In today’s world, the main weapon and power of any man is his brain. How to use your brain as effectively as possible? It is easy to be the smartest, always focused, quick thinking and have an excellent memory! You don’t need superpowers to be focused, smart and have a great memory. Just follow a few rules that can keep your brain fully alert.
Being the Smartest
Rule #1. Eat healthy food
Overweight and obesity – this is probably the main threat to the brain, and you can avoid it by learning to properly determine the portion size and choose nutritious foods. The brain needs a constant supply of energy, so you need to eat at least three m eals a day and one or two snacks between meals, then the brain will stay energetic and sharp. Try to eat protein in the morning-for example, eggs, fish, or tofu-or drink a protein shake. Then your brain will work better and you won’t get hungry for long. If you like cereal flakes, choose the ones with more fiber and add protein to them: nuts or dried protein. If you also add flaxseed or oil, your brain gets healthy fats. Try to get at least two to three servings of fruit and five to six servings of vegetables each day. In general, eat more vegetables than meat at every meal.
Rule #2. Give up brain-destroying fish
Some fish contain excessive amounts of mercury. These include false halibut, king mackerel, shark, swordfish, panfish, and tuna (white meat). Try to avoid fatty meat products such as bacon, sausage, pork brisket, salami, hot dogs, ground pork, pork ribs, beef ribs, rib-eye steak. Do not eat fried foods. It’s extremely high in trans fatty acids, which are bad for brain cells and slow down brain function.
Any foods made from white processed flour are harmful. They increase blood sugar levels, which leads to memory problems. These include white bread, cereal, corn muffins, and crackers. Try to eat no more than one dessert a week. Avoid cupcakes, dried fruit, ice cream, fruit yogurt, fruit rolls, marshmallows and sherbet, and fruit juices. Do not eat chips, energy and cereal bars, cakes and pies, candy and cookies, gelatinous sweets, and popcorn.
Rule #3. Get enough rest
If you’re not getting at least 7-8 hours of sleep at night, chances are your brain is hardly working at maximum efficiency, and over time you run the risk of serious problems. Deciding that sleep is important to your health and firmly deciding to get regular sleep is half the battle. If you have difficulty falling asleep, there may be a variety of reasons. We advise you not to abuse caffeine, not to smoke and not to drink alcohol before going to bed. Nicotine is a strong stimulant, and alcohol, although it helps you sleep, disturbs the deep phase of sleep and provokes frequent awakenings during the night. The cause of insomnia may be a lack of exercise, stress, back pain, thyroid disease, liver disease, neurological problems. Find out what prevents you from sleeping and solve the problem. Rule #3. Do not subject yourself to stress and exercise Stress is bad for the brain. On its own it can be even useful, if it is a short-term situation. But constant and unrelenting stress is another matter. Such stress can have a poisonous effect on your brain and even cause physical changes in it, which are fraught with weakening mental activity and accelerating its destruction.
If the cause of the stress you are experiencing is connected to a severe trauma, you should not try to cope with it alone: consult a professional. If the high level of stress is associated with life circumstances – difficulties at work, financial problems, turmoil in the family – then it will be useful to master some relaxation techniques. For example, physical activity, even moderate, literally saves your brain. Just 20 minutes a day – and the risk of developing Alzheimer’s disease is reduced by 30%!
Rule #4. Make time for hobbies
Find a hobby to your liking: your brain will be more active and stay sharp longer, and you’ll feel happier. The only recommendation: choose a hobby that is different from your daily work activities. Play a musical instrument. Master bridge. Attend a book club. Start making crafts with clay. Whatever you choose, outdoor activities are good for the brain. First, it’s a great way to relieve stress. Second, when you take on new tasks, the exchange of information between brain cells becomes more efficient and your mind is sharper.
Rule #5. Minimize electromagnetic waves
Televisions, computers, microwave ovens, cell phones and hair dryers have long been an integral part of our lives, and few are willing to give them up. The problem is that many of the modern devices that make our lives so convenient emit radio waves that can damage fragile brain cells. Of course, newer models of cell phones are less dangerous than the very old ones, and one can assume that as technology improves, the health risks decrease. But in any case, it will be helpful if you use your cell phone only when it is really necessary. Try to use headphones so you don’t hold the device too close to your head.
Protect your own sleeping space from exposure to electromagnetic waves. Do not sit too close to the TV; keep a distance of at least 180 cm to the screen. If you work at a computer all the time, try to sit at least 90 cm away from the monitor. Even these simple safety measures will provide you with reliable prevention from the negative effects of electromagnetic waves.
Rule #6. Regularly train your brain
To prevent your muscles from atrophying with age, you can start going to the gym or to a sports group. The situation is the same with the brain: It needs to be exercised. If you find it harder to remember information, if you are not as concentrated as you used to be, if your creative powers are no longer the same, this is a clear indication that your brain cells need strengthening. Here, for example, you’ll find some useful exercises.
Rule #7. Get a physical exam
Once a year, ask your doctor to schedule a test for your homocysteine levels. It’s not a complicated test, but it can help you spot brain deterioration long before you can feel the symptoms. Homocysteine is an amino acid that is produced in cells throughout the body; an excess of this acid leads to slower brain function, dulled reflexes (especially those requiring hand-eye coordination), and can cause depression. Elevated homocysteine levels also double the risk of Alzheimer’s disease. Keeping homocysteine at acceptable levels is well helped by B vitamins.