Professional Documents
Culture Documents
Train Your Brain - Genius in 30 Days - Costei Andrew
Train Your Brain - Genius in 30 Days - Costei Andrew
GENIUS IN 30 DAYS
By
COSTEI ANDREW
Copyright 2016
INTRODUCTION
I wrote this book to show that there is nothing impossible. Reading written in the book, you realize that some
things are simple, but once you use them, you realize what effect they may have on you. Impossible was a common
word for me, now I have no limits. I hope you destroy your made barriers.
What benefits there are to reading it: You will learn simple but useful things about how you can improve yourself
and how to improve short and long term memory, reaction, logical thinking, imagination and other cognitive functions.
TABLE OF CONTENTS
Introduction
Table of Contents
Chapter 1. Hidden Power of our brain
Chapter 2. Brain Training Methods
Chapter 3. Practical Methods
Chapter 4. Seek for Novelty
Chapter 5. Top 100 Activities for Mind Improvement
Chapter 6. Neurobic Tips
About The Author
CHAPTER 1.
HIDDEN POWER OF OUR BRAIN
From the experiences so far I can say that people who learn to
control inner experiences are able to raise the quality of life.
What if you could only use 10% of your fingers? It would be
extremely complicated, from lifting a pencil and to twist a button. You
probably will feel extremely frustrated and you will give up. People
normally use only 10% of the capacity of one of the most important
organs of the body: the brain. Yet not doing much trouble. The
remaining 90% remains generally not used, although available. But that
you may have heard.
In order to most effectively use your mind, the first step is the use
of both brain hemispheres equally. Naturally, the left hemisphere is
responsible for logical and coordinate the activities of the so-called
thinking of nearby, while the right hemisphere is centered on feelings,
imagination, mental imagery and intuition. Don Schuster psychology
professor at the University of Iowa states that: "When both hemispheres
are involved in the learning process, it becomes more easy."
The operating cycle of the cerebral hemispheres
International journal of otho-neuro-ophthalmology, Romanian
doctor N. Riga public for the first time in 1957, a study of alternating
periods of active brain hemispheres.
Neuroscientist David Shannahoff-Khalsa at the Salk Institute for
Biological Sciences has conducted studies analyzing EEG activity
comparing left and right cerebral hemispheres. He found a succession of
dominance of either hemisphere, in an undulating rhythm flow. The
average time of a complete cycle from the right hemisphere to the left
To live spiritual states, yogis did not wait for scientific confirmation.
This zero status, neutrality, vacuum or perfect equality is found in
yogic philosophy, being described as starting condition for the
achievement of high spiritual experiences. Moreover, these rhythms are
studied in a very secret form of yoga called Yoga Svara. It is clear that a
brain that works in the synchronicity of both hemispheres, harmony and
unity is a key to peak condition and the unusual human performance.
The same is true and can be understood even easier when it comes to
physical balance between the two sides, left and right, of the body. This
bathtub. In other words, we are more able to learn and improve our brain
patterns when we are in the state "unusual" conscience.
Contrary to the generally accepted theory that learning occurs
through practice and repetition, concludes that scientists have recently
accepted is that the learning process is conditioned by relaxed state of the
brain, characterized by theta waves. Educators, psychologists and other
scientists in the field of neuroscience explores now numerous techniques
that enhances the ability to teach both children and adults through the use
of images, creativity, meditation, autogenic training, breathing
rhythmically, singing, story, dance, music and relaxation.
Studies conducted in this regard have shown that these methods can
lead to dramatic increases in capacity for accumulation of information
and reminding them. Such techniques lead to changes in the structure
and brain chemistry and human behavior by increasing the amplitude of
the brain waves by changing their frequency.
I will describe below some of the most important studies that
provide documentation on the beneficial effects of brain fluctuation
gains.
Focusing
Eu gen e Gendlin psychologist from the University of Chicago
created a mental technique which he called a "focus" ("focusing"), which
allows practitioners to reach new interiority that lead to spectacular and
beneficial behavioral changes. It is, in other words, a learning technique
that aims to achieve a "perception" of the problem through a series of
steps focalization that distracting from the external environment and
increases the ability to grasp the emotions. Thus, you get to a point where
one experiences a "change", an experience marked by a sudden release of
tension, a sense of deep physical relaxation, a sense or feeling that the
problem was finally understood clear.
