My tips to increase brain potential
Walking about 45 minutes three times a week increases the storage of episodic memories by 20 percent and optimizes brain functions
CSIC researchers discovered that the i-DNA structure of the human genome can adapt its shape to the pH of the environment. This will allow advances in nanotechnology applications and in the modulation of key processes in the creation of phenotypes.
The classic DNA double helix was discovered 70 years ago by James Watson and Francis Crick. But little is still known about the flexible regions of DNA, capable of adapting their shapes to the environment. i-DNA is very different from the double helix, and shows transient behavior at certain times in the cell cycle. It is found near the promoter regions of a large number of human genes and is stable in acidic environments. Now it has been discovered that it is capable of forming under physiological pH conditions, adapting its structure to do so and acting as a control mechanism in the modulation of gene expression, which directly influences the creation of phenotypes.
These molecules, capable of changing shape in a controlled way, are key to the nanotechnological design of manometric-scale devices such as sensors and motors.
What does this discovery teach us? The fact that we are biologically equipped at the genetic level to adapt to change, we are flexible to it, hence we can constantly evolve. Nothing is final and permanent in our body. Everything can be rewritten.
A key factor for performance is being able to train memory. I practice meditation since I was 16 years old. One of the techniques I mastered was visualization. In a state of complete concentration and abstraction, he used to remember some moment of the day walking through the streets of the city. Then I saw myself in 3D, in full color and in omnivision, I could see all the details of the environment all around me, on all four sides, that my subconscious and unconscious minds had registered.
The association can complement this practice, it consists of taking a piece of information and linking it with an image, symbol or word that can be easily remembered and leads to the information that needs to be remembered.
It was through this basic training that later in writing and journalism I learned to write with my mind in a lucid subconscious state. In other words, write without thinking, letting the subconscious mind, the subconscious memory do all the work, and do it very quickly.
Anxiety disorders disturb the ability to sleep and this impairs the normal functioning of memory. Lack of sleep affects mood, increases irritability and even leads to depression. Sleep allows our body at the cellular and neural level to reset, repair itself, and as a consequence the next day when we wake up we feel more energized and rested. It also collaborates to fix the data in our memory.
For proper sleep hygiene it is very important to maintain a consistent rest schedule throughout the week. Studies have been done and from 10:00 p.m. to 2:00 a.m. is when the body relaxes and repairs itself most deeply during deep sleep. This must be accompanied by spending at least 30 minutes outdoors during daylight hours.
If you suffer from insomnia, it is not advisable to drink coffee after 2:00 p.m. The practice of regular physical exercise contributes to improving the quality of sleep, but the feeling of sleep decreases if one exercises shortly before going to sleep.
Sleep apnea can cause memory loss about 10 years earlier than the average healthy population. For a healthy and restful rest, you should sleep an average of 8 hours a day.
Napping is advisable. The ideal is 45 minutes to an hour and a half before 3:00 p.m.
Caffeine, tobacco and alcohol should be avoided, as well as meals that are too copious or that cause burning. It is also necessary to check if the medicines we take contain stimulant principles.
If we are assaulted by insomnia, reading, listening to music, hot and relaxing baths or deep breathing are recommended.
It is very important to avoid urban pollution. Just two hours of breathing in car exhaust slows down brain activity. So if you can do it, live in contact with nature, in the countryside or in a country house.
Polluting gases affect the activity of the default neural network (DND). Set of three interconnected brain regions that affect memory capacity. According to the intensity of the contamination, the number of neural connections in this network is reduced. But when you breathe fresh air again, the connections return to normal.
However, it has been proven that people who live less than 50 meters from a road are more likely to develop dementia.
As the body ages exposed to various opportunistic diseases. Alzheimer’s disease is the most common form of dementia: it is estimated that it represents between 60% and 70% of cases. Dementia affects around 50 million people globally, of whom around 60% live in low- and middle-income countries. Every year about 10 million new cases are registered.
It is estimated that between 5% and 8% of the general population aged 60 and over have dementia at any given time.
To prevent this disease, a healthy diet is key. We must take care of blood pressure and cholesterol level. Ideally, the pressure should not exceed 120/80. Sugar needs to be regulated. If we eat too little our brain will lack energy, if we eat too much we can destroy blood vessels and tissues, causing premature aging and serious cardiovascular problems.
