Tablets to improve brain activity and memory. How to improve brain function: productive ways and recommendations

2-3 times a week helps to activate the blood circulation of the brain and improve memory. Also, physical exercise stimulates the growth of nerve endings, which prevents the weakening of memory and helps to better
memorization process. Aerobic exercise plays an important role in this process.

One of the best exercises, strengthening memory - an ordinary "cramming". Sufficiently frequent repetition of the material allows you to remember almost an infinite amount of it. In this case, repetition at reasonable intervals will be most productive. This is necessary to prevent brain fatigue from excessive stress. Also during breaks, the process of fixing associations by our subconscious takes place.
The most successful memorization is guaranteed by an organized system of associations, which depends both on their strength and on their number. The formation of numerous and diverse associations with all the facts that need to be remembered, i.e. the establishment of a close relationship between them, their longer thinking, allows you to improve the quality of memory and speed up the process of memorization in the future.

Brain Stimulation Exercises
1. New environment
Go where you have never been before or where you go very rarely. It could be a new big park or a jewelry store in the neighborhood.
2. New smells
Buy bottles of essential oils or any flavored items. Every morning, as soon as you wake up, inhale a new smell - this will allow you to "wake up" the brain.
3. Closed eyes
In the evening, do not turn on the light in the apartment - walk around the rooms from memory. This exercise will increase attention and concentration. You can also take a shower with your eyes closed. Since you can't see anything, other senses are sharply activated.
4. Change of working hand
Brush your teeth not with your working hand, but with the one that is less active: if you are right-handed, brush your teeth with your left hand, if you are left-handed, with your right.
5. New wardrobe
Wear different things. Scientists have proven that depending on the clothes of a person, not only his feelings change, but also his way of thinking.
6. Braille (reading and writing system for the blind) and sign language.
Mastering braille and sign language is difficult, but the ability to read and speak with your fingers will greatly develop your senses. In sign language, it is enough to learn standard communication phrases: greetings, simple questions, answers.
7. New road
Go to work (to the store) on a new, unfamiliar road. Even if the new path is longer, it's okay. This will not only have a positive effect on brain function, but also help maintain harmony.
8. Self-confidence
Be more confident in yourself. Even if you are offered a job that you are not very good at, take it. The brain fires up quickly when you don't know exactly what to do.
9. Non-standard answers
Answer standard questions in a non-standard way. Even to the question "how are you?" you can answer with dozens of different phrases - give up stereotypes.
10. Coins
Learn to distinguish between coins of different denominations only with your fingers. Exercise is useful to do when you are waiting for someone or something. Time is running faster, and the wait becomes less tedious.
11. New magazines
Choose those magazines and newspapers that you usually do not pay attention to. For example, if you're into fashion, buy an economics magazine. Do you like to read about travel and other countries? Give preference to an animal magazine. It is not necessary to get carried away with something new, it is enough to change the subject of what you are reading from time to time.
12. TV without sound
Turn off the sound of the TV and, while looking at the picture, try to reproduce the dialogue or monologue. If you do this exercise with friends, it will turn out to be very comical and interesting.
13. Varied rest
If you usually spend your weekends in the city, next time go to nature. Don't like listening to music? Go to a music concert - you will get a lot of new sensations. Even if you don't like it at all, you can leave.
14. New pace
This exercise can be done on a day off. If you usually do everything slowly, try to speed up the pace by 2 times. If you can’t sit still for even a minute, force yourself to do everything slowly. It requires a lot of concentration.
15. Jokes
Coming up with new jokes and anecdotes is very entertaining and good for the brain. This not only stimulates mental activity, but also develops the ability to think creatively (creatively).

Memory exercises
1. Tell yourself: remember this!
For example, if a stranger is introduced to you, say their name to yourself and tell yourself to remember it. So you unconsciously transfer this information to the status of more important.
2. Find motivation
Try to imagine how the person whose name you need to remember can be useful to you in the future? The search for motivation will stimulate the brain, and it will be easier to remember the name.
3. Associate! "Method of Cicero", "method of the Roman room" or "method of places".
Its essence lies in the fact that the "units of information" that need to be remembered are mentally placed in a well-known room in a strictly certain order. Then it is enough to remember this room in order to reproduce the necessary information.
4. Study foreign languages
This most directly activates memory and develops associative thinking. It will become easier to remember not only foreign words, but also facts from everyday life that previously required constant reminder.
5. Remember phone numbers
To get started, learn the phone numbers, including cell phones, of those with whom you communicate most often. Then start memorizing numbers less than important people. Look at the number, look away, repeat the numbers to yourself - and so on until the number is completely remembered. In the future, unnecessary phones will be forgotten due to uselessness, and this is normal. The main thing is to keep the information in memory for at least a few days.
6. The method is based on a game called "dice".
Develops memory and attention. They train pilots, chess players and special services. The bottom line: you need to buy 10 identical bones, in size and color, take 3 to start, shake in your hands (or not in your hands), put on the table, raise your hand for a split second and cover again so that you see all 3 bones, say , what numbers fell out and the approximate arrangement of the cubes. Gradually increase the number of bones, try to bring it up to 10. When it becomes easy, you can replace some of the bones with others of a different size and color. Over time, it is worth changing objects, for example, trying to do this with rice cereal. Repeat the exercise daily for 15 minutes.
7. This method is used by almost all participants in the memorization championship.
So, a person can keep his attention on an object as long as he is interested in it and as long as he can find something new in it. Then attention weakens and switches. This is a proven fact. The essence of the exercise: imagine any object, for example, a laptop, and keep the thought on it. At the same time, nothing can be done with an imaginary object, only present a static image. In a few minutes you will already be thinking about something else, but not about the subject, and if at first you thought about a laptop, then you start thinking about which model, then which manufacturer, etc. Everyone thinks something of their own, but everyone gets a logical chain. At the moment when you realize that you are no longer thinking about the subject, you must go back along your chain, remembering each link and, as a result, return to the subject. Then we repeat. Exercise should be done daily, taking into account the specifics - almost anywhere. The methods were suggested by Nikita Semenov from SECL GROUP
8. Exercise of Pythagoras.
"Every day in the morning and in the evening you need to scroll through all the events in your mind last day remembering them down to the smallest detail. In addition, you should evaluate your own actions committed during this day, asking yourself the following questions: "What did I do today? What did I not do properly? What actions deserve condemnation and require swinging?