We offer a very simple example: you leave home and you feel that
you forgot something. You "refocus" sought to identify the problem:
forgot open gas ? water running? iron into the outlet? In each case, you
know that's not the right answer because it does not feel any relief.
Finally, the correct answer is accompanied by a "change", a sense of
understanding, relieving tension and even feeling good physically. It is,
in other words, that "Aha!" Liberating.
Curious about what goes on in the brains of people who experience
this "change", the researcher Don Norman did a computer analysis of
over 8432 records EEG (electroencephalogram or EEG records for brain's
dominant frequency). He found that once the subjects also recorded a
"change", alpha and theta waves changes. In each case, the agreements
are preceded by periods of peak dominant alpha waves (10 cycles per
second) and its secondary waves (5 and 2.5 cycles). Periods opposite when the person is in focus looking answer, feeling "trapped" or
"blocked" - its alpha rhythm and secondary waves are collapsing. This
change indicates "reorganization at a higher level of integration" of the
brain and represents the transition from the conflicts to the clarity in
which dissipative structures of the brain is altered by fluctuations in
alpha and theta (peak) wich reach a higher level.
Creative thinking
In a study about learning, conducted at the University of Texas
chemistry professor Thomas Taylor monitored the EEGs of students in
the process he called "thought synthesizer", while they solve problems
using the information they had just accumulated synthesizing them up in
an original and creative way. "An EEG recorded during period when a
technical difficult concept suddenly became meaningful to the subject,
illustrates an abrupt change in brain wave patterns that occur in the theta
scale," says Taylor. In other words, if we will succeed to bring us to theta
brain state, we are able to move successfully through toughest exams.
Synchronizing brain
Scientists surveyed practitioners of meditation and have found that
these altered states of consciousness give a lucid depth and intense
Harvey did not find any evidence to show that there is a difference
between a normal brain and that of Einstein, but one of his colleagues
finally succeeded. After examining several sections of the brain, in the
80s, Marian Diamond, a researcher in neurology at the University of
California at Berkeley, made a startling discovery that would
revolutionize the concept of learning and genius.
The brain grows by learning!
Most people believe that geniuses are born so and do not become
so . But Diamond has dedicated his career to creating geniuses in the
laboratory. In an already famous experiment, Diamond has placed a
group of rats in an very stimulating environment, equipped with swings,
ladders, wheels, lights and all kinds of toys. Another group of rats was
caged in empty hutch. Those who lived in environments with a large
number of stimuli not only survived to the surprising age of 3 years
(equivalent to 90 human years), but their brains increased, developing
new connections between nerve cells in the form of dendrites and axons
(spindle structures that transmit electrical signals from one nerve cell to
another). The rats that lived in empty cages do not developed greatly and
died quickly. Their brains had only some neural connections.
In 1911, Dr. Santiago Ramn y Cajal, the father of neuroanatomy,
found that the number of interconnections between neurons (synapses) is
a sign of genius and that they are more important in determining brain
power than the neurons themselves. Dr. Diamond experiment has
shown that - at least in rats - the physical mechanism of genius can be
created through mental exercise.
Does this principle apply to people? Diamond tried to find it. She
obtained a portion of Einstein's brain and examined. As expected, she
discovered a large number of glial cells in the left parietal lobe, a kind of
neurological formation that she described it as "an area of association for
other areas of associates of the brain." The glial cells acts as a binder that
holds nerve cells in place and helps in transmitting electrochemical
signals between neurons. Diamond had expected such a discovery,
because she observed high levels of glial cells in rats. Their presence
suggested that Einstein's brain had a similar development process.
Unlike neurons - which does not recover and whose number can
not grow in life - glial cells, axons, dendrites can multiply throughout
life, depending on how we use our brains. Marian Diamond's discovery
suggests that, as we learn more, the more connections occur. Mutual
situation applies: when we stop train our minds, these connections
weaken and disappear with time.