Healthy fats should not be lacking in the diet, they are found in salmon, avocados, nuts, blueberries or cruciferous vegetables (arugula, broccoli, Brussels sprouts and collard greens).
Do not smoke, there is a 30% higher risk among smokers of developing dementia than among non-smokers.
Being kind and non-aggressive releases serotonin and endorphins into our system, keeping us more collected, focused and calm.
Constant learning establishes new synaptic connections in the brain, the more connections one has, the more his memory and intellect will improve.
Fruits and vegetables should not be missing. Especially broccoli, cabbage, spinach, beets, eggplant and paprika. Plums, blackberries, grapes, strawberries, cherries, and blueberries boost our brain health. So that we do not lack omega-3 it is advisable to consume tuna, mackerel, salmon or anchovy. The most recommended oil for cooking is extra virgin olive oil. This product eliminates bad cholesterol and increases good cholesterol.
Dragon fruit, pistachios, pumpkin, tomato puree, brussels sprouts, olives, cinnamon, edamame, collard greens, drink plenty of water, oranges, kale, healing garlic, are especially recommended. a glass of red wine per day, pure chocolate, sardines, lentils, natural almonds, pomegranate, blueberries, red beets, fresh salmon, turmeric, chia, apples, avocados, aubergines, broccoli, carrots, chickpeas, figs, cranberries, flaxseeds, chili peppers, ginger, grapefruit, green tea, beans, kiwi, mackerel, dried fruit, oats, legumes, pears, asparagus.
Foods that unclog arteries include oranges, kale, garlic, tomatoes, dates, red wine, chocolate, sardines, lentils, almonds, pomegranates, blueberries, beets, salmon, turmeric, chia seeds, apples, avocados, eggplant, broccoli, carrots, chickpeas, coffee in moderation, cranberries, figs, flaxseeds, labuyo peppers, ginger, grapefruit, green tea.
So far the best way to prevent neurodegenerative diseases is physical exercise. Practicing physical disciplines keeps our body healthy and improves the oxygenation of our brain, strengthening it. The ideal is to practice an average of one hour per day and face new goals and challenges.
To improve our level of productivity, the first thing is to sleep well, eat healthy, have a good, nutritious breakfast based on fruit, eggs, cheese and honey, meditate, do morning exercise even if it’s 15 minutes a day to start the day, undertake a of the tasks that we accumulate as pending in our list during the morning that we are more lucid and active. Take care of personal matters before dedicating ourselves to work, such as doing laundry, cleaning the house, etc. To be truly successful, the mind must be under constant training, which is why it is vital to learn something new every day and, if possible, follow a constant academic training focused on research. For things to go well for us during the day, it is essential to make a prior task plan, a mental map selecting the important from the urgent.
Another strategy is to apply “deep work” or Deep Work. Achieving concentration without distraction. This increases the cerebral processing capacity and the focus on each subject, allowing a greater number of variables to be observed holistically. To practice it, the first thing is to identify the distractions and proceed to eliminate or reduce them. Determine the time of maximum productivity, which can be in the morning or in the afternoon depending on the biological rhythm of each individual. The mental association facilitates the entry to higher concentration states, in this way positive rituals can be created on the habits. work ites. The brain has limits to its work potential, in general it maintains a high productivity for four hours, with 10 minutes of rest between hours. It is very important to plan the task, to know in advance the route that our brain will follow to make the necessary connections to carry out the desired work.
It is very important to maintain relaxing routines such as walking, washing dishes, cleaning the house… Exercise changes the neural structure and its links become richer. The number of neuronal spines grows, mushroom-shaped protrusions that arise in the trunk -the axon- of the neuron and promote the formation of synapses, the essential nerve connections responsible for our ability to formulate thoughts and concepts. We don’t quite know how this miracle takes place in molecular terms, but it does happen.
Researcher Art Kramer, from the University of Illinois at Urbana-Champaign (USA), is convinced that walking for about 45 minutes three times a week increases the storage of episodic memories by 20 percent and optimizes brain functions, according to he told Newsweek magazine.
A year of exercise almost works wonders, experiments reveal. Thus, a 70-year-old individual could achieve the neural connectivity of a thirty-something, with consequent improvements in task planning, the ability to multitask, and so on. Knowing that, over the years, we lose these valuable links between nerve cells.
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