Having mastered the one-day technique of the examination of consciousness, begin to gradually plunge into the past, remembering what happened yesterday, the day before yesterday, etc. If you have the character to do this every day, success is guaranteed (this is verified) - your memory will be the envy of the most powerful computer with a huge database.

By training in this way constantly, in a month or two you will learn to keep your attention constantly on ... you will be able to instantly restore the events of any period of your life up to birth, you will easily memorize huge pieces of text and long poems, rows of numbers, sets of objects, gamuts of colors, melodies, etc. ..."

Increase IQ in 10 minutes
Yes, this is possible! The technique is also very simple, but it will improve intellectual ability for a short time.
1. Breathe deeply
One of the simplest and most effective exercises. During deep breathing, the body relaxes, and more oxygen begins to flow to the brain. Brain activity is equally effectively improved by both relaxation and a large number of oxygen in the blood. And you need to breathe only through the nose. You can learn how to relax and breathe deeply using meditation.
2. Autohypnosis
It's special psychological exercises. They are developed individually for each person and require control. Therefore, autohypnosis is advised only with a specialist, at least at the initial stage.
3. Sit up straight and close your mouth
This posture will allow you to focus and think more “healthy”. Experiment: first, solve some mathematical problem in your mind, sitting on a chair, slouched and with open mouth, and then - straightening up, with a closed mouth. You will immediately see the difference.
Physical exercise is enough to get blood flowing to the brain. A small charge will "wake up" the brain and activate its activity. It's best to walk, but simple exercises on the spot (squats, jumps) may be enough.
5. Eat right

Nootropics and vitamins

WARNING: before using nootropics, be sure to consult a neurologist.

Medicines that improve brain function include drugs of the category of nootropics.

Nootropic plant origin This is Ginkgo Biloba from Evalar.
Nootropic synthetic origin"Nootropil" (or "Piracetam").
Lecithin (Greek λέκιθος - egg yolk) - esters of amino alcohol choline and diglyceride phosphoric acids; are the most important representatives of phospholipids.
Vitamin complex, including vitamin B5 (for example, "Bio-Max").

Definition nootropic drugs
The term "nootropics" was first proposed in 1972 by the author of the drug "piracetam" (K. Giurgea) to refer to agents that have a specific activating effect on the integrative functions of the brain, stimulate learning, improve memory and mental activity, increasing the resistance of the brain to aggressive influences, enhancing cortico-subcortical connections. IN Lately a slightly different meaning of this term has been proposed, providing that substances that activate the higher integrative activity of the brain, restore disturbed mnestic (i.e., associated with memory) and mental functions, reduce neurological deficits and increase the body's resistance to extreme influences should be considered nootropic.
Initially, nootropics were created to treat: Parkinson's disease in the early stages, senile dementia, Alzheimer's disease, narcolepsy, depression, attention deficit disorder and ADHD (attention deficit hyperactivity disorder). Now, such drugs are becoming a 'lifestyle drug' - the same as, for example, Viagra. According to WHO statistics, a third of the adult population in Europe and Japan takes drugs of this group.

Nootropil

Pharmachologic effect:
Nootropic agent. Renders positive influence on the metabolic processes of the brain: it increases the concentration of ATP in the brain tissue, enhances the synthesis of RNA and phospholipids, stimulates glycolytic processes, enhances the utilization of glucose. It improves the integrative activity of the brain, promotes the consolidation of memory, facilitates the learning process. Changes the rate of propagation of excitation in the brain, improves microcirculation without having a vasodilating effect, inhibits the aggregation of activated platelets. It has a protective effect in case of brain damage caused by hypoxia, intoxication, electric shock; enhances alpha and beta activity, reduces delta activity on the EEG, reduces the severity of vestibular nystagmus. Improves connections between the hemispheres of the brain and synaptic conduction in neocortical structures, increases mental performance improves cerebral blood flow. The effect develops gradually. It practically does not have a sedative and psychostimulating effect.

Indications:
Neurology: vascular diseases of the brain, chronic cerebrovascular insufficiency (impaired memory, attention, speech, dizziness, headache); residual effects violations cerebral circulation(by ischemic type); comatose and subcomatose states (including after injuries and intoxications of the brain); convalescence (to increase motor and mental activity); diseases nervous system accompanied by a decrease in intellectual-mnestic functions and disorders of the emotional-volitional sphere (including Alzheimer's disease). Psychiatry: neurotic syndrome, astheno-depressive syndrome (of various genesis, with a predominance in clinical picture adynamia, asthenic and senesto-hypochondriac disorders, ideational retardation); sluggish defective states (schizophrenia, psychoorganic syndrome); complex therapy: mental illness flowing on "organically defective soil"; depressive states resistant to antidepressants; poor tolerance of antipsychotic drugs (neuroleptics), to eliminate or prevent the somatovegetative, neurological and mental complications caused by them; cortical myoclonus. Narcology: withdrawal alcohol syndrome, pre- and delirious states, morphine withdrawal syndrome, acute poisoning with ethanol, morphine, barbiturates, phenamine; chronic alcoholism (with the phenomena of persistent disorders of mental activity, asthenia, intellectual-mnestic disorders). Sickle cell anemia (as part of combination therapy). In pediatric practice: if necessary, accelerate the learning process and eliminate the consequences of perinatal brain damage caused by intrauterine infections, hypoxia, birth trauma, oligophrenia, mental retardation, cerebral palsy.