The cortex is the seat of so-called "superior functions". These
functions include the learning of any type, memory and remembering
sequences of events that have occurred in the past, mastery development
programs of voluntary muscle action; understanding speech; creativity
and appreciation of all forms of art, and of course, all the sensations of
conscious perception.
CHAPTER 2.
Human is potentially perfect being, but he does not fully utilized his
possibilities as do other living beings on this planet, each on its level. I'm
wondering why? Because human does not know how to "connect" the
source of energy like other creatures or he does not want? Whatever is
the reason for neglect brain capacity, we must know that unless we use it,
we lose it, is known that ordinary people lose more than 100,000 nerve
cells daily to their non-use or misuse.
We can choose to use the full potential of the brain and thereby
greatly improve our quality of life. Why suffer memory loss when we
can become true magicians? Why turn back before a simple problem, we
can be full of creative geniuses? Instead of being insensitive to the
feelings, we can be more vivid, truly aware of the friendly sensory
environment. Instead of being "locked in" unfortunate emotional
situations throughout life, we can learn to live in harmony with all beings
around us!
In life, things are as difficult as we think they are. Whatever talents
we were born, the choices we make determine the events that will follow.
The more we use our body and mind to develop our inner, the more we
will become more able to distinguish what is real and what is unreal.
Also, continuous transformation and spiritual development help us to
accede to more elevated states of consciousness.
I noticed that in terms of time management and personal
effectiveness, one of the first obstacles that frequently appear in front of
us is that we fail to stay focused. Shall we get something, and after a few
minutes, our attention is flying in other directions. We notice that we are
bombarded daily by messages and communication shootings of several
parts: online radio, TV, phone, internet, etc. In the online world appear
the temptation when you work to have open Facebook, Yahoo
Messenger, Skype, plus some tabs open in the browser Internet and
other. In fact, there's a temptation. But it has become a habit. Following
our attention is divided into several parts simultaneously, and the ability
to remain focused on what we do when that is tested. Attention is an
capability that can be trained and developed. Like any other skill. There
are two aspects which we must speak about: our ability to stay focused
and how to strengthen it, the second is how to leave less influenced by
factors that distract us. There are numerous techniques about how to
work concentrated. I chose two that are among the easiest to use. Both
are based on the idea of working on one task for a certain period of time
and then we pause and brain relaxes. We will take them in turn:
Pomodoro Technique - devised by Francesco Cirillo in 80s - is based on
concentrating the effort on a task for 25 minutes. Extremely simple, it is
especially useful if you're not used to working focused on one task. What
you have to do, in short: you focus your attention 25 minutes on a single
charge. Then take five minutes break. It follows the cycle. You can use a
manual timer or a program (such as Egg Timer, Focus Booster, Tomato
Timer). Your attention must stay focused on what you want to do, not
elapsed time. And after four Pomodoro periods (25 + 5) add a further
break of 15-30 minutes. 60-60-30 Technology derived from the works of
Peter Drucker, the technique 60-60-30 is similar to Pomodoro, except
that the focus now gets double time: for 50 minutes you must stay
focused. Then take 10 minutes break. It follows other concentration 50
minutes followed by 10 minute break. And then one session of 30
minutes of break. Then lend yourselves to more complicated tasks where
you need to wait a long period with attention towards one thing. The
effort is bigger now. This is why after two working sessions (those 50
minutes), take 30 minutes break - eat, move, drink water, recharge
yourself etc. Break completely in touch with what you were doing
before. You now know how to concentrate on work and you can train
the ability to remain focused on what you want to achieve. Use in your
daily activity the Pomodoro or 60-60-30 system. Or, if both are difficult,
try another easy system. For instance concentrated work 10 minutes, then
two minutes pause. Adapt technique to your current level of
concentration of attention. Additionally, here are some general tips:
Work on one task. Do one thing at a time. So far as possible. I know
CHAPTER 3.
PRACTICAL METHODS
Many people are so caught up in their daily routines and stereotyped
behaviors that may not even notice the chances and opportunities that
may arise around them. To begin the process of complete brain
stimulation, we suggest you take some time for s brain training methods.
You may note daily observations in a journal.
