerve cells and improve brain function.
Acetyl-L-carnitine is an amino acid that relieves chronic fatigue, which improves memory and brain cell processes, maintains balance and carbohydrate metabolism, affects sexual abilities.
"Ginkgo Biloba" is the most powerful nootropic drug, named after the tree of the same name; its leaves contain glycosides, flavonoids and terpenes, which together stimulate brain activity, improve memory and emotional stability.

Products that regulate the activity of brain cells

Lifestyle and nutrition are the main factors influencing human mental activity. Scientific research have shown that there are a number of products that improve memory and brain function.

These include:

Fatty fish (sardines, salmon, trout, etc.) have a positive effect on mental abilities due to the presence of Omega-3 fatty acids; By consuming fatty acids, a person supplies them for the reproduction of nerve cells in the brain (which itself consists of 60% fat), and also slows down the aging process and even prevents the occurrence of Alzheimer's disease.

Black coffee adds to the human body necessary substances: Caffeine and antioxidants block adenosine (which prevents sleepiness and improves positive outlook), stimulates serotonin production to improve mood and helps increase focus for performance mental work.
Dark chocolate (containing at least 80% cocoa) includes beneficial substances for improving brain function: flavonoids, caffeine and antioxidants, which improve memory and help slow down age-related changes in brain cells, improve mood.
Nuts (walnuts, hazelnuts and almonds) - contain healthy vitamins B and E, trace elements (magnesium) and antioxidants, daily norm consumption is up to 100 g.
Blueberries are berries that not only have a positive effect on visual acuity, but also on brain function, and also relieve depression, thanks to the content of anthocyanins - antioxidant substances that strengthen blood vessels and reduce their fragility, improve communication between brain cells and memory.
Oranges and lemons are a source of vitamin C, which is a powerful antioxidant that protects the brain from free radicals.
Broccoli - contains fat-soluble vitamin K (necessary for the formation of fats in brain cells and improves memory) and antioxidants that help overcome diseases associated with brain damage.
Pumpkin seeds as a source of magnesium, zinc, iron and copper, which affect the nervous system, learning and memory of a person.
Chicken eggs are the source of many useful substances(folic acid, choline, vitamins B6 and B12).

The effect of physical activity on the brain

Even a regular evening walk in the fresh air has a beneficial effect on brain health. Maintaining high physical activity, performing exercises with a certain load, playing sports is one of the ways to improve brain function. This helps to improve intellectual abilities at any age, and in older people to cope with minor cognitive impairment.

Mediterranean diet

According to many scientists, it is the Mediterranean diet that contains the optimal diet, rich healthy vegetables and fruits, legumes and whole grains, as well as nuts and vegetable oil olives, which has a positive effect and provides long-term protection for the brain.

The diet also includes a large number of dairy products, sea fish and various wines. Restrictions are placed on the consumption of red meats, poultry and processed foods.

Mental training

One of the effective means of improving memory and brain function is daily training of thinking abilities. These methods include: solving crossword puzzles and Sudoku, learning new foreign language. The latter, according to Finnish scientists from the University of Helsinki, helps improve cognitive abilities even in older people, giving “sharpness” to the mind and promoting its elasticity.

How more people knows foreign languages, the faster the reaction occurs in the neural network of the brain to the accumulation of new information. Therefore, it is recommended for both children and adults to engage in learning new languages to prevent cognitive decline as the body ages.

Learning to play a musical instrument, regardless of the student’s age, also has a positive effect on memory and brain cells. Playing sounds has a protective effect by changing brain waves and improving hearing.

Nootropic drugs

The functioning of the human brain and memory is often affected by external environment, so many people feel that they need treatment and turn to specialists asking them to tell them which drugs improve memory and brain function. All similar medicines and tablets can only be taken as prescribed by a doctor.

However, in emergency cases (thesis defense, session, passing exams, etc.), taking such drugs on your own helps a short time concentrate attention and improve brain activity.

What drugs improve brain function and are sold without a prescription:

"Glycine" - popular inexpensive remedy, “vitamins for the head”, which regulates sleep, mental activity and improves mood, it must be taken for at least 30 days.
"Bilobil" - helps patients overcome feelings of anxiety, normalize sleep, activate mental abilities by improving microcirculation and providing brain cells with oxygen (not prescribed to children under 18 years of age).
"Vitrum Memory" - contains plant components that help saturate the brain with oxygen and improve blood circulation in cells.
"Undevit" - tablets with vitamins A, B, C, E and P, which have a synergistic effect, are recommended for elderly patients.
"Aminalon - prescribed for the treatment of head injuries, helps eliminate toxins and normalize nervous processes.
"Ginkgo Biloba" is a preparation made from leaf extract, prescribed for sleep disorders, dizziness, memory and attention impairment, normalizes metabolism in brain cells and tissues (not prescribed for people under 18 years of age).
"Intellan" - capsules containing plant extracts improve intellectual abilities, memory, and reduce depression.