While using drugs that improve brain function It is necessary to load the brain: learn, solve logic puzzles, think, memorize. The brain must work. Otherwise, there will be 0 sense from taking these drugs.

All the above information is a generalization of what was found on the net. I haven't personally tested it yet.

The ability to memorize and master information is an ability that absolutely every person needs. It is possible to possess such a skill only when memory does not fail. If incoming data is quickly processed and remembered, a person has a clear mind and can achieve a lot.

Everyone needs a good memory. It helps schoolchildren and students to quickly master educational material and successfully pass exams, employees of various fields to cope with the duties assigned to them and qualification checks, and for older people to maintain active brain activity and arrive in good physical shape.

Daily loads do not go unnoticed. They have a direct impact on the thought process when there is too much information, most of which is unnecessary. As a result, a person begins to forget most of the important “little things”, for example, when going shopping, they do not remember what they intended to buy, or whether the gas was turned off in the house when they left. Forgetfulness cannot be ignored at any age, as the situation will only get worse with age.

Among the available ways to improve memory and brain activity, the following are considered the best:

  • Enrichment of the diet with carbohydrates. The structure of these nutrients is converted into glucose. To replenish stock given substance it is enough to have breakfast with an omelette, a slice of bread baked from whole grains, and an omelette.
  • Dances and sports. You don't have to practice for hours. It is enough to perform some exercises that allow you to stimulate blood flow to the brain. Scientific research showed that in people who actively move, the assimilation of information occurs 20% faster than in those who neglect physical exercises.
  • Typing. Memory development is well facilitated by texts typed in unusual text, but the effect is noticeable not immediately, but gradually.
  • Search for information. You should not miss the chance to comprehend more, and not just fulfill your official duties. This will undoubtedly help stimulate brain activity.
  • Fix places in memory. People parking their car in the parking lot can stand nearby for a while, look to the left or right to remember where the car is.
  • A small amount of quality alcohol. A small portion before dinner is good for memory development, as it stimulates blood circulation.
  • High-quality teeth cleaning with dental floss. During the day, a large amount of bacteria remains on the gums from the food consumed during the day. And if you do not get rid of them carefully, they have a bad effect on the work of all organs.

These simple and available ways to improve memory is quite simple to implement in your life.

Pills to improve brain activity - TOP10

Modern pharmacology offers many medications that stimulate the brain and memory:

The tool normalizes brain activity, metabolic processes, reduces intoxication. These tablets improve the quality of sleep. They are a kind of vitamins that have a certain metabolic effect, contributing to the transformation of reactions occurring in the body, support the basic processes of life.

Taking pills increases concentration, improves memory, and normalizes brain activity. The drug contains piracetam and other auxiliary compounds, is a nootropic. Its reception helps to memorize information well, prevents the formation of blood clots, improves consciousness. Tablets do not lead to excitation of the nervous system.

Tonic preparation, which contains natural minerals and vitamins. Regular intake of these tablets stimulates metabolism, enriches the brain with valuable substances, reduces the degree of fatigue, is indispensable during depression, stress and anxiety.

A drug with a nootropic effect, which is used to improve concentration, restores memory, relieves dizziness, hypertension, atherosclerosis, lethargy. The action of the tablets is aimed at normalizing the work of the vestibular apparatus, reducing depressive states.

These nootropic pills improve the state of memory, the functioning of brain cells, greatly facilitate the process of mastering and remembering new incoming information, help in passing exams, reports and certification. The drug supports the rapid exchange of information between the right and left hemispheres, as well as cells in active state, uplifting.

It is a phytopreparation that helps improve blood circulation, as it nourishes the cells of the body with glucose. Tablets prevent thrombosis, eliminate tinnitus, restore visual acuity. They normalize blood circulation, which helps to increase the brain's ability to process learning.

Refers to nootropics and is taken to normalize the blood supply after suffering head injuries, strokes, migraines, and glaucoma. The drug helps to withstand mental and physical stress, and also reduces the manifestations of irritability and anxiety.

It is a pill prescribed to improve memory and brain activity, who have suffered diseases of the cardiovascular system and suffer from increased high blood pressure, as well as from constant dizziness, atherosclerosis, developmental retardation in childhood, panic attacks, intoxication from the use of alcoholic beverages and medicines. Like many other drugs, it is a nootropic.

This is a drug that is prescribed to people suffering from epilepsy, schizophrenia. The drug is also taken by those who are constantly exposed to great physical exertion, have diseases associated with changes in the vessels of the brain. Nootropic pills can be prescribed to children with mental retardation with attention deficit disorder and stuttering.

The drug is an angioprojector. The tool is developed on the basis of components of plant origin. It tones blood vessels, normalizes metabolic functions. Memoplant is taken to relieve headaches, dizziness, noise not only in the ears, but also in the occipital region, as well as in case of insufficient blood supply to the extremities.

Drugs sold in pharmacies improve memory, work brain activity and increase the possibilities that the body has.