Take a shower with closed eyes. Locate the taps and adjusts
temperature and flow with closed eyes (make sure you have a good
stability before.) The shower, find necessary products and then
wash up everything with your eyes closed. You will feel most likely
a variety of textures of your body that you do not realize just
watching you.
Brushing ROULETTE. Wash your teeth with the hand you do not
usually use. You can substitute the hand for any activity in the
morning - to your hair, to shave, to makeup, remote control button.
This exercise requires the use of other parts of the brain than
Use your body in ways you have not done it so far. For example,
comb yourself, brush your teeth, stir the food or do other simple
activities with the other hand than the one that you usually use.
Close your eyes and "feel" the road that you have to go through a
room. Become aware of sounds and smells around you. Also, use
your foot to open a door or to pick up something from the floor, or
read a page from a book that you hold opposite.
Take a quick look but careful in the refrigerator, then close the
door and list the foods you've seen. Do the same with your room, a
picture or with the image that you see from the window.
For 5 minutes a day, put yourself in someone else's shoes and see
some action or transformation from his/her perspective, try to feel.
Eliminate preconceived opinions about the person. Imagine that you
are an actor who interprets a role, and aim to have the same
behavior, same habits, moods and feelings, try to predict them.
Use video games. One of the most beautiful games to train your
mind is Lumosity. Developed by a group of researchers from
Stanford University, it seems to be enough playing 10 minutes to
feel your brain clear. Two other games deemed useful to keep an
open mind are "Brain Age: Train Your Brain in Minutes a Day" for
Nintendo DS and "Brain Challenge" for Apple iPods. It is believed
that these games require all parts of the brain and are an effective
way of practice.
aged over 65 years has revealed that the hippocampus, the area
responsible for absorption of new information is impaired by stress.
Specifically, high levels of stress lead to decreasing in function of
this area. So to have a clear mind for a long time is vital to relieve
stress or to keep him under control.
Change the clock from one hand on the other. If you're like me, it
means you use your clock on the left hand. When you want to see
what time it is, your brain does not make any effort to "run" this
task. It's just a reflex ... and everything we do not reflexively go
through consciously. So we are when we driving. At first, we
thought of everything. I must raise my left foot slightly and start to
push with the right foot pedal, you have to look in the mirror to see
if it's open, have to change speed...After you take driver's license
and someone speaks to us in the car, like all of us you say, please
shut up, because now I lead. After a while, it becomes a reflex and
you process not consciously this stuff. Therefore, I recommend
you regularly change the clock on a hand on the other. This way
you bind your brain to think before they process. You can make
these changes at the beginning of each month. Ambidextrous-This is
the ability to use both hands as easily in various activities, and even
both feet. The Greeks sought to encourage and develop this
capability through logical reason that the sport was more
advantageous to be used with both hands. Left-handed people and
those who use both hands (which are ambidextrous) shows an
increase of 11% of the corpus callosum (nervous party joining the
two cerebral hemispheres) than right-handers. The study on
Do not use the GPS. Most of what we have in our lives were
created in order to make life easier. But do not forget that these
things affect our brain. Look on a map, read the street names on
buildings, request information ... do yourself. At least occasionally.
Give up alcohol. And on this topic, there are many studies showing
that alcohol slows down brain functions. Even those who say that "a
glass of wine a day is recommended," I suggest to drink water
instead of wine.
Learn a new language. Perhaps the best way to train your brain is
to learn a new language. Statistics shows that a person who learn
two or three languages can easily learn as well six or seven
languages. Did you know, for example, you can learn a language in
just a few weeks? Lozanov method is fantastic in this regard.
Play for brain training. Last but not least, you can train your brain
well while you relax. I suggest you play those games that challenge
you to find the differences or the memory. I remember in school we
had a game or contest that we play during breaks. The game was
tied calculations. There were a referee and two players. The referee
starts the game with one player and said: "how much is 2 + 2?" The
player replied "4", the referee asked again: "but 4 + 4?" And came
the answer: "8", "but 8 + 8? " and so on. The contest was won by
the player who reached furthest in the calculations. Now I realize
how good this game was to develop the brain and at the same time
to practice math.