Prescription drugs

Pills that improve memory and brain function, taken by prescription:

"Piracetam", "Nootropil" - drugs that help students pass exams, are prescribed for deteriorating memory and attention, and for elderly patients - for the treatment of Alzheimer's disease.
"Cavinton" - is prescribed to improve cerebral metabolism, blood circulation in the vessels of the head in the treatment of the consequences of stroke, etc.
"Encephabol" - used when reducing mental performance, helps normalize metabolic processes in nerve tissues, is used in the treatment of atherosclerosis and childhood encephalopathy.
"Cerebrolysin" - sold in ampoules and prescribed for the treatment of Alzheimer's disease, stroke, etc.
"Phesam" is a drug that helps improve metabolic processes and blood circulation in the brain, which helps to activate intellectual functions.

Rules for taking nootropic drugs

Before starting to take medications that improve memory and brain function, you must consult a medical specialist and also take into account important rules:

the dose of the drug and the duration of the course of treatment are selected according to the patient’s age, the characteristics of his health and body, and the presence of certain concomitant diseases;
herbal-based preparations or dietary supplements are not always harmless and harmless to humans; allergic reactions, the presence of contraindications and unexpected side effects;
To find out whether there is a positive or negative shift in the functioning of the brain and memory, it is necessary to regularly conduct testing, record your observations and perform a complex special exercises;
To choose the best pills that improve brain function, it is better to alternate taking them and observe the result of the effect on the body, this will help to identify the most suitable drug.

Development of thinking abilities and memory in children

Medicines and drugs are not always suitable for children; on the contrary, many of them are not recommended for use before the age of 18 due to possible negative consequences. Before deciding to prescribe medications, it is better to consult a pediatrician and neurologist.

This is due to the fact that a decrease in concentration and memory in children can be a consequence of any disease, and only a doctor after an examination can decide how to improve the functioning of the child’s brain: with medical supplies, vitamins or changes in lifestyle and hobbies, appointments dietary nutrition and eating foods that help stimulate brain cell function.

Traditional recipes for improving memory

ethnoscience Over the years, I have collected many recipes that have a positive effect on a person’s ability to remember and improve concentration:

infusion of clover flowers - prepared from 2 tbsp. l. dried plants per 2 tbsp. hot water, pour everything into a thermos for 2 hours, then strain and drink 100 g half an hour before meals, course duration - 3 months;
decoction of crushed red rowan bark: 1 tbsp. l. mass per 250 g of water, boil and leave for 6 hours, drink 1 tbsp three times a day. l, course - 30 days, then a break, per year - at least 3 cycles;
eat young pine buds 2-3 pcs. twice a day before meals.

Conclusion

If memory problems, dizziness, insomnia, depression or other symptoms appear, you must first clarify the source and cause of these negative processes by visiting a doctor and undergo comprehensive examination. After receiving the results and recommendations from a specialist, you can begin treatment and take medications that improve brain function and memory.

The human brain is the most complex mechanism of all existing natures. He is entrusted with the work of regulating and controlling all human life. If the brain stops performing necessary functions, a person loses the ability to act and feel.

Scientists still have not fully figured out how the human brain works. There is an opinion that the human brain uses only 10% of its capabilities. Let's find out if this is true and how to make the brain work at 100.

Is it true that the brain only works at 10%?

Although scientists are convinced that the brain is used at 10-15%, other experts claim that this is a myth. There are strong arguments to confirm this:

The conclusion is that the theory of using 10% of the brain is nothing more than an unfounded myth. A person uses all areas of the brain, but not 100%. To understand how to stimulate brain activity, you need to understand how the human brain works.

The theory that the brain only works at 10% capacity is nothing more than a myth!

How does the brain work?

The human brain makes up no more than 3% of body weight. This is approximately 1.5-2 kg. For its smooth functioning, the body requires 20% of total number oxygen absorbed by the lungs.

The human brain is a multi-level biological system. Its composition is a highly organized structure. The brain has several regions, each responsible for specific functions. Some areas are responsible for sensory information - touch felt by the body. Others regulate motor skills - human movements. Third areas control cognitive functions - the ability to think. The fourth are responsible for feelings and emotions.

The human brain is designed in such a way that inactive areas temporarily stop functioning. Let's say that when a person does not walk, the area of the brain responsible for this process becomes inactive as unnecessary at this moment. When a person becomes silent, the part of the brain that regulates speech production becomes inactive. When we are in silence, the brain neurons that control hearing stop working. Let's imagine what would happen if all areas of the brain worked continuously. The human body could not bear such a load.

When the brain does not work correctly, a person instantly experiences hallucinations due to the need to experience more sensations than they should. Thinking and brain activity is a complex area of knowledge. No specialist can answer in detail the question of what will happen if all the neurons of the human brain are simultaneously excited.

Simultaneous operation of all parts of the brain structure is impossible!

