Are you facing an extra mental challenge, do you have to learn a lot of new things, do you have to stand your ground? Do you want to be focused and increase your ability to concentrate, but you don’t want to drink coffee or caffeine all the time? It’s not even worth it! In our article, you can read about an all-natural brain stimulation method that is not harmful to health!
Memory problems, lack of concentration, fatigue, lack of energy, depression – these are all cases in which most people turn to coffee or some other caffeinated product. In fact, many people can no longer imagine starting the day without caffeine. However, caffeine “tricks” the body: it only invigorates for a short time, and then a rapid decline (lethargy or even anxiety, nervousness) follows. In addition, due to habituation, it can significantly lose its effect over time.
If you want alertness, better concentration and a razor-sharp memory, you should put caffeine aside and choose other, more effective solutions!
1. Pull aside the curtains!
Research has shown that natural sunlight increases the productivity of working people and helps them sleep better at night, which also has a positive effect on performance during the day. In a 2013 study, workers in windowless offices reported poorer sleep and reduced daytime performance. In another study, a nice view made call center workers process calls 12% faster, perform 10-25% better on a mental function test, and feel less tired.
2. Choose L-theanine instead of caffeine!
L-theanine is a unique amino acid that occurs exclusively in the leaves of tea (Camellia sinensis) and some types of mushrooms. Tea has been consumed for thousands of years to relieve stress and improve mental focus, but thanks to modern research, we now know that these positive effects are caused by L-theanine . L-theanine achieves a kind of “calm alertness” : it improves mental focus, but unlike caffeine , it doesn’t jitter (so there’s no “crash”), relieves stress and relaxes, but doesn’t make you sleepy.
The beneficial effects of L-theanine can also be experienced by drinking tea, but this is not the most effective or reliable method – one cup (2 dl) of black tea contains approx. 24 mg, and in green tea approx. There are 8 mg of it. Many people therefore prefer to use a dietary supplement containing L-theanine , consuming between 100-400 mg at a time and between 100-1000 mg per day.
3. Reach out!
Are you tired of not being able to focus and your brain just won’t work? Get up from your chair and do some stretching exercises for a few minutes ! You can start with the most basic movements, such as ankle, knee, hip, shoulder, and arm circles, upward stretching, bulging, concave, trunk tilts and bends, and careful head circles – done in a semicircle in front. You can then move on to more complex exercises as you wish.
4. Turn up the volume!
Listening to uplifting music increases mental alertness . A 2013 scientific study showed that participants’ test answers were more accurate when they listened to the spring movement of Vivaldi’s Four Seasons. Listening to slower music – in this case the autumn movement of the Four Seasons – had the opposite effect and reduced mental performance.
5. Snack smartly to be smart!
Foods high in protein (e.g. fish, dairy products, legumes, tofu) can increase mental alertness. During their digestion, the body produces an amino acid called tyrosine, which has been shown to reduce fatigue and improve mental function. Antioxidant -rich seeds —especially walnuts —may also improve memory and cognitive function. Foods high in boron (e.g. apples, peanut butter, grapes, orange juice) are also beneficial, this mineral has been linked to perception, short-term memory and mental alertness.
6. Fill up your nutrient stores!
Vitamins and other nutrients can enhance brain performance in different ways. Zinc and iodine contribute to the maintenance of normal mental functioning, while vitamin B6 , vitamin B12 and folate contribute to the reduction of tiredness and fatigue in the way of studying and working. Omega-3 fatty acids are also very important, especially DHA (docosahexaenoic acid) , which is essential for the normal functioning of the brain. Choline is a precursor to the neurotransmitter called acetylcholine, which plays an important role in attention, memory and motivation.
You can get the necessary nutrients by eating food supplements or the following foods:
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- Zinc : meat, fish, legumes, spinach, broccoli, garlic, nuts and seeds, fortified muesli and cereals, dairy products
- Iodine : cod, seaweed, turkey, yogurt, tuna, eggs, strawberries
- Vitamin B6 : meat, fish, eggs, cereals, vegetables, peanuts, milk, fortified muesli and cereals
- Vitamin B12 : meat, fish, dairy products, eggs, fortified foods (e.g. muesli, vegetable milks)
- Omega-3 : fish, nuts, seeds, egg yolk
- Choline : eggs, beef and beef liver, chicken breast and chicken liver, salmon, cod, soybeans, tofu, broccoli, Brussels sprouts, peanuts, peanut butter
7. Use the memory palace method!
The memory palace or route method was already used by the ancient Greeks and Romans. The essence is visualization: you have to imagine a well-known place (e.g. your home), and then fill every nook and cranny of it with the information that is important to you. You associate the things to be noted with specific objects (e.g. bed, chair, wardrobe, etc.) and places, and to call them up you just have to walk through your “memory palace” in your imagination. The more detailed, vivid picture you create of the things to note, the better it will work. You can read more about the method here .