Pills that stimulate memory and brain activity can bring much greater efficiency and no harm if you follow some of the nuances:

  • Glycine has no toxic side effects, so you can purchase the product without a prescription from your doctor.
  • Nootropil, on the contrary, cannot be bought in free sale. The body of a person who has suffered an injury or some kind of illness may react differently to taking the drug, which requires careful and careful handling.
  • Without consulting a specialist, you should not drink pills such as Intellan. It is better to start taking this remedy after consulting a doctor, following all the recommendations.
  • The effectiveness of Piracetam directly depends on the regimen of administration. It is recommended to take this drug only according to the recommendations of a specialist. The remedy is released exclusively by prescription.
  • Taking Phenotropil stimulates the work of brain cells responsible for memorization, but has many contraindications. Only a specialist is able to determine the effect of tablets on the body, so the remedy is dispensed by prescription.
  • Tanakan, produced in tablets, is dispensed by prescription, and in liquid form can be purchased over the counter.
  • Dosages of Memoplant from 40 to 80 mg can be bought without prescription from a specialist. When the amount of the purchased product is 120 mg or more, it is not released without a doctor's prescription.

In a pharmacy in free sale, you cannot buy drugs such as Pantogam, Picamilon and Aminalon.

Folk ways to improve brain function

You can activate and stimulate the work of memory not only with the use of tablets, but also with various folk remedies:

  1. Clover tincture. To prepare a home-made preparation, it is necessary to pour 500 ml of vodka into clover inflorescences, put in a cool place for 14 days. a tablespoon of this home remedy before going to bed is enough to improve the clarity of consciousness and mind, getting rid of the noise in the head.
  2. Horseradish with lemon. The tool is easy and simple to prepare. It cleanses the blood vessels and normalizes blood circulation. Juice made from 3 lemons is mixed with a jar of horseradish and 3 tablespoons of honey. This mass is left in the refrigerator for 3 weeks, and then taken in a teaspoon twice a day.
  3. Pine young buds. They bloom in the spring. You don’t need to cook anything from the kidneys, they just chew before eating, which allows you to restore memory and slow down the aging process.

Nutrition has a positive effect on the body and memory. It should be rich in protein. The diet must contain dried fruits, baked apples or potatoes, stewed carrots, walnuts, sunflower seeds, salads cooked in olive oil, and dark chocolate. Frozen blueberries and fresh blueberries have a positive effect on visual acuity and blood circulation in the brain.

It is useful to start doing exercises for the mind at absolutely any age. There are quite a few simple tricks for brain training:

  • Say words starting with each letter of the alphabet from the first and so on. This must be done as quickly as possible.
  • Repeat foreign words that were memorized while studying at school or institute.
  • Count numbers in reverse order. You can start over from fifty to zero, and then gradually expand the limits.
  • Play towns when they call names by the last letter of the previous one.
  • Come up with synonyms for a variety of words.

It is useful to solve crossword puzzles, memorize poems, solve complex problems.

There are many non-traditional ways to restore memory. They sound rather strange, but some speak of them quite well.

"Golden Water" is one of the non-traditional means, the effectiveness of which many speak quite positively. Scientists do not confirm the fact that the noble metal reacted with water, but people who took it speak positively about this remedy.

To feel the effectiveness of the precious metal, you can prepare a special remedy. In a half-liter dish filled with water, put a gold jewelry without any inserts from precious stones. Further, the container is put on fire, the liquid is boiled so that the volume is halved, the resulting remedy is taken three times a day, one teaspoon. Already after two weeks, according to reviews, memory improves and the heart muscle strengthens.

What factors negatively affect memory?

The abundance of information and great amount The advice that modern man has to deal with daily, for the most part, does not carry anything useful. Understanding this, unfortunately, usually comes much later. The abundance of information flows overloads the brain, which begins to malfunction, expressed in the fact that useful information begins to be forgotten.

  • Do not eat a large number of flour and sweet products, pickles, which lead to the fact that the accumulated fluid in the body is poorly excreted, constipation and headaches begin. These negative effects lead to the fact that the blood supply to the brain is disturbed.
  • Stop leading a predominantly sedentary lifestyle, as the blood begins to circulate poorly when the internal organs and brain no longer receive enough nutrition.
  • Don't spend all your time at home as your brain needs enough oxygen.
  • Refuse to take medications that are not prescribed by a doctor, as side effects adversely affect health and can be addictive.

The use of large amounts of alcohol also has a negative effect on memory.

Maintaining a healthy lifestyle is the key to a good memory

Regular physical activity, correct balanced diet nutrition and denial bad habits, especially from smoking, have been shown in studies to help improve and stimulate memory.

Correct posture also plays an important role. Try to keep your back straight even when there is some stoop. Straightened shoulders and a neck tilted back improve blood circulation in the brain. Digestion should be carefully monitored, which largely depends on proper nutrition.

live healthy and long life allows you to work exclusively on yourself, when necessary, even overpowering yourself, to engage in regular sports, take walks, eat fresh food, develop mental potential. And if you stay healthy, it means to be always happy.

Descartes' "I think, therefore I am" has been a hotly debated quote for many centuries. Scientists sometimes agreed, sometimes disagreed about the correctness of these words. Recent studies have forced us to think about the fact that such a pattern exists not only in the direct, but also in the reverse sense. The development of the brain is directly influenced by our activities, lifestyle, physical activity. But how in the bustle of weekdays to carve out time for yourself to improve brain function? Here are some effective science-based ways.