In the work of the brain, it is important to adhere to the “golden mean”. Excessive intellectual activity has a detrimental effect on human life. There is an undeniable advantage to the fact that it is impossible to make all areas of the brain work at the same time. After all, when a person eats, he does not need to sing, when he sits at the computer, there is no need to dance, when he writes a dissertation, thoughts about something other than it will only get in the way. Thus, not only the activity of the “necessary” neurons is necessary, but also the blocking of the “unnecessary” ones. Imbalance in brain function leads to mental illness and unnecessary problems.

An example of a disturbed balance in the functioning of the brain structure is serious disease epilepsy. A person experiences seizures when the “unnecessary” areas of the brain are not blocked. During a seizure, the brain activates neurons that should be blocked. A wave of overexcitation of neurons leads to muscle cramps. It is impossible to describe a person’s feelings during an epileptic attack, since during an attack the memory does not function.

Forcing the brain to work at 100%, activating all neurons, is dangerous. But stimulating brain activity to improve brain performance is entirely possible.

Ways to make your brain work at 100%

To use the brain's capabilities to the maximum and without harm to the body, we suggest using useful tips.

Active lifestyle. The more physical activity the body experiences, the better the brain functions. You will have a more positive outlook on life, become wittier and happier. Physical activity increases the number of cells that regulate the process of learning information and memory.
"Royal" posture. The position of the back and neck while walking or sitting affects thinking process. Try a simple experiment. Try solving the equation while sitting incorrectly, and then with your back straight. You will notice that in the second case the thought process works more efficiently.
Good blood circulation. Poor blood circulation interferes with concentration. If you are in one position for a long time, do some exercise or take a walk. This will help restore blood circulation.
Thinking training. In addition to exercise, it is important to stimulate areas of the brain that regulate other functions. You can develop your brain only by making it work. Try new things. Be curious. Ask questions. Visit new places. Read books. Take up painting. Make it a habit to ask “why?” and always find the answer to this question.

Use your brain correctly, using all its areas to improve your intelligence. Start with small habits and over time move on to global changes in lifestyle and hobbies. By stimulating your brain activity, you will become more productive and happier.

Ways to make your brain work at 100%. If you want to make the most of your brain power, follow these tips:

Play sports. It is believed that with greater physical activity, a person’s brain develops better. Scientists at the Salk Institute for Biological Studies in California found that mice running on a spinning wheel had twice as many cells in the area of the brain responsible for learning and memory.

Why are the mental abilities of more active rodents better? Voluntary physical activity is less difficult and therefore more beneficial. This means that when you exercise for fun, you become sharper and happier.

Watch your posture. Your posture affects your thought process. Check it out for yourself. Try to solve any math problem in your head while sitting incorrectly and looking at the floor. Then try to do the same only while sitting with your back straight, looking up or straight ahead. You will notice that it is easier to think in the second option.

Watch your blood circulation. Poor circulation prevents a person from fully concentrating. If you are in the same position for a long time, try to stretch your legs for at least 1-2 minutes. This will allow blood circulation to be restored.

Train your thinking. Not only are they important physical exercise. You can develop various areas your brain, making them work. Professor Katz says thinking and analyzing the world around you can improve the functioning of dormant parts of the brain. Try new tastes and smells. Try doing things with your left hand (if you're right-handed, and vice versa). Travel to new places. Make art. Read Dostoevsky's novel.

Ask “Why? Our brains are predisposed to curiosity. Allow yourself to be curious. The best way to develop curiosity is to constantly ask the question “Why?” Let this be a new habit (by at least, 10 times a day). You will be amazed at how many opportunities will open up for you in life and work.
Get rid of the negative thoughts that enter your brain. The thoughts that come to you are great importance for the functioning of your brain. A study conducted by Mark George and his colleagues at the National Institutes of Health found that happy, optimistic thoughts have a calming effect on our brains, while negative thoughts lead to depression and anxiety.

Laugh more. Scientists say that laughter is good for our health. During this process, endorphins are released and this helps us relieve stress. In this way, laughter can recharge our brain.

Develop your memory. The brain is a memory machine. Take an old photo album or school diary. Spend time with your memories. Let your mind reflect, remember. Positive emotions from memories will help you cope with problems.

Have a rest. Always take breaks while working. This will help relieve the tension that comes from sitting in one place for too long. By resting just 10-15 minutes every hour, you can improve your performance. A short rest will help your brain relax and organize your thoughts.

Talk to an imaginary friend. By talking and receiving advice from an imaginary interlocutor, you are able to open access to information located on a subconscious level. Imagine that you are talking with a person who is quite competent in the field you need.

Solve the riddle. Some of us love mosaics, some crosswords, and some of us love logic riddles. These are all very good ways to activate your brain and keep it active. Solve the riddle for fun, but by doing it, know that you are training your brain.

