Science of helping your brain/mind flow

Summary of interesting Neuro Research

4 1  Better Yourself Larry

Nutrition

• Eat some Olive oil or/and Nuts

prevents high insulin

• use the intermidity diet

16 hours not eating / 8 hours eating- will keep your brain running and insuline low!

• eat egg yolks and curcumin (turmeric)

they increase neuroplasticity 

• omega-3 fats (fish) intake, as well as l-theanine (tea)

• vape nicotin inside an e-cigarette

isolated nicotine helps boosting memory and learning whilst having harmful ingredients in normal cigarettes

• use pepper as addition

piperine at all dosage range used in study possessed anti-depression like activity and cognitive enhancing effect at all treatment duration. 

• 10% Cocoa per Day

molecular mechanisms of cocoa to circumvent renal cortical damage that involve improvement of antioxidant competences, stimulation of autophagy and suppression of apoptosis

Nutrition - Don'ts

• Dont use preperates to cover brain or health needs!

some of them are unhealthy cause they provide to much of a normaly healthy ingredient making you sick at the end

• Dont eat high carbs!

Things in your brain cant work nicely when the body produces to much insulin caused from carbs

• dont eat highly processed food without omega3

link to memory loss when you lack the fatty acid

Daily Routine - Body

• breath trough your nose

The benefits of nasal breathing are associated with how this breathing purifies, heats, moistens, and pressurizes the air. These changes to the air increase oxygen absorption by approximately 10-15%.

• train instability resistance (balance) twice a week

improves working memory, processing speed and response inhibition

• Cold Showers

It releases anti-depressants and is an stress trainer. so its a good prevention if you seem to have a lot stress. i recommend to start cold and change it to warm later.

• Exercise physically

a healthy body keeps your mind running.

10 minutes a day running will help to release neuronal builders and strengthen your allready existing neurons

Hint: consider training with "tagata" : 20 seconds training, 10 seconds pause , repeated for minimal 4 times- leads to 150% v02max (oxygen intake)

• dont try to overuse alcohol

healthy amount: 0,5 l each day on 5 days a week

• keep distance from drugs

even if you think they provide you a brighter sight of how things are, they change your neuronal connections

Daily Routine 2 - Environment

recommended apps are mentioned below

• exposure to as much sunlight as you can get (without getting "bourned")

improves circadian alignment, sleep and mental health

• air pollution

reduces cognitive performance by up to 8% the same day you get exposed to it. consider to buy an air cleaning device for your indoor activities

• Sleep

is used to store information in your long term memory, dont lose it! study shows that uncovered sleep can be restored in the next 2 days.

try to protect yourself from blue light in the evening (with blue light filters) while getting more light exposure in the morning: "melatonin and two of its metabolites help memories stick around in the brain and may shield people from cognitive decline."

• Use your subconsciousness

Things become sticky when you repeatly hear or see them. Try to take a look on motivational short notices over the day

• Watch "beautiful" Pictures or get inside an nature environment

'If the information arrives at the synapse as a signal, signal processing is enhanced, which ultimately leads to improved learning and development. In this context, the complex networks of lipids and proteins had a decisive effect on the functioning of the synapses. Thus, the current study provides a molecular explanation for why an enhancing stimulating environment can have a positive effect on neuronal plasticity and brain development.'

Daily Routine 2 - Environment Apps

• Sleep

Sleep as Android

• Subconsciousness

Unlock your mind

• Nature Pictures

Wallpaperer for Reddit

Daily Routine 3 - Influences

recommended apps are mentioned below

• listen to music

certain brain areas get activated whilst it. also musical training over time has been shown to increase the connectivity of certain brain regions

recently : music [with] special meaning for a person stimulates neural connect

• Repeated sauna use

optimizes stress responses via hormesis and heat shock proteins

• drawing practice

enhances how the brain shares information about an object between different regions over time

• Games

yes even games can help you, especially action games cause they fasten your cognitivity

Daily Routine 3 - Influences Apps

• Drawing Practice

InColor

• Games

  • Dragon Fly

  • Death Worm

  • Fruit Ninja

  • Temple Run

  • Sonic Jump Fever

  • Smash it

  • Zombie Smasher

  • Race the Sun

  • Metal Madness

  • Mobile Legends

  • Jetpack Joyride

  • Real Boxing

  • Dead Target

  • Dancing Road

  • Shellfire

  • Kickflight

  • Overdrive

  • Bomb Bots Arena

  • Into the Dead

  • Dynamix

  • Magica.io

Daily Routine 4 - Mind

recommended apps are mentioned below

• Meditation

daily session of meditation , even in doses of 5-10 minutes per day can improve mood, destress, helps fokus

• Brain training

classical advice and hot science topic some scientists beliefe you just get better in the tasks , my opinion: if brain gains neuronal connections , its good choice/thing. average brain starts to slowly reduce unused parts at age of 25!