Get out of the routine. Change the way to work or if you're righthanded, try writing with the left. These activities are beneficial to
the brain, involves parts that you do not use that much. Challenge
yourself to get out of the routine and your brain will respond
beneficial.
Recalls old memories. Get all old photo albums and browse them.
View each photo in hand and remember when it was made, in what
context and other details. You will remember things you thought
you've forgotten, but which were embedded in long-term memory.
If you have other ways to stimulate your memory like old letters or
movies from childhood, then you use them.
be difficult at first, but if you keep cool, you'll see that it will
become an automatism, and this can only be beneficial for the brain.
CHAPTER 4.
activities that trigger the growth of dopamine. In turn, this increase leads
to a stronger motivational state, which leads us to be more determined in
what we do and that stimulates the birth of new neurons and
development of synaptic plasticity ( neural connections or learning).
As a continuation of Jaeggi study, scientists in Sweden found that after
14 hours the working memory was trained for 5 weeks, potential
connection D1 dopamine in prefrontal and parietal areas of the brain
increases. The dopamine receptor, D1 type is associated with neuronal
development. This increase the plasticity, which allows a better
connection of the receiver, it is beneficial to maximize the cognitive
functions.
So in trying to develop your cognitive ability is always necessary to
seek for novelty, experiences that expand your horizons, read a book
about an unknown to you, learn to play an instrument, attend a new
specialization, etc.
2. Challenge yourself
There is a lot written about the games that you can "train your
brain" and "make you smarter," those memory games such as Sudoku.
However, these games do not help us as we think or how we hoped. But
still, they serve a quite good purpose. Secret in getting the benefit from
these games is that when we start to do well in their resolve we must
move on other new games and become experts in other fields. Have you
figured out how to solve a Sudoku? Very good! Then it is time to look
for another game that challenge you and ask you for interest.
There are several studies that support this. For example, several
years ago, scientist Richard Haier wanted to know if we can increase
cognitive abilities through intense training sessions conducted over
several weeks and consisting of new activities. The study used the game:
Tetris and therefore the study participants were individuals who never
had played this kind of game. The study results showed that after
participants have trained few weeks with this game, they have increased
cortical thickness and activity in this area, as seen when measured
glucose levels in the brain. Basically, the brain used more energy during
their training period.
However, after the participants have become experts in Tetris, and
after they have developed cognitive abilities as a result of exercise,
scientists have noted a decline in both the thickness of cortical and
glucose level used during other tasks . Even if participants remained as
good in solving game, brain scans have shown that over time record
brain activity is lower during the game. In other words, the participants
do not make great efforts to perform well, which is why cognitive energy
and glucose were used elsewhere for other functions or tasks.
Therefore, to determine your brain to make new connections and
for them to remain active you should always find new activities to
challenge yourself.
3. Think creatively
On the first point saying that new and creative activities, such as
playing an instrument did not help to develop our intelligence. Here,
instead, we are talking about creative cognition.
Despite popular belief, creative thinking does not mean that only
think with the right brain. This process involves both sides of the brain,
n o t only the right. Creative cognition involves divergent thinking (a
wide range of subjects), create associations between ideas and generation
of new original opinions. To do this properly, we need both hemispheres
of the brain to cooperate.
Many years ago, Dr. Robert Sternberg, dean of Tufts University
founded the center PACE (Psychology of Abilities, Competencies, and
Expertise) in Boston in order to understand not only the concept of
fundamental intelligence, but also how our intelligence can develop
through learning at school.
Involved in research The Rainbow Project, he not only created
innovative methods of creative teaching in schools, but also generated
assessment procedures which tested students in a way that would cause
them to find solutions in a creative way, analytical and practical and not
feel the need to memorize possible answers .
What were tests of Sternberg? A creative test, for example, consist
of urging students to give a little explanation of animation. For a practical
matter, however they have to find solutions to imaginable situations . For
example, students had to answer the question: "What would you do if
you are at a party where you do not know anyone?".
These tests, wanted to help students to think creatively and
practically at the same time and wish to learn more information about a
particular topic, learn having fun and to transfer and use information
gained in other academic fields .