Mozart effect. A decade ago, psychologist Francis Roscher and his colleagues made a discovery. It turns out that listening to Mozart's music improves people's mathematical thinking. Even rats completed mazes faster and more accurately after listening to Mozart than after listening to noise or the music of minimalist composer Philip Glass. Last year, Roscher reported that in rats, a Mozart sonata stimulates the activity of three genes associated with cells that transmit signals to the brain. This is the most harmonious way to improve your mental abilities. But before you grab the CDs, be aware that not everyone who strives for the Mozart effect gets it. In addition, even its supporters are inclined to believe that music improves brain power because it makes listeners feel better. The body is simultaneously relaxed and stimulated.

Improve your skills. Routine activities such as sewing, reading, drawing and crossword puzzles are important. Challenge yourself to do these things in new ways to improve your skills. Read new books, learn new ways of drawing, solve more difficult crosswords. Achieving more high results will help your brain be healthy.

Reduce the amount of alcohol. It has been proven that alcohol not only damages mental abilities, but also interferes with their recovery.

Play. if you have free time, play. Make time for games. Play cards, video games, Board games. It doesn't matter what you play. The game will improve your mood and brain function. This will teach your brain to think strategically.

Sleep with pen and paper. Reviewing key information before bed will improve its retention by 20-30%. You can keep a book near your bed to read before bed if it does not tire you too much. And be sure to keep a pen and notepad next to your bed. If any obsessive thought appears, it will not let you fall asleep until you “redirect” it to paper.

Concentration. Concentration can improve brain function. But “thieves of concentration” are not always noticeable. Learn to notice when you are distracted.

If you were supposed to make a phone call, for example, the thought might linger all morning, disrupting your clarity of thought. You may not even realize that this thought is bothering you. Get into the habit of thinking and asking yourself: “What thoughts are running through my head right now?” In our example, you could redirect the phone call to your to-do list. This can relieve you of this thought and help you think more clearly.

Love for the brain. A series of studies by Dr. Cutler and his colleagues at the University of Pennsylvania and later at Stanford University found that regular sexual intercourse had beneficial effects on women. Sexual intercourse at least once a week resulted in regular menstrual cycles, shorter periods, delayed menopause, increased estrogen levels and slowed the aging process. Increasing estrogen levels by having more sex helps improve brain function. In Dr. Cutler's study, having an orgasm was not as important. Intimacy and emotional connection were the most influential factors.

Play with passion. When people incorporate learning and creativity into their lives, they are 127% more productive in their work. Admire yourself and admire the world. Remember what you loved to do as a child and do it as an adult. This is the key to your genius. Da Vinci, Edison, Einstein, Picasso - they all loved to play and explore.

Cycles of consciousness. Determine the time when your consciousness is most active. If you set this time, you can do your most important tasks at this time.

Learn something new. This may seem obvious. Surely you have a topic that interests you most. It doesn't matter whether it's work or leisure. If you don’t have such a topic, then try to learn the meaning of a new word every day. There is a big correlation between vocabulary and your intelligence. When we have lexicon is constantly updated with new words, then our intellect can work differently. Work while you study!

Write. Keeping a personal diary is very useful, primarily for you. This is very good brain stimulation. Keeping notes allows you to expand your brain's capabilities. Find ways to write so others can read you. These could be stories from your childhood that your friends might find interesting. Start a blog so others can read you.
Share your thoughts. By teaching another person something, you learn even better what you already knew. In addition, you should always educate yourself. Don't be afraid to take on something new. Even if you have already completed your education, you should still train your skills. Once you have learned new information, it is very important to learn how to use it.

Aromatherapy to activate the brain. Aromas can be used to uplift or relax. “Energy drinks” include mint, cypress and lemon. For relaxation you will need geranium and rose. A few drops of oils in your bath or diffuser will be sufficient. You can also use a handkerchief - a couple of drops will be enough. First make sure that you are not allergic to this oil.

Drugs to activate the brain. Coffee and other caffeinated drinks help students score higher on tests. But the coffee won't last long.

Instead of coffee breaks, try Gingko Biloba tea. It will improve blood flow to the brain and concentration.

Surround yourself with inspiration. Connect with people who inspire you. Read magazines on various topics. Open up new possibilities. Find new solutions to problems. No matter how old you are or what you do, your brain just needs exercise. This could be logic puzzles, memorizing Shakespeare, or learning a new language. Make your brain work hard if you don't want it to rust like a car in a junkyard. (During active mental activity, you should not abuse coffee. Having a diuretic effect, it dehydrates the body and leads to increased irritability. It is better to drink a cup of green tea.)

Set up your space for mental work. Cluttered rooms and offices can interfere with your thinking process. If you experience stress, fatigue, or depression too often, then perhaps the reason for this is the environment in which you find yourself. Take this as a signal to action. Create a more harmonious and comfortable workplace.

First of all, study the rules. Always start by learning the basics. In any business or undertaking there are a number of rules, violation of which or ignoring can lead to dire consequences or the occurrence of depression and disappointment. For example: master new language follows with grammar, spelling and sentence construction. People should follow this rule regardless of age or religion.