Hint: Problem Solving Training - "PST are mainly improved capacities for planning and memory"

• Learn

The more you remember the easier you will keep information, but be aware- the brain slowly fades unused information when it gets new input. Ask yourself before learning what it may help you with in the future to stay more motivated

Daily Routine 4 - Mind Apps

• Meditation

  • Mesmerize - with visual , audio and breath stimulation

  • Brain.fm - i prefer those sounds as they are binaural, bringing your head in a synchronized state with the selected mindset

• Brain Training

  • Neuronation

  • Brain Wars

  • Nonogram King

  • Sudoku4two

  • Futoshiki

  • Hex2048

  • Loop: Energy

  • I Love Hue too

  • Logical Reasoning Test

• Problem Solving Training

Brainlytic

• Learn

  • Audio Now

  • StudySmarter

  • Coursera

  • StoryShots

  • Deepstash

  • 12 Min

  • Inshorts

  • MyDailyInput

  • Quizizz

  • QuickRead



• Stress Prevention

Skills

Daily Routine 5 - Strategic

• Plan your work

we are most productive in little time frames, this covers also learning. Dont multitask, if you excluded all unnecessary distractions, you can enter the highly effective flow state. motivate yourself when imagining why you do something. Theres no reason to think "i cant" , instead think "i dont". failure is the key to sucess , learn from it

-- proven methods ate mentioned below

• journal your day

lowers blood pressure, hightens immune response, better memory

tip : write about what was emotionally significant and what had value for you (or what made your day)

Recommended App

DailyBean

Daily Routine 5 - Strategic Methods

• 25 minute , followed by 2 minute break , repeat 3 to 4 times until you choose a larger break of around 15 minutes

• 90 minutes , followed by a 10-15 minute break

this also helps when doing things you dont like or if you are procrastinating - brain sends a pain reaction 20 minutes of time , if you overcome that period you will teach yourself its not that bad

surprisingly the same time span (20 minutes) is needed to decrease your focus, breaks will help you getting new information processed

Sources

• Oil and Nuts

https://www.nejm.org/doi/full/10.1056/nejmoa1800389

• Fasting

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/

• Egg Yolks

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585560/

• Curcumin

https://pubmed.ncbi.nlm.nih.gov/24405689/

• Omega-3

https://www.sciencedaily.com/releases/2021/10/211014172753.htm

• L-Theanin

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/

• Isolated Nicotine

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018192/

• Piperine

https://pubmed.ncbi.nlm.nih.gov/18639606/

• Supplements

https://www.nejm.org/doi/full/10.1056/NEJMsa1504267

• Insulin Resistance

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/

• Nasal Breathing

https://www.jneurosci.org/content/38/48/10286

• Instability Resistance

https://pubmed.ncbi.nlm.nih.gov/32054896/

• Cold Showers

https://clinicaltrials.gov/ct2/show/NCT04130126

• Exercise

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/

• Alcohol

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/

• Daylight Exposure

https://www.mdpi.com/1660-4601/18/19/9980

• Air Pollution

https://www.sciencedaily.com/releases/2021/10/211006170717.htm

• Sleep

https://onlinelibrary.wiley.com/doi/10.1111/jpi.12703

• Subconsciousness

https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/abs/unconscious-influences-of-not-just-on-decision-making/4EE8D5F46CDD50743CF95072590E955F

• Exposure to Nature / Nature Pictures

https://www.cell.com/cell-reports/fulltext/S2211-1247(21)01257-2

• Music

https://content.iospress.com/articles/journal-of-alzheimers-disease/jad210610

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996392/

• Sauna

https://www.sciencedirect.com/science/article/pii/S0531556521002916

• Drawing

https://neurosciencenews.com/drawing-seeing-15334/

• Action Games

https://www.sciencedaily.com/releases/2017/12/171212102158.htm

• Meditation

https://pubmed.ncbi.nlm.nih.gov/28376373/

• Brain Training

https://pubmed.ncbi.nlm.nih.gov/32011155/

• Learning

https://www.scientificamerican.com/article/london-taxi-memory/

• Planned working

https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool

• Journaling

https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F


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100 most recent comments:

Thanks for sharing!

1 Atko reply