Set yourself new challenges

The National Institute of Mental Health has been researching how various activities stimulate cognitive function for over thirty years. It was found that people who perform diverse tasks, create new solutions and approaches, have a large number of social connections, and perform well on cognitive tests. The results of specialists whose activities are connected with a monotonous routine turned out to be significantly lower.

Any person can set a fundamentally new task for himself. It does not have to be complicated, the main thing is non-standard for him.

For example, you can do assembling large puzzles, embroidery, or solving problems in physics from a school course.

So, a curious experiment was carried out in Hamburg. A group of young people started juggling, and after a few days, they all showed an increase in the proportion of gray matter. But after a while after they gave up a new hobby, everything returned to its place. Therefore, continuity is important here: each time to discover something new and constantly stimulate the brain.

Learn, learn, learn

Until recently, it was believed that brain cells do not regenerate. It was also believed that each area of ​​the brain is responsible for a specific area of ​​tasks. Now the allegation about cells has been refuted, and the scope of responsibility has been blurred. The reason for this was the work of the French neurosurgeon Paul Broca. His research showed that the brain is very plastic and able to create new neural connections.

Against the background of this assertion, many experiments were carried out. So, in California, monkeys were required to perform actions with one finger. After that, in the pictures before and after classes, an increase in neural connections was observed.

It has also been found that patients with dyslexia (a specific reading disorder) improve their abilities after prolonged practice in recognizing sounds. The part of the brain responsible for this ability became larger and more active.

It is also important that human brain is able to transfer skills from the “non-working” area to the “working” one. Such results were achieved by people who, after a stroke, lost the efficiency of a part of this organ, but continuously trained it. All this is the birth of neural connections - neurogenesis.

It is not worth talking about the liveliness of the mind of people who have been engaged in scientific activities all their lives. Therefore, the conclusion suggests itself: neurons, like muscles, need constant training.

There is a reason to kill two birds with one stone: to study not only to increase neural connections, but also with direct benefits for life. You can take the course "Development of phenomenal memory". Memory exercises are useful both as training and as a way to get the right skill. You can start to easily memorize all mobile numbers, large amounts of information and quickly learn foreign words.

Play music

Neurologists have proven that while playing musical instruments, the human brain “lights up” - its parts are activated and are in continuous operation. for a long time.

Curiously, scientists from Kansas have found that the IQ of professional musicians does not decrease even in old age.

It is no coincidence that parents often send their children to music school. Students and schoolchildren who can play the violin show better results in learning than their other peers.

If the soul lies and there is free time, then why not devote it to music? Pick up a classical guitar or start playing the ukulele - there are many video tutorials for children and adults on the net that help you quickly and easily learn musical instruments.

Set yourself up on a hunger strike

Harvard physiologist Richard Joll found that even with proper nutrition, infrequent use of fast carbohydrates accelerates the memorization of complex information and stimulates the brain. However, there is a way to think better without harm to health. It's about proper fasting.

It also helps to increase the intervals between meals. Such an experiment does not require additional time and money, but changes in your diet should be approached very carefully.

Make a summary

There is a curious method, tested by students of the Department of Theoretical Physics, who took notes in a special way for two months.

The outline is written like this:

  • You need to carefully read the text twice.
  • Literally rewrite it with the original in front of you.
  • Reread what you have written.
  • Summarize the information received without looking at the example.
  • After reading your resume, write the entire text yourself.

The method is useful not only because it forces the brain to be in continuous work: reading, memorizing, reproducing, structuring. The fact is that the nerve endings on the fingers affect mnemonic abilities. Working with a pencil or pen, a person inevitably trains them.

As Albert Camus said, a thinker moves forward only if he does not rush to conclusions, even if they seem obvious to him. Don't be afraid to try all the ways, even if you don't think they suit you.


With the pace of medical and technological progress, the day is probably not far off when anyone can “overclock” their brain like a computer with a single pill. But for now magic pills not invented, it is worth paying attention to the means available now - nootropics. This group of substances includes all neurometabolic stimulants that have a pronounced positive action on brain functions person. The main source of nootropics is not the chemical industry, but Mother Nature, and she has a truly huge arsenal.

Today we will present to your attention a hit parade of fifteen substances that improve memory and stimulate the brain. It is unlikely that with their help you will be able to become the second Einstein, but you will surely be able to increase your efficiency, concentration and resistance to stress, and at the same time improve your health and prolong youth. The article has specific recommendations for taking nootropic substances and extracts of medicinal plants.

But before you start reading, please consider a few important points:

    Natural dietary supplements and plant extracts, for all their harmlessness, can have contraindications, cause allergic reactions and give side effects. Therefore, it is strongly not recommended to take them without consulting your doctor who knows your medical history and medical history;

    The dosage of nootropics, the duration and alternation of treatment courses should also be set individually, based on the age of the person and the characteristics of his body. That is, if your doctor said that ginseng is useful, this does not mean that you need to eat it in handfuls for a whole year in a row;

    The best is the enemy of the good, remember this, standing at the pharmacy counter with dozens of bright jars. You do not need to take several funds at the same time, hoping in this way to achieve a more pronounced effect. It is better to alternate nootropics and focus on your feelings in order to determine exactly the substance that helps stimulate brain activity and improve memory specifically for you;

    Be sure to track your progress with special tests and exercises. This is the only way to draw conclusions about the effectiveness of the chosen nootropic and replace it with another drug, if required.

The main organ of the nervous system - the brain - consists of a third of the phospholipid lecithin. Yes, the very one that we have been strongly associated with yolks since childhood chicken eggs. The peripheral nervous system, by the way, also consists of 17% lecithin. The components of this substance are present in varying amounts in the cells and tissues of the entire human body and participate in the synthesis of hormones, enzymes and mediators. That is why the lack of lecithin has fatal consequences: the work of all organs and systems is disrupted.