Make the boring fun. Try to develop interest: the more interested you are in something, the easier it is to pay attention to it. After all, we have a tendency to remember what was pleasant to us. So look for ways to make something boring fun by associating it with something you already know. For example, if you need to remember a list, try to make a sentence using the first letters of each word or organize the words into groups. You can also use your imagination and create a funny story about the topic to help you remember.

Limit yourself. You need to structure your life. By limiting yourself, setting a time frame for doing something, reducing the number of items you work with, you can often achieve more results in less time.

Study more rationally. When you decide to learn something, write notes first. Take short breaks while studying. Information is remembered better when you just start or finish learning.

Refresh your mind with meditation. When most people think of meditation, they think of deep relaxation. But this ancient practice can not only calm your soul, but also improve your memory. According to a study from the University of Kentucky, those who meditated for just 30 minutes after lunch performed test tasks better than those who were dozing at this time.

Deep breathing for clearer thinking. Rivne deep breathing has a lot positive effects for the body. The more oxygen in the blood, the more there is in the brain. Taking a few deep breaths can also help you relax, which in turn promotes clearer thinking.

Develop your imagination. Mentally draw figures and imagine different situations.

Monitor your sleep. Sleep plays an important role for physical condition man and his intellectual development. It has been proven that lack of sleep affects memory, and failures are possible. Scientists have found that even creativity and problem-solving ability depend on the quality of sleep.

Perhaps you're trying to give your brain an extra boost to better prepare for an upcoming exam, or you just want to do everything you can to protect your brain from aging and disease. Whatever your motivation, there are certain ways to improve brain function.

Steps

Part 1

Improve your brain function in the short term

Brainstorm. Brainstorming is a special technique for mentally searching for solutions and new ideas that can give your brain just the extra push it needs. Brainstorming is a great way to prepare your brain for an important task, whether it's writing an essay or studying for an exam. Very often, brainstorming can enhance your creativity.

If you need to write an essay or essay, use brainstorming techniques to determine what you want to write about before going into details such as introductory and argumentative sentences. You won't even need to use the ideas you come up with during brainstorming in your essay, but the process itself will help you get your brain going.

