Increase your brain here:
You can optimize your long-term memory and concentration by:
1) Regulatory Exercise – A fit body supports a healthy mind, and a healthy mind is a necessity for superior recall and focus. In addition to improving circulation and raising oxygen levels, exercise causes your brain to release dopamine, which gives it a sense of well-being and promotes restful sleep. This counteracts the stress that decreases the levels of dopamine in the body leading to an unhealthy outlook and poor sleep.
2) Conscious Breathing – Slow, regular and full inlet breathing (which fills the stomach) optimizes oxygen levels in your body, relieves stress and increases concentration levels. This type of breathing is practiced by meditation practitioners. Most people practice shallow breathing in the chest, which is an inadequate and harmful breathing technique. In Western society, large coffers and small waists are glorified, leading to this practice of unhealthy breathing. By fully utilizing the diaphragm and expanding the belly in inhales and contracting in exhales, the body will enjoy greater benefits.
3) Eat Properly – A balanced diet with enough essential fatty acids that help build brain cells, amino acids that are needed for the production of neurotransmitters, and carbohydrates that provide glucose ("fuel brain") is critical to a function Cerebral optimum. Foods rich in essential fatty acids include roasted nuts, pumpkin seeds, salmon, sardines, trout, tuna, avocados and fresh coconut. Amino acid sources include eggs, dairy products and green leafy vegetables. Healthy sources of carbohydrates include fruits and vegetables, brown rice, whole wheat bread, oat porridge, and whole wheat pasta.
4) Increase iron – iron intake helps to gain and maintain energy and alertness. The daily dose of iron should be 15 to 20 mg. Higher doses than this can cause upset stomach and constipation. Good sources of iron include almonds, hazelnuts, soybeans, oats and wheat bran, and boiled mussels.
5) Increased intake of vitamin A – Vitamin A is a powerful antioxidant that helps keep free radicals away from the brain and helps protect the body from infection. A daily dose of 800 mcg is recommended. Foods rich in vitamin A include carrots, sweet potatoes, pumpkin, kale, melon, apricots, peaches, papayas, mangoes, milk, eggs and liver.
6) Increased intake of vitamin B12 – Vitamin B12 helps to make red blood cells and is important for the function of nerve cells. It helps to produce methionine which in turn is necessary to produce S-adenosyl-methionine (SAMe). SAMe participates in the manufacture of neurotransmitters and in the cerebral metabolism. A daily dose of 100 to 250 mcg is recommended. Good sources of vitamin B12 are fish, red meat, poultry, milk, cheese, and eggs.
7) Increase Vitamin B6 Intake – Vitamin B6 is compatible with normal functioning of the brain and nerves and also helps the body metabolize proteins and produce red blood cells. A daily dose of 25 to 50 mg is recommended. Vitamin B6 is found in potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs and spinach.
8) Increased intake of thiamine – thiamine (vitamin B1) helps the body to metabolize carbohydrates and is necessary for proper heart, muscle and nervous system function. A daily dose of 20 to 30 mg is recommended. Good sources of thiamine include pasta, meat and fish, dried beans, soybeans, peas and whole grains.
9) Increased intake of niacin – Niacin (vitamin B3) supports nerve function, helps convert food into energy and helps maintain healthy skin. A daily dose of 30 to 75 mg is recommended. Niacin is found in red meat, poultry, fish and peanuts.
10) Increased intake of vitamin C – Vitamin C (ascorbic acid) plays an important role in the synthesis of the neurotransmitter norepinephrine and stabilization of free radicals in the brain. It should be consumed in the form of calcium, potassium, zinc and magnesium ascorbates that are optimal for counteracting oxidative stress. The recommended daily dose of Vitamin C is 1000 to 2000 mg. Foods rich in vitamin C include oranges, mandarins, grapefruit, tomatoes, peppers, broccoli and potatoes.
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