Science of helping your brain/mind flow

• 10% Cocoa per Day
• molecular mechanisms of cocoa to circumvent renal cortical damage that involve improvement of antioxidant competences, stimulation of autophagy and suppression of apoptosis
• Altered gut microbiome
• is one step to neurocognitive effect , for example with pro- or prebiotics - independent of dosage or intake duration
• 1.5 to 3 g Plants a day
• lower cognitive decline in age trough lowering of cholesterol

• Dont use preperates to cover brain or health needs!
  some of them are unhealthy cause they provide to much of a normaly healthy ingredient making you sick at the end

• Dont eat high carbs!
  Things in your brain cant work nicely when the body produces to much insulin caused from carbs

• dont eat highly processed food without omega3
  link to memory loss when you lack the fatty acid

• breath trough your nose
  The benefits of nasal breathing are associated with how this breathing purifies, heats, moistens, and pressurizes the air. These changes to the air increase oxygen absorption by approximately 10-15%.

• train instability resistance (balance) twice a week
improves working memory, processing speed and response inhibition

• Cold Showers
It releases anti-depressants and is an stress trainer. so its a good prevention if you seem to have a lot stress. i recommend to start cold and change it to warm later.

• Oral Hygiene
  Lowers heart disease risk which links to less cognitive decline

• Exercise physically

10 minutes a day running will help to release neuronal builders and strengthen your allready existing neurons

walking 5 miles weekly protects structure

Hint: consider training with "tabata" : 20 seconds training, 10 seconds pause , repeated for minimal 4 times- leads to 150% v02max (oxygen intake)

• dont try to overuse alcohol

healthy amount: 0,5 l each day on 5 days a week

• keep distance from drugs

even if you think they provide you a brighter sight of how things are, they change your neuronal connections

• Use Tapping and Self-Soothing

powerful anti-stress tools and immune boosters

• Sleep Apnoe

Will decrease your performance and is bad for your hearth

• Wear a sleepmask

improves episodic learning and alertness

Mobile Tool

- SnoreFree

• Tension, Stress and Trauma Release (TRE)
• Lumbar and Thoracolumbar Posture Training

increases stress resilience

recommended apps are mentioned below

• exposure to as much sunlight as you can get (without getting "bourned")

improves circadian alignment, sleep and mental health

• air pollution

reduces cognitive performance by up to 8% the same day you get exposed to it. consider to buy an air cleaning device for your indoor activities

• Essential Oils

lowers blood pressure and as a result also stress

recommended apps are mentioned below

• Sleep

is used to store information in your long term memory, dont lose it! study shows that uncovered sleep can be restored in the next 2 days.

try to protect yourself from blue light in the evening (with blue light filters) while getting more light exposure in the morning: "melatonin and two of its metabolites help memories stick around in the brain and may shield people from cognitive decline."

• Use your subconsciousness

Things become sticky when you repeatly hear or see them. Try to take a look on motivational short notices over the day

recommended apps are mentioned below

• Watch "beautiful" Pictures or get inside an nature environment

'If the information arrives at the synapse as a signal, signal processing is enhanced, which ultimately leads to improved learning and development. In this context, the complex networks of lipids and proteins had a decisive effect on the functioning of the synapses. Thus, the current study provides a molecular explanation for why an enhancing stimulating environment can have a positive effect on neuronal plasticity and brain development.'

• Sleep

Sleep as Android

• Subconsciousness

Unlock your mind

• Nature Pictures

Wallpaperer for Reddit

recommended apps are mentioned below

• listen to music

brain areas get activated. musical training over time shown to increase connectivity of certain brain regions

recently : music with special meaning for a person stimulates neural connect

• Repeated sauna use

optimizes stress responses (hormesis/ heat shock proteins)

• drawing practice

enhances how brain shares information about objects between different regions

• Games

yes even games can help you, action games fasten your cognitivity

• Font Benefits

- large, bold or spacing = memory, read, learn

- aestethic = creative

- serif = slow | sans-serif = fast

• Use different Smartphone Keyboards

Typing Speed has potential to infer cognition

• Giving (doing good)

the Serotonin Release of Giving improves memory

• Drawing Practice
InColor

• Games
- Dragon Fly
- Death Worm
- Fruit Ninja
- Temple Run
- Sonic Jump Fever
- Smash it
- Zombie Smasher
- Race the Sun
- Metal Madness

- Mobile Legends

- Jetpack Joyride

- Real Boxing

- Dead Target

- Dancing Road

- Shellfire

- Kickflight

- Overdrive

- Bomb Bots Arena

- Into the Dead

- Dynamix

- Magica.io

• Typing

- Typewise

• Positivity (doing good)

- https://www.brainyquote.com/topics

recommended apps are mentioned below

• Meditation

daily session of meditation , even in doses of 5-10 minutes per day can improve mood, destress, helps fokus

• Brain training (lasts 12 days)

classical advice and hot science topic some scientists beliefe you just get better in the tasks , my opinion: if brain gains neuronal connections , its good choice/thing. average brain starts to slowly reduce unused parts at age of 25!