Breathe deeply. Deep breathing helps increase the amount of blood and oxygen that flows to the brain and allows it to function better. Performance deep breaths and exhaling for 10-15 minutes every day will help you in the long run, but especially deep breathing before and during any task (during an exam, for example) will not only ensure a continuous flow of oxygen and blood to your brain, but and will reduce anxiety and stress, which will also help your brain function better.
- When you breathe, make sure you breathe with full lungs. Imagine that your body is a balloon that is filled with air: first your stomach, then your chest, then your neck. When you exhale, the air should come out first from the neck, then from the chest and only then from the stomach.
Drink green tea. Scientific research has shown that drinking five or more cups of green tea every day may reduce the risk of psychological stress by 20%. Green tea can also improve your short-term brain function because it contains caffeine, which will help your brain function smoothly throughout the day.
Rest. Rest is a great way to recharge your brain. This could mean as little as 15 minutes per in social networks, as well as completely switching to another activity for a while to change the rhythm of your brain.
- It's also helpful to spend no more than one hour on a particular task before turning your attention to something else. If you haven't yet completed the task you've been working on, set aside extra time to complete it at a later date.
Laugh. Everyone knows that laughter is the best medicine, but laughter also stimulates different areas of the brain, allowing us to think in a broader and more open manner. Laughter is also natural remedy to relieve stress, and stress can limit and inhibit effective brain function.
- Remind yourself of the benefits of laughter, especially before an important exam or final test. Change the picture on your computer desktop to something funny, or read something funny regularly while you study for an exam. Give yourself reasons to laugh regularly to keep your brain functioning.
Part 2
Improve your brain function in the long term
1. Eat brain-healthy foods. There are a large number of foods that can improve your brain function. On the other hand, there are foods that have the exact opposite effect on brain function, including foods with high content sugars and refined carbohydrates, carbonated drinks and fast food products. All these products dull normal work brain and make it cloudy and lethargic.
  - Try foods high in omega-3 fatty acids, like walnuts and salmon (use with caution due to the potential for high levels of mercury), ground flaxseeds, pumpkin, legumes, spinach, broccoli, pumpkin seeds and soybeans. Fatty acid Omega-3s improve blood circulation and enhance neurotransmitter functionality, which helps your brain process information and think.
  - Foods high in magnesium (like chickpeas) are also important because they help send messages in the brain.
  - Scientists have found that blueberries promote rapid assimilation of information, improve the thought process and memory.
  - Choline is a substance found in vegetables such as broccoli and cauliflower. Choline promotes the growth of new brain cells, as well as longer retention of intelligence in older adults.
  - Complex carbohydrates provide your brain and body with energy for a longer period of time. Consume foods such as whole grain bread, brown rice, oatmeal, high-fiber cereal, lentils and whole legumes.
2. Get enough sleep. When you don't get enough sleep, your entire brain functionality suffers. Creativity, thinking, cognitive functions, problem solving, memory - all these functions depend on sufficient quantity sleep. Sleep is especially important for memory functions, so make sure you get enough hours deep sleep to support your memory.
  - Turn off all electronic devices at least 30 minutes before bed. This includes Cell phones, computers, tablets, MP3 players and so on. Otherwise, your brain will be overstimulated and it will be more difficult for you not only to fall asleep, but also to achieve deep stages sleep.
  - It is best for adults to sleep at least 8 hours a day.
3. Exercise. Exercising can increase the flow of oxygen to the brain, which helps it function. Regular exercise releases into our body chemical substances, which improve mood and protect brain cells. Scientists have found that exercise even helps start the production of more neurons in our brain.
  - Dancing and martial arts are especially in good ways improve brain function because they stimulate a wide variety of systems including organization, coordination, planning and judgment when you have to move different parts of your body to the beat of music.
4. Learn to meditate. Meditation, especially mindful meditation, will help you maintain brain function and prevent the development of various diseases. Meditation relieves stress (which improves brain function) and also improves memory.
  - Find a quiet place where you can sit alone for at least 15 minutes. Concentrate on your breathing. Say to yourself: “Inhale, exhale...” Every time you feel your thoughts begin to wander, gently bring them back to focusing on your breathing. As you learn to meditate, begin to notice what is happening around you: feel the warmth of the sun on your face, notice the birds singing and the muffled hum of cars on the street, smell the dinner your neighbor is cooking.
  - You can also do mindfulness exercises, such as when you take a shower, concentrate on the way the water runs down your body, the smell of the shampoo, and so on. This will help you develop attention and awareness of what is happening at any given time.
5. Drink water, water and more water. Drinking enough water is very important because the human brain is made up of 80% water. He simply cannot function normally in a dehydrated state. Drink water throughout the day, at least 8 150 ml glasses per day.
  - Drinking fruit and vegetable juices is also beneficial. Polyphenols - antioxidants found in fruits and vegetables - protect brain cells from damage and maintain high brain functionality.
6. Get rid of stress. Chronic stress can destroy brain cells and the hippocampus, the part of the brain responsible for storing old memories and forming new ones. Since stress cannot be completely eliminated from your life, you must learn to manage it effectively.
  - Again, meditation is the best way to deal with stress, even if you devote 5 to 10 minutes a day to it; even a little time will be good for your brain.
  - Deep breathing can also help combat stress by reducing stress and anxiety.
7. Learn something new. This will serve as a kind of training for your brain, just like when people play sports to become stronger and more resilient. If you stick to the things and methods you know, your brain will stop developing and growing.
  - Learning a foreign language stimulates many various parts your brain and promotes the development of new connections between neurons. Learning languages requires mental effort and helps expand human horizons.
  - You can learn to cook, knit, play a musical instrument, or juggle. When you learn something new and enjoy the process, your brain will be happier and healthier!
  - Enjoyment is an important part educational process and maintaining brain health. If you enjoy what you do, you will continue to do it and continue to learn.
- Always ask questions. This will allow you to expand your horizons and learn many new things.
Warnings
- Remember to relax your brain the same way you relax your body. Your brain can't work 24 hours a day! Give him time to rest; Try doing yoga or listening to soothing music.

Without the brain, the human species would never have achieved its adaptive success. This is the most complex structure created by nature. However, there are also ways to improve brain function. What are they?

What improves brain function - general information

Newsweek's first issue in its science pages since 2011 featured an excellent critique by Sharon Begley and Ian Yaretta on tools and methods used in the belief that they improve brain function.

Citing an assessment from the National Institutes of Health, the authors state that most actions perceived as “guaranteed” are at least questionable. We are talking about vitamins B6, B12, E, β-carotene, folic acid, flavonoid antioxidants.

Some benefits may (possibly) come from omega-3 fatty acids. The Mediterranean diet is associated with a reduced risk of cognitive decline in later life, but it is unclear whether its success in supporting intelligence is due to the foods it contains (olive oil, fish, vegetables, wine) or the avoidance of junk foods (red meat, refined sugars, animals). fats). Similarly, the use of statins, estrogens, and aspirin is questionable ( acetylsalicylic acid) and similar substances.

Problematic enhancement substance mental characteristics, is nicotine that binds to the acetylcholine receptor. Another substance, but one that binds to the dopamine receptor, is the stimulant methylphenidate. However, their disadvantage is a decrease in effectiveness after repeated use and the development of dependence.

The authors point out that only comprehensive reviews of studies and their meta-analysis and verification of new data provide reliable evidence of the effects of various substances and methods on brain performance. They point out that one cannot rely on individual papers with clearly optimistic conclusions presented by reputable journals, because they prefer to publish positive rather than “bad” reports.

Repeated specific activity causes the formation of new neurons, which ultimately leads to a marked enlargement of the corresponding brain region. However, it is necessary to know exactly which specific activities affect the respective centers.

The most amazing achievement of the last decade, which for a long time contradicted the myth about the constant death of neurons - this was the discovery of neuroplasticity (neogenesis), the fact of the appearance of new neurons throughout life.