At the end of the study it was observed that students in the group
that underwent tests (those who were taught using creative methods)
received higher grades in school, compared with those in the control
group (who received traditional tasks). Subsequently, the first group
received traditional test and solve it, and the results indicated that this
time they have fared better than those in the second group. That means
that they were able to transfer the knowledge gained through creative
methods and obtain higher marks in cognitive tests different from what
they were accustomed.
4. Choose the hard way
Efficiency is not our friend when we try to get smart. Unfortunately,
however, many things in life are centered around efficiency, trying to do
more things in less time.
Technology helps us to be very effective and makes our life much
easier. From a pocket computer to the GPS that helps us to get to
appointments on time, even technology makes our lives more funny and
easier. But on the other hand, it can affect cognitive abilities and affect us
in the long term.
The brain, like the body needs exercise. If we stop using the ability
to solve problems or cognitive problems, spatial or logical ones, we will
not only improve our brain, but we will decline. It is true that technology
is useful, but if we rely only on her, our cognitive skills will be
increasingly weaker.
GPS software translation or the verification types are amazing and
helpful, but if we rely only on them we risk with our orientation skills to
become increasingly worse.
There are times when it is absolutely necessary to use the
technology, but equally there are situations in which we are pressed for
time and it would be better to refuse "shortcuts" and use our brains.
5. Networking.
The best part is that if you still reading this you belong to the people
who already take into account the firsts point above.
Through networking, either by social media, either through face-toface interactions, we are exposed to situations that make four points
above to be easy. Exposing us to people, ideas and new environments we
have more opportunities for cognitive development.
Sharing information makes us see things from other perspectives or to
think about things in a way that we could not have imagined it. Learning
in itself requires that we must expose ourselves to things and new
situations, and networking helps us to do this more easily.
So if you want to develop new ideas, find out things that you do
not know or hear opinions different from yours, networking is the
solution.
CHAPTER 5.
TOP 100 ACTIVITIES FOR MIND IMPROVEMENT
We divided all the means by which we can improve mental abilities
in several categories:
Environment
Entering the environment is done with all the senses, for the person
to become a good listener and to see all the details and beauty of nature.
1. Listen - becoming a good listener you've be able to identify all the
subtleties that define one's personality or contribute to solving a
problem. The person will become more conscious living
environment and the natural evolutionary tendencies.
2. Pause - to prevent depletion is recommended to leave a few hours
early from work or to take a few days off to relax and get back to
inner peace.
3. Guided Visualization - this medication guided technique helps the
mind to make connections between feelings and experiences that
apparently have nothing to do.
4. Clean air - air fresheners improves mood and concentration of the
brain.
5.
show that they think better in the morning, while young people
focus better in the afternoon.
8. natural fragrance - natural fragrances such as sandalwood, increase
blood flow to the brain.
9. Connect the new memories / experiences from events, feelings
or oldest memories - the connections between the new memories
and things that the brain already known help to stimulate
permanent memory.
10.
Listen to classical music - according to studies, people
who listen to classical music often make complex connections
much faster.
11.
Avoiding neurotoxins - pollutants, food additives and
other chemicals slow down neuronal activity.
12.
Stress Tips - stress affects short-term memory, which is
why we must apply throughout the tricks that help relieve stress.
13.
The observation - at the end of the day, the person must
pass in the journal what he observed in the day(a colleague's new
fragrance, color of his friend shirt etc.) - little things that stimulate
memory.
Mental exercises
In fact, these exercises are tricks that help maintain healthy mind.
14.
hemisphere.
15.
Journal - Leonardo da Vinci technique used to help run in
your own subconscious, helping you to know yourself better.
16.
Inner voice - this exercise helps improve intuition. Thus,
who for the same problem identify three solutions after a careful
evaluation of them is put into practice the best solution, chosen
course through intuition.
17.
Play "this or that" - the success of this game is called
intuition. Thus, you must identify mountains, cities, countries etc.
having in front of a simple photo and a question "is city or
country?" or "is mountain or beach?", depending on how the game
is.
18.
Massage - this exercise stimulates brain activity, implicitly
memory, attention, concentration etc.
19.