Hint: Problem Solving Training - "PST are mainly improved capacities for planning and memory"

• Spatial Memory Training

showed increase in logic solving after it, use tests / this

recommended apps are mentioned below

• Learn

The more you remember the easier you will keep information, but be aware- the brain slowly fades unused information when it gets new input. Ask yourself before learning what it may help you with in the future to stay more motivated

• Meditation

- Mesmerize - with visual , audio and breath stimulation

- Brain.fm - i prefer those sounds as they are binaural, bringing your head in a synchronized state with the selected mindset

• Brain Training

- Neuronation

- Brain Wars

- Nonogram King

- Sudoku4two

- Futoshiki

- Hex2048

- Loop: Energy

- I Love Hue too

- Logical Reasoning Test

• Problem Solving

- Imaginari

- Creative Everywhere

• Spatial Memory

- Hyperforma

• Learn

- Audio Now

- StudySmarter

- Coursera

- StoryShots

- Deepstash

- 12 Min

- Inshorts

- MyDailyInput

- Quizizz

- QuickRead

• Plan your work

we most productive in little time frames, this covers also learning. Dont multitask, if you excluded all unnecessary distractions, you can enter the highly effective flow state. motivate yourself when imagining why you do something. Theres no reason to think "i cant" , instead think "i dont". failure is the key to sucess , learn from it

-- proven methods are mentioned below

• journal your day

lowers blood pressure, hightens immune response, better memory

tip : write about what was emotionally significant and what had value for you (or what made your day)

Recommended App

DailyBean

• 25 minute , followed by 2 minute break , repeat 3 to 4 times until you choose a larger break of around 15 minutes

• 90 minutes , followed by a 10-15 minute break

this also helps when doing things you dont like or if you are procrastinating - brain sends a pain reaction 20 minutes of time , if you overcome that period you will teach yourself its not that bad

surprisingly the same time span (20 minutes) is needed to decrease your focus, breaks will help you getting new information processed

- Eisenhower Matrix can help planing tasks effective

• Oil and Nuts https://www.nejm.org/doi/full/10.1056/nejmoa1800389
• Fasting https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/
• Egg Yolks https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585560/
• Curcumin https://pubmed.ncbi.nlm.nih.gov/24405689/
• Omega-3 https://www.sciencedaily.com/releases/2021/10/211014172753.htm
• L-Theanin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/

• Gut Microbiome- https://link.springer.com/article/10.1007/s00394-021-02760-4
• Plants

https://pubmed.ncbi.nlm.nih.gov/32105111/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/

• Supplements- https://www.nejm.org/doi/full/10.1056/NEJMsa1504267
• Insulin Resistance- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/
• Nasal Breathing- https://www.jneurosci.org/content/38/48/10286
• Instability Resistance- https://pubmed.ncbi.nlm.nih.gov/32054896/
• Cold Showers- https://clinicaltrials.gov/ct2/show/NCT04130126

• Oral Hygiene- http://my.clevelandclinic.org/services/heart/prevention/risk-factors/hic-oral-health-cardiovascular-diseases
• Walking https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184838/
• Alcohol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/
• Tapping https://pubmed.ncbi.nlm.nih.gov/32162958/
• Soothing https://www.sciencedirect.com/science/article/pii/S2666497621000655
• Sleep Apnoe

https://pubmed.ncbi.nlm.nih.gov/22661967/

• Sleepmask

https://academic.oup.com/sleep/article/46/3/zsac305/6912219

• TRE

https://traumaprevention.com/research/

• Posture

https://pubmed.ncbi.nlm.nih.gov/25222091/

• Immune System https://www.apa.org/research/action/immune
• Daylight Exposure https://www.mdpi.com/1660-4601/18/19/9980
• Air Pollution https://www.sciencedaily.com/releases/2021/10/211006170717.htm
• Essential Oils

https://pubmed.ncbi.nlm.nih.gov/17211115/

• Sleep https://onlinelibrary.wiley.com/doi/10.1111/jpi.12703
• Subconsciousness https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/abs/unconscious-influences-of-not-just-on-decision-making/4EE8D5F46CDD50743CF95072590E955F
• Exposure to Nature / Nature Pictures

https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01413/full

• Music https://content.iospress.com/articles/journal-of-alzheimers-disease/jad210610

https://www.ncbi.nlm.nih.gov/pubmed/15296685

• Sauna

https://www.sciencedirect.com/science/article/pii/S0531556521002916

• Drawing https://neurosciencenews.com/drawing-seeing-15334/
• Action Games https://www.sciencedaily.com/releases/2017/12/171212102158.htm
• Meditation https://pubmed.ncbi.nlm.nih.gov/28376373/
• Brain Training https://pubmed.ncbi.nlm.nih.gov/32011155/

https://www.tandfonline.com/doi/full/10.1080/10749357.2021.1926136

• Spatial Memory

https://www.nature.com/articles/s41562-021-01118-4

• Learning https://www.scientificamerican.com/article/london-taxi-memory/
• Planned working

https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool

• Fonts

https://cognitiontoday.com/font-psychology-research-and-application/

• Keyboard

https://pubmed.ncbi.nlm.nih.gov/34612605/

• Giving

https://www.psychologytoday.com/us/blog/vitality/201404/the-neuroscience-giving

• Journaling

https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F

• Isolated Nicotine

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018192/

• Piperine

https://pubmed.ncbi.nlm.nih.gov/18639606/

• Cocoa

https://pubmed.ncbi.nlm.nih.gov/31773121/

• Exercise

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686

Do you wonder what changed since your last visit?

Latest add: new section influences 2 + influences app added, spatial training tool added in mind, added nutrition entry