So, what conclusion did the scientists come to? How to improve brain function? What methods increase the rate of formation of new neurons and prevent the decline of cognitive abilities in old age?

Learn languages and be physically active

A person who solves crossword puzzles only trains certain areas. This activity does not guarantee that he will not forget what he wanted to buy in the hypermarket. Methods that can develop multiple brain areas include learning new things, for example, learning a new dance, foreign languages.

Current scientific literature suggests that neurogenesis, and therefore mental capacity, is supported by the environment, learning new skills, physical activity, maintaining and cultivating social contacts, and, paradoxically, the often-maligned electric shock.

Among the most recent and popular inventions for the development of brain activity are: computer games, promoting activation of attention, memory, spatial imagination, fine motor skills.

On the contrary, neurons are destroyed by traumatic activities (for example, boxing), excessive stress, alcohol and (especially before the age of 16) cannabis and other toxic substances, leading to mental disorders, depression.

Methods to improve brain function

Every adult wants to stimulate brain activity and improve memory. The brain has amazing ability– plasticity, which allows you to improve mental abilities. Plasticity suggests, and has been shown repeatedly in research, that stimulating and training certain brain centers can improve the activity of existing functions.

Adjusting your diet

Everyday nutrition (a seemingly trivial matter) affects the activity of the brain and its abilities. The condition of this important organ depends on a sufficient amount of glucose. The basis proper nutrition- breakfast; its exclusion leads to poorer concentration throughout the day. In addition, it is good to consume sufficient amounts of antioxidants, which protect tissues from free radical damage and improve learning ability. You can provide your body with antioxidants by eating fruits and vegetables. Foods containing choline are also important for brain function. Choline accelerates the formation of acetylcholine, an important transmitter of nerve impulses. Its deficiency is associated with other memory disorders. The largest amount of choline contains:

egg yolks;
liver;
legumes;
peanut;
grain crops;
leafy vegetables;
yeast.

Cereal sprouts are also good source lecithin - an equally important substance for the brain.

The following foods to improve brain function:

Blueberry. It not only improves vision, but also regulates blood sugar levels, improves concentration and brain activity. According to scientists, just 200 g of blueberries will increase brain function by as much as 20%.
Unroasted cocoa beans. Cocoa beans contain theobromine and caffeine. Theobromine is a substance that stimulates the central nervous system, improves concentration, reduces arterial pressure. Cocoa also contains important neurotransmitters or their precursors - dopamine, anandamide, arginine, tryptophan, phenylethylamine. These are substances that create good mood associated with feelings of happiness.

Listen to Mozart

Music can help support brain function in some cases. Listening to Mozart's compositions causes the activity of 3 brain genes involved in the transmission of nerve impulses. The exact effect of listening to music is unknown, and the improvement may not necessarily be experienced by every person. But research shows that listening to harmonious music helps you relax, unwind, and therefore develop your thinking.

Train your working memory

Working memory is the part of memory that allows you to store information for a very short time, useful for forming thoughts. Working memory can be expanded with proper training.

Working memory training is not only important, but also enjoyable. It promotes the release of dopamine, which is responsible for a sense of well-being and energy. Verified and traditional methods Memory training includes playing a musical instrument, writing, and playing chess.

Regeneration and rest

Proper drinking regime is one of the most important principles for achieving maximum functioning of the body and nervous system. Fatigue occurs when dehydrated Bad mood, learning difficulties. Drinking enough water is critical for the functioning of the entire body, including. brain

Getting enough sleep is the next principle of improvement nervous activity, thinking ability. Scientists have discovered that one night without good night can cause long-term imbalance in the body. Allowing the body to suffer from lack of sleep in the long term cannot count on good features brain In addition to the production of stress hormones, lack of sleep increases the risk of developing civilizational diseases such as diabetes and cardiovascular diseases.

Physical state

Physical exercise has a beneficial effect not only on the body, but also on the brain. Half an hour of walking 3 times a week significantly improves concentration, learning, and abstract thinking skills. The reason for the improvement is an increase in the supply of oxygen in the brain, dilation of blood vessels, and improved blood circulation. Physical activity also supports the growth of new neurons.

Strengthening the connection between the hemispheres of the brain

Exercises to improve brain function are, first of all, the cooperation of the left and right hemispheres. This will help significantly improve creativity and concentration, memory, and increase brain potential.

One popular and fun exercise to increase the number of connections between areas in the brain is juggling. A creative trigger for creative processes in the brain is any change in regular activities. Try changing your usual route to work, changing the activities you do in your free time, eliminating any stereotypes (for example, use your non-dominant hand when brushing your teeth).

Gymnastics to connect the hemispheres uses simple symbols containing crossing (as in the body, where the right hemisphere controls the left half of the body, the left - the right). We are talking about a lying figure eight or the letter X, which can be drawn on paper in the air. The movements should be accompanied by eyes or eye turns in a figure eight shape. This not only stimulates the mind, but also eliminates eye fatigue that comes from working at the computer for a long time.