Aerobics - contribute to the proper oxygenation of the
blood and increases blood flow in the brain, leading to a neurons
relaxation .
20.
Play "red or green" - is a test that relies on spontaneity
and intuition. The color red is associated with no / false / stop and
green yes / true / pass, then get a question that you must answer in
red or green.
21.
Dancing - contribute to improving fitness by offering new
challenges to brain.
22.
23.
Neurobic - exercise achieved only through the senses,
such as: getting dressed in the dark.
24.
Stories creation - think of a story that you will tell to your
friends in which will be an epic final, jokes and other details.
25.
The general knowledge multiple choice test - helping to
improve the general culture by acquiring new information daily.
26.
Sudoku - is one of the most challenging exercises to
stimulate the brain.
Diet
There are foods that help stimulate neural activity and their regular
consumption helps to better brain functioning.
27.
Blueberries - due to the high content of antioxidants,
blueberries stimulate cell growth.
28.
Red Cabbage - contains polyphenols that enhance
neuronal function and lower the risk of stroke and Alzheimer's
disease.
29.
Cruciferous vegetables - this group of vegetables includes
cabbage, cauliflower, broccoli, Brussels sprouts. According to
studies, consumption of these vegetables prevent cognitive decline
by up to 40%.
30.
Almonds - contains phenylalanine, which stimulates the
production of dopamine, adrenaline and noradrenaline.
31.
Hazelnuts - contain protein, omega-3 fatty acids and helps
relieve depression and insomnia.
32.
Salmon - contains omega-3 fatty acids that offer benefits to
the functioning of the brain.
33.
Yogurt - contains tyrosine, which improves attention and
time of brain reactionary.
34.
Green tea - stimulates the production of dopamine and
interneurons connections.
35.
Asparagus - a cup of asparagus contains 70% of the RDA
of folic acid, one of the most important vitamins that stimulates
memory.
36.
Strawberries - are rich in antioxidants that improve the
ability of cells to transmit messages to the brain.
37.
38.
Thyme - according to studies, thyme improves neuronal
activity even in the elderly.
39.
Tomatoes - offers valuable carotenoids b that helps brain
to keep young;
40.
45.
Deep sleep - sleep as needed. This leads to connections and
dreaming.
46.
Compliance with the program sleep - a regular sleep
schedule helps you fall asleep faster and wake up more easily, and
of course, rest.
47.
Get down early - according to studies, sleep before 24:00
is more relaxing and beneficial brain than the morning one.
Socializing
Did you know that socializing, spending time with friends,
influences mood and brain activity? Here are some social activities with
impact on brain health.
48.
Volunteering - reduces stress, make new friends and learn
new things;
49.
new type of details, and the person himself will enjoy social
interaction.
50.
Share experiences - the brain make new connections by
retelling stories of some friends.
51.
Spending time with friends - relationships and social
activities improve cognitive function and reduces stress.
52.
Join a discussion group - those groups meet social need
and help any person to see things from a new perspective.
53.
Subscribe to classes with friends - scholar team improves
cognitive function of the brain by repeating group of the learned
things.
54.
Interacting with other people - not just to be sociable
acquaintances, your brain will only benefit when interacting with
other people, for example, can welcome both neighbors and
strangers.
Scholar
People who constantly learning something new shows have lower
risk for impaired memory, or other degenerative diseases.
55.
Subscribe to new courses - explore new areas of the brain
will face new challenges, for example, practice critical thinking.
56.
Memorize poems - memorize a poem every day and in
night tell it to another person;
57.
Reading - Reading stimulates cognitive function and also
develop intuition.
58.
59.
Take a deep breath - this help the blood flow and the
brain.
69.
70.
Use fingers - using fingers lead to brain stimulation, so we
recommend using the pen to write, instead of the computer, or
turning the pen between fingers.
71.
Oral hygiene - poor oral health leads to the appearance of
cognitive decline.
72.
List - design helps making connections lists and analysis
tasks but both visually and using memory.
73.
Variety - Say no routine because the brain is not good;
Thus, diversity is the watchword and it requires choosing: food,
movies, places for leisure, etc.
74.
Stop smoking - nicotine reduces the ability of brain
function by restricting the flow of blood reaching the brain.