In the presence of pantothenic acid (vitamin B5), lecithin is transformed into acetylcholine, the most important neurotransmitter, on which the speed of nervous reactions, the ability to concentrate, memorize and analyze information depend. In addition, lecithin provides a more complete absorption of all fat-soluble vitamins (A, E, K). It is the achievement of a healthy vitamin status that underlies neurodietology - the science of proper nutrition for the brain and nervous system as a whole. The intellectual abilities of a person, which are laid down in infancy, directly depend on how well the body is provided with vitamins.

During the first year of life, the baby receives huge doses of lecithin from breast milk. It is noteworthy that there is 100 times more lecithin in milk than in the entire circulatory system of a nursing mother. If it is impossible breastfeeding it is necessary to select a milk formula for the child with the most optimal content of phospholipids. From whether he gets children's body a sufficient amount of lecithin in the first years of life, the speed of his speech and motor development, stress resistance, ability to social adaptation and academic performance will depend preschool and school.

An adult person, not only engaged in mental work or high-precision production, but also regularly exposed to stress and forced to concentrate for a long time (drivers, sellers), really needs lecithin. By enriching your diet with this phospholipid, you will feel less tired and will be able to prolong your youth and ability to work. Lecithin is found in large quantities in eggs, chicken and beef liver, fatty fish, seeds and nuts, as well as in all legumes, especially soy. It is from soy that most dietary supplements with lecithin are produced.

A child is recommended to receive 1-4 grams of lecithin per day, and an adult - 5-6 grams. To achieve a pronounced effect, drugs with lecithin are taken for at least three months, only for such a period it is possible to significantly improve memory and increase mental performance. Lecithin has no contraindications, moreover, this valuable phospholipid will help you not only stimulate the brain, but also support the body as a whole.

2. Caffeine + L-theanine

A cup of strong coffee is the first thing that comes to mind when you need to concentrate, drive away drowsiness and force yourself to learn a lesson, solve a problem, and do complex mental work. But scientists have long proven that caffeine in itself does not affect academic performance and productivity. He won't tell you the right decision and don't come up with a good idea. All that coffee can do is cause a short-term excitation of the nervous system, thanks to which your brain will stay afloat a little longer. But the energy surge will very soon turn into a decline, and fatigue and drowsiness will appear much stronger than before taking caffeine.

Another thing is the combination of caffeine with the amino acid L-theanine found in green tea. This substance is able to bypass the blood-brain barrier and protect the brain from the aggressive stimulating effects of caffeine, while maintaining and prolonging the positive stimulating effect of the latter. L-theanine prevents caffeine from raising blood pressure and provoking a hypercompensation reaction, when a sharp decline follows an increase in brain activity.

Tests have shown that the best result can be achieved by taking 50 mg of caffeine and 100 mg of L-theanine within a few hours. This dosage is equivalent to two cups of green tea and one cup of coffee, and it will allow you to significantly increase concentration, improve the speed of logical thinking and visual information processing. There are complex dietary supplements based on caffeine and L-theanine, but only relatively healthy people who do not have diseases of the cardiovascular system can take them, as well as regularly indulge in caffeine-containing drinks.

3. Dark chocolate (flavonols)

Well, when it comes to raising the mood, chocolate immediately comes to mind. He not only has pleasant taste, but also contains flavonols - substances that stimulate the production of the hormone of joy, endorphin. In addition, flavonols increase brain perfusion and accelerate the transmission of nerve impulses, and this allows us to stay collected and alert longer. Most of the flavonols in the type of chocolate, which has more cocoa, that is, in black, or bitter, as it is also called.

Milk and white tiles with a lot of fillers and aromatic additives negate all the benefits of chocolate. If you want to achieve a healing effect from your favorite delicacy, make it a rule to eat every day 35-200 g of good dark chocolate with a cocoa content of more than 80%. Stretch the pleasure by breaking off a few pieces, then you will always be in a good mood and energetic state.

4. Piracetam + Choline

If you ask neurologists which substance best stimulates the brain and improves memory, they will first of all name Piracetam, also known as Lucetam and Nootropil. This drug is the flagship of the nootropic squadron; it is prescribed to patients with mental retardation, senile dementia, and even. But also absolutely healthy people, just wanting to improve memory and increase intellectual tone, we can safely recommend Piracetam.

The principle of action of this drug on the body is to stimulate the synthesis of acetylcholine and expand its functions. Piracetam allows a person to use the resources of his main neurotransmitter in full. To enhance this effect, it is recommended to combine Piracetam with choline. This will simultaneously allow you to insure yourself against, sometimes arising against the background of long-term treatment with Piracetam. Usually prescribed 300 mg of both substances three times a day, but we emphasize again that the uncontrolled use of nootropics without the knowledge of a doctor is not a good idea.

5. Omega-3 fatty acids

The most fashionable trend in modern neurodietology is the intake of omega-3 fatty acids, or simply the enrichment of the diet. fatty varieties ocean fish, legumes, nuts and seeds. Omega-3s are, in the literal sense, food for the brain: eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids provide cell renewal and the necessary speed of reactions between organelles. In practice, this means that with the usual fish oil a person can improve memory, protect against daily stresses and ensure mental clarity until old age.

Omega 3 fatty acid have a positive effect on the state of the brain and nervous system not only of sick people, for example, with Alzheimer's disease, but also of completely healthy people. Studies have been repeatedly conducted with the participation of control groups, consisting of people of different sex and age, and the results confirmed the effectiveness of omega-3 in all areas: memory, stress resistance, concentration, speed of nervous reactions. On the day of an adult, 1-2 capsules of fish oil (1200-2400 mg of omega-3) are enough to significantly improve brain function in a few months.