Drink coffee or tea

The next factor influencing brain activity is caffeine. It can be introduced into the body with the help of coffee, tea, and tablets sold in pharmacies. The advantage is effectiveness in nervous activity. But there is also a drawback: if this stimulant is used regularly, the body gets used to it, therefore, the substance becomes less effective.

You can try guarana, a natural source of caffeine. The positive aspect of its use is greater efficiency and long-term impact. Guarana contains more caffeine than coffee.

Caffeine should be avoided by people at risk cardiovascular diseases suffering from sleep disorders.

Eat protein

Consuming high quality protein – important factor full brain function. The protein contains the amino acid tyrosine, which promotes the formation of nerve carriers - dopamine, norepinephrine, adrenaline.

Tyrosine is also part of over-the-counter medications, but their use should be checked with your doctor as they may affect the production of thyroid hormones.

However, complex proteins do not have this risk, so it is advisable to consume high-quality proteins not only for growth and support muscle mass, but also to stimulate brain activity.

Drugs that affect brain function (nootropics)

Nootropics have a positive effect on diseases of the central nervous system, in which insufficient amounts of oxygen and glucose come to the fore. These drugs normalize the functions of nerve cells by improving nutrition and supplying them with oxygen. In addition, drugs in this group rid cells of free radicals and improve blood count. Nootropics are used for disorders manifested by impaired attention and memory.

Piracetam and Pyritinol are available as over-the-counter nootropics. It is also known to have mild nootropic effects folk remedy– ginkgo biloba leaf extract.

A similar group is cognitive drugs, the action of which is aimed at improving cognitive abilities, memory, and learning. The main use of the funds is the treatment of dementia and Alzheimer's disease. Among over-the-counter medications, it is mainly the aforementioned ginkgo biloba extract that has a cognitive effect. But nootropic and cognitive effects are expressed to one degree or another in all drugs belonging to these groups.

The effectiveness (of both nootropics and cognitive drugs) greatly depends on the dose of the drug. Relatively high doses are usually effective: 300-600 mg of Pyritinol, 2.4 g of Piracetam.

Cases in which you should consult a doctor:

regular use of drugs does not eliminate problems within 3 months;
epilepsy and others serious illnesses CNS;
Possibility of use by a child;
use during pregnancy, breastfeeding.

Exercises that stimulate brain activity

The suggested exercises may seem unusual. However, with regular training, you will feel positive changes within 2 weeks. Each exercise benefits the body by improving blood circulation, relaxing muscles, and providing flexibility. To practice, you do not need to attend yoga courses; the exercises can be easily done at home.

Monk

The activity is suitable for relaxing the body and brain after a busy day at work. Perform it in any position. Bring your fingertips together as if holding a ball. Wrists – at chest level. Face straight, gaze down. Hold this position for 3 minutes without moving.

Do at the same time breathing exercises– breathing should be deep and calm.

This exercise is extremely calming, activates brain activity, supports memory and concentration. You will be calm and your brain is more active than ever.

Ear-nose

This easy activity is suitable for all ages. With your left hand touch your right ear, with your right hand touch your nose. Release, clap your hands, switch hands, repeat. You train daily. The exercise will improve concentration, brain activity, and memory.

Hooks

The following exercise is designed to relieve tension and restore mental and emotional balance (in Indian philosophy this is called “finding yourself”). Sit down and cross your limbs.

The crossing is carried out in a certain way: the ankle of the left leg is located in front of the ankle of the right, the wrist of the right hand is on the wrist of the left. Interlace your fingers and turn your joined hands outward. Hold this position for 3-5 minutes. Face straight, gaze upward.

You can do the exercise not only while sitting, but also lying down and standing.

According to kinesiologists, crossing your arms and legs stimulates the sensory and motor centers of both brain hemispheres. It improves thinking skills, focus, learning ability.

Eight

Like all previous classes, this is one of the most exciting and effective mind training. It improves concentration and establishes balance between mind and body. Experts say that this exercise expands brain functions and helps a person reveal his abilities.

Tilt your head as far to the left as possible. Right hand, extended forward, visually draw the number 8. Accompany the movement of your hand with your eyes. After repetitions (3-5 times), change hands and tilt your head to the other side. Repeat 3-5 times.

Energizer

The result of long-term work at the computer is stiff muscles cervical spine spine that needs to be relaxed.

Sit at the table, cross your arms, place them in front of you on the table. Tilt your chin towards your chest as much as possible. Feel the relaxation in your neck, shoulders, and back. Stay in this position for 20 seconds, breathe in, raise your head, throw it back. Feel the relaxation in your back and chest.

This exercise relaxes the muscles, stimulates the supply of oxygen to them, activates motor abilities, and stimulates brain function.

The best thing for a healthy body and mind is a suitable combination of exercise, a balanced diet, good sleep. These factors together will improve physical fitness, thinking, memory, will help you achieve better results both on the sports field and in everyday life.