How to become smarter: 5 recommendations from experts on healthy lifestyle
Just a few small changes will help youimprove brain function, improve health and become happier. Do you want to achieve this result? Then try to get a number of useful habits, which are told by experts on healthy lifestyles in the books "One Habit a Week" and "Starch Energy" (MIF Publishing House). Five tips for those who want to become smarter - right now.
Read books at least 20 minutes a day
Books, unlike television shows orrollers on the Internet, develop the brain and help to keep a good memory until old age. Reading, you do not just expand the vocabulary and become erudite, but still develop your imagination and train the ability to concentrate.
A study by Dr. David Lewis-Hodgson fromLaboratory of the brain at Sussex University showed: reading helps us cope with stress. It is enough to spend only six minutes alone with the book in order to significantly reduce the level of anxiety and feel much better.
It turns out that reading is one of the most useful forhealth of leisure activities. That's why it is recommended to allocate at least 20 minutes a day for it. At the same time, it is necessary to choose sufficiently large texts. It is desirable that they were really interesting to you, otherwise you will not get the pleasure of the process. Do not stop at one thing, try to refer to different genres, styles, authors.
Often go out into the street
From walks in the open air we get a triplebenefit. First, we are positively influenced by sunlight. It raises mood, regulates biological rhythms, improves sleep, and also promotes the production of vitamin D, which helps the body resist various diseases.
Secondly, only on the street we can get thatthe amount of oxygen that is necessary for the normal functioning of the brain. The lack of this element in the blood is fraught with headaches, memory impairment, depression, a feeling of fatigue and a decrease in concentration of attention.
Third, walking is a movement. As research shows, any physical activity contributes to clarity of thinking and brings a sense of joy. So if you want to increase your intellectual abilities, try to go out on the street as often as possible.
Fill your life with music
Dr. Suzanne Hanser explored how differentmelodies affect our intellect, and came to a curious conclusion: when listening to songs of any genre, virtually all areas of the brain are activated. This speaks of the undoubted usefulness of music for our minds.
Other scientists claim that music also increases our ability to resist stress, calms the nerves, improves memory, helps to cope with insomnia and mental disorders.
All this proves what music should be donepart of his life. Create playlists with compositions suitable for different situations. Some tracks will help to concentrate on the work, others - calm under stressful conditions, cheer up when you are sad, or create the right atmosphere for a romantic dinner. Do not dwell on the melodies of one genre, expand your musical horizons.
Eat more vegetables, fruits and berries
Vegetable food is a rich source of substances,stimulating the brain. For example, berries such as currants, blackberries, raspberries, strawberries and blueberries contain many flavonoids, polyphenols and antioxidants that protect against the development of senile dementia and Alzheimer's disease.
The most useful vegetables for the mind are tomatoes. They contain folates, magnesia and antioxidant lycopene, which have a positive effect on the mental state and speed up the thought processes. Cabbage and spinach slow the aging process of the brain. Beet helps to improve memory and mindfulness. Garlic and onions are not less beneficial.
Enter as much of your diet as possibleplant food. Some researchers recommend to completely abandon the meat and dairy products, which provoke the development of diseases of the heart, blood vessels, liver, kidneys and joints. To the body received all the necessary substances, use starch-containing vegetables, legumes and cereals.
Be sure to exclude fish from the menu. Contrary to common misconceptions, it does not improve brain function, but vice versa. The mercury contained in it causes motor impairment, memory impairment, and learning problems.
Do not neglect the night rest
Most people are familiar with the consequences of sleeplessnessnights: irritability, lethargy, inability to concentrate. The constant lack of sleep leads to a deterioration of memory, depression and slowing down of mental processes. During one study, the researchers found that children with a higher IQ sleep approximately half an hour longer than their peers.
Nedosyp can lead to various diseases: disorders of the psyche, heart attacks, strokes, heart failure, increased pressure. It follows from the above that it is impossible to reduce the time of sleep in any case. And nevertheless, we often neglect this rule: we stay up late in social networks, work till late at night or watch an interesting film, despite the fatigue.
To preserve health and intelligence, it is necessarystrictly observe the sleep regime. Just follow the following simple principles. Go to bed at the same time every night. Sleep at least 7-8 hours. Get comfortable bed linens. If you are disturbed by extraneous noise, use ear plugs. Do not forget to put out the light. Adjust the temperature and humidity in the room so that you feel comfortable. Before the night rest do not load the brain with any problems, do not drink coffee and do not eat much food.
About how to develop more intellectual abilities and strengthen health, read in the book "One Habit a Week".
More about healthy nutrition can be learned from the book "Energy of starch."