6. Creatine

Creatine belongs to the group of nitrogen-containing organic acids and is synthesized in the body of all mammals, including humans. If you artificially increase the concentration of this beneficial substance, you can achieve acceleration of cellular reactions, increased muscle growth and increased fatigue threshold. Great combination of effects for athletes and bodybuilders, right? This is why creatine is biologically active additive to food, very popular in the sports community.

But today we are interested in the nootropic status of creatine. Those who want to "pump up" the brain, this nutrient is also useful, because it has an energy-saving effect on the brain. Creatine is involved in the reactions taking place in the mitochondria and cytosol, and contributes to the accumulation and conservation of energy in cells. As a result, a good memory and high speed analytical thinking. It is recommended to take 5 g of creatine daily, unless otherwise prescribed by the attending physician.

Another one beneficial amino acid- L-tyrosine - is included in the protein composition of all tissues and organs and is produced from phenylalanine. Without a sufficient amount of this amino acid, adequate synthesis of the hormones adrenaline and norepinephrine, as well as the main neurotransmitter, dopamine, is impossible. To provide yourself with L-tyrosine, you can either significantly increase the consumption of seafood, fish, meat, legumes and cereals, or purchase a ready-made dietary supplement.

L-tyrosine is very useful not only for those people whose professional activity associated with strong mental stress and long-term concentration. This amino acid significantly increases the fatigue threshold, so for those who are engaged in physical labor, it is also extremely useful. L-tyrosine prevents development endocrine diseases, maintains health, adrenal and pituitary glands. However, if you already suffer from a similar disease and are taking hormonal preparations Be sure to check with your healthcare provider about L-Tyrosine to avoid unwanted drug interactions.

8. Acetyl-L-carnitine

Acetyl-L-carnitine is an amino acid more known to those who want to lose weight and rejuvenate than those who seek to improve memory and stimulate brain activity. But its nootropic functions deserve attention, since acetyl-L-carnitine has the same effect on the brain as creatine regulates energy balance. Regularly taking this amino acid, you can achieve three things at once positive effects: activate the work of the brain, get rid of the syndrome chronic fatigue and regulate carbohydrate metabolism.

A study conducted at an American university showed that students who took acetyl-L-carnitine for two months were able to improve academic performance in the exact sciences much better than their peers who did not take this amino acid. Men will certainly be interested to know that acetyl-L-carnitine stimulates natural testosterone synthesis, which means it improves sexual function.

9. B Vitamins

For the nervous system, there are no more important vitamins than these: B1, B2, B3, B5, B6, B9, B12. It is the B vitamins that take the most active part in the work of the nerves and the brain, so everyone who wants to maintain clarity of mind for a long time and good memory. Every third inhabitant of Russia is deficient in B vitamins, it is especially alarming that essential substances children receive less, and it is during the period of growth and development of the nervous system that the intellectual potential of a person is determined. Simply by reviewing your family's daily diet, and taking multivitamins according to the season, you can solve this problem.

Thiamin - vitamin B1

The first vitamin on our list, perhaps, is such a value, because thiamine is called the “vitamin of the mind” for a reason. It contributes to the complete and rapid absorption of glucose by the brain, which is why thiamine deficiency immediately negatively affects memory and concentration. So that the brain does not starve, you need to regularly consume cereals (, oatmeal), legumes (,), vegetables (,). Thiamine is perfectly absorbed, but is very quickly destroyed by sugar, alcohol, nicotine and tea tannins.

Riboflavin - Vitamin B2

We will call this substance the "vitamin of energy", since it is riboflavin that accelerates metabolic processes and the transmission of impulses between neurons. In other words, vitamin B2 allows the body to make the most of the energy received from food. Then both mental activities and sports will bring more joy and less fatigue. You can replenish riboflavin reserves by eating eggs, offal (liver, kidneys), milk, yeast, and. This vitamin is preserved during heat treatment, but does not like direct sunlight.

Nicotinic acid - vitamin B3

Pantothenic Acid - Vitamin B5

pantothenic acid the title of “beauty vitamin” is suitable, because it is directly involved in fat metabolism and skin regeneration. This vitamin is also needed for the rapid transmission of nerve impulses, so those who wish to improve memory and increase brain activity can be recommended to regularly eat nuts, sprouted grains, yeast, mushrooms, legumes, meat and offal, as well as drink.

Pyridoxine - Vitamin B6

We will give this vitamin the title “antidepressant”, since it is necessary for the normal synthesis of the neurotransmitters acetylcholine and serotonin. Pyridoxine is also involved in the work of the endocrine, cardiovascular, immune and digestive systems- Participates in the development gastric juice. Proper absorption of another important vitamin, B12, occurs only in the presence of sufficient vitamin B6, so it is recommended to include legumes, cereals, yeast, vegetables, fish and fruits, especially bananas, and cherries in your diet.

Folic acid - vitamin B9

This acid rightfully gets the title of "vitamin of the future", because without a sufficient amount of folic acid future mom will not be able to bear a baby with a healthy nervous and circulatory system. Adults also really need vitamin B9, because it regulates blood composition, participates in protein metabolism, prevents early aging and graying of hair, increases the threshold for nervous fatigue and promotes active brain function. Most folic acid in dark green vegetables: asparagus, spinach. There is a lot of it in beans, eggs, liver, and wheat.

Cyanocobalamin - Vitamin B12

And this is a “mystery vitamin”, because both humans and animals are in dire need of it, but they themselves do not produce it! Where does cyanocobalamin come from? It is synthesized by some bacteria, microorganisms and green algae, and from there vitamin B12 enters our body when we eat meat, fish, seafood, etc. Cyanocobalamin acts as a regulator of the nervous system, it provides an adequate transition from the state of sleep to the state of wakefulness, and vice versa. In addition, this vitamin is involved in the distribution of information between short-term and long-term memory.

Without a brain human species would never have achieved its adaptive success. This is the most complex structure created by nature. However, there are also ways to improve brain function. What are they?

What improves brain function - general information

The first issue of Newsweek since 2011 on the science pages featured an excellent critique by Sharon Begley and Iain Yaretta on tools and methods used with the belief that they improve brain function.

With reference to evaluation National Institute health, the authors state that most of the actions perceived as "guaranteed" are questionable to say the least. We are talking about vitamins B6, B12, E, β-carotene, folic acid, flavonoid antioxidants.

Some benefits may (possibly) come from omega-3 fatty acids. The Mediterranean diet has been associated with a reduced risk of cognitive impairment in later life, but it is not clear whether its success in supporting intelligence is the result of food intake (olive oil, fish, vegetables, wine) or junk food (red meat, refined sugars, animals). fats). Similarly, the use of statins, estrogens, aspirin (acetylsalicylic acid) and similar substances is doubtful.

A problematic mental performance enhancer is nicotine, which binds to the acetylcholine receptor. Another substance that binds to the dopamine receptor is the stimulant methylphenidate. However, their disadvantage is the decrease in efficiency after reuse and the development of addiction.

The authors draw attention to the fact that only comprehensive reviews of studies and their meta-analysis, validation of new data provide reliable evidence of the impact various substances and methods on brain performance. They point out that one cannot rely on individual papers with clearly optimistic conclusions presented by reputable journals, since they prefer to publish positive rather than "bad" reports.

Repeated specific activity causes the formation of new neurons, which ultimately leads to a marked increase in the corresponding area of ​​the brain. However, it is necessary to know exactly which specific activity affects the respective centers.

The most amazing achievement of the last decade, which for a long time contradicted the myth of the constant death of neurons, is the discovery of neuroplasticity (neogenesis), the fact that new neurons appear during life.

So what conclusion did the scientists come to? How to improve brain function? What methods increase the rate of formation of new neurons, prevent cognitive decline in old age?

Learn languages ​​and be physically active

A person who solves crossword puzzles trains only certain areas. This activity does not guarantee that he will not forget what he wanted to buy in the hypermarket. Techniques that can develop multiple brain areas include learning new things, such as learning a new dance, foreign languages.

The modern scientific literature provides information that neurogenesis and, therefore, mental abilities are supported by the environment, the learning of new skills, physical activity, conservation and cultivation. social contacts and, paradoxically, the often-denounced electric shock.

Of the recent and popular inventions for the development of brain activity, computer games are recommended that promote the activation of attention, memory, spatial imagination, and fine motor skills.

On the contrary, neurons are destroyed by traumatic activities (like boxing), excessive stress, alcohol and (especially before the age of 16) cannabis and others. toxic substances leading to mental disorders, depression.

Techniques for Improving Brain Function

Every adult wants to stimulate brain activity, improve memory. The brain has an amazing ability - plasticity, which allows you to improve mental abilities. Plasticity suggests (and this has been repeatedly demonstrated in research) that stimulating and exercising certain brain centers can improve the activity of existing functions.

Diet adjustment

Everyday nutrition (seemingly a banal thing) affects the activity of the brain, its abilities. The state of this important body dependent on sufficient glucose. The basis proper nutrition- breakfast; its exclusion leads to worse concentration during the day. In addition, it is good to consume enough antioxidants, which protect tissues from free radical damage and improve learning ability. You can provide your body with antioxidants by eating fruits and vegetables. Foods containing choline are also important for the functioning of the brain. Choline accelerates the formation of acetylcholine, an important transmitter of nerve impulses. Its deficiency is associated with other memory disorders. The largest amount of choline contains:

  • egg yolks;
  • liver;
  • legumes;
  • peanut;
  • cereal crops;
  • leafy vegetables;
  • yeast.

Cereal sprouts are also a good source of lecithin, an equally important nutrient for the brain.

The following foods to improve brain function:

  • Blueberry. It not only improves vision, but also regulates blood sugar levels, improves concentration, brain activity. According to scientists, just 200 g of blueberries will increase brain function by as much as 20%.
  • Unroasted cocoa beans. Cocoa beans contain theobromine and caffeine. Theobromine is a CNS stimulant that improves concentration and lowers blood pressure. Cocoa also contains important neurotransmitters or their precursors - dopamine, anandamide, arginine, tryptophan, phenylethylamine. These are substances that create a good mood, associated with a feeling of happiness.

Listen to Mozart

Music in some cases can help support brain functions. Listening to Mozart compositions causes the activity of 3 brain genes involved in the transmission of nerve impulses. The exact effect of listening to music is not known, and the improvement is not necessarily to be experienced by every person. But studies show that listening to harmonious music helps to relax, unwind, and therefore develop thinking.

Train your working memory

Working memory is a part of memory that allows you to store information for a very short time, useful for the formation of thoughts. Working memory can be enhanced with proper training.

Working memory training is not only important, but also enjoyable. It promotes the release of dopamine, which is responsible for a sense of well-being, abundance of energy. Proven and traditional methods memory training includes playing a musical instrument, writing, playing chess.

Regeneration and rest

Proper drinking regimen is one