75.
Limit alcohol consumption - alcohol affects mental health
in the short term, and also the consumption of alcohol often leads to
long-term cognitive decline.
76.
Confidence - intuition and the natural power of the brain
are stimulated only by trust in your own instincts.
77.
78.
Journal - Keep a journal means providing new connections
to end of the day.
79.
Translation - if you speak another language or simply
trying to learn another language, try to translate conversations,
scenes from TV or movies.
Challenges
Stimulate brain activity by detecting brain limits.
80.
"Using the other hand" scratch your left ear with your
right hand. So, force the brain to focus on an activity that usually is
done unintentionally.
81.
Traveling - this means new challenges for the brain, new
experiences, pictures, sounds, etc.
82.
Play Scrabble - this game causes the brain to make
multiple connections and find the most effective solutions for
certain challenges.
83.
Recall Reminder - the remembrance of facts, important
details or conversations in the last few days, the brain is stimulated
and enhanced neuronal activity.
84.
Way to work / school - rerouting means avoiding routines,
which contributes to increased neuronal activity.
85.
Extra responsibilities - assuming additional responsibility
is a new challenge for the brain, so not all tasks assigned to
subordinates!
86.
Save phone numbers - brain will be engaged in an intense
effort when trying to remember a phone number.
87.
Rearranging the furniture in the house - it is amazing
how much the brain can get used to a certain environment, but if
everything is rearranged it will live a new experience with the entry
in each room.
88.
Making random tasks - Avoid routine by performing
random tasks.
89.
Interviewing - questions related to work or relationships
help refresh and stimulate learning information.
90.
Involvement physical and mental the more brain
involved in physical activity when combined with mental activity,
and vice versa; for example: play with a pencil while reading.
91.
Tests - solving tests in different areas help uncover
weaknesses and finding solutions for their improvement.
92.
a person is used to talk on the phone with clients, may try to use
electronic mail to gain a new experience.
93.
Save names - it goes on the same overriding principle that
memorizing phone numbers, so it is recommended that at every
party or social event trying to remember the names of all guests.
Vitamins
The brain, like other organs of the body needs vitamins to maintain
healthy and rich highest activity.
94.
Vitamin E - a sufficient amount of vitamin E in the body
help prevent Alzheimer's disease.
95.
Lifestyle
A healthy lifestyle keeps the mind sharp at any age.
96.
Maintaining health - high intake of saturated fat or Type 2
diabetes affects brain health.
97.
Maintaining an optimal level of energy - exercise and
healthy diet ensure individuals fulfilling the necessary energy for
daily activities.
98.
Heart Health - Physical activity are also useful for heart
health and maintaining brain health.
99.
Remedies - to avoid the side effects caused by some natural
remedies to your doctor!
100.
Protection during exercise-for example, if you ride your
b i k e is recommended the use of helmets, as each suffered
concussion increases the risk of dementia.
CHAPTER 6.
NEUROBIC TIPS
Neurobic exercises use the five senses in new ways to enhance the
natural function of the brain to form associations between different types
of information. Associations are the building blocks of memory and
underlie the way we learn. Just small changes in daily habits and you can
turn routine daily mental exercises to strengthen.
Lack of concentration or memory problems mean also poor health,
but we do not realize it. Maybe that's why you're tempted not to give
them too much importance. But the proper functioning of the brain is the
miracle that make every day better and helps you exactly when you need
it most.
In this book are gathered together all findings of researchers from
several foreign universities on what to do in one day to improve your
memory.
One Day Program
7.30. Put in your bowl cereal and yogurt for breakfast and a handful of
blueberries. They are rich in flavonoids, which helps to increase blood
flow to the brain and increase the concentration up to 20% per day. Then
drink a glass of apple juice. This defends from oxidation your brain cells,
the loss of memory is caused by the destruction of these cells.
8.30. Train your mind way to work. Complete a crossword puzzle,
choose a game for concentration and attention from your mobile phone.
If you do these exercises twice a day you can prevent memory loss.
10.00. You have all sorts of lapses, you feel that you have words on the
tip of the tongue, but you can't remember them? Do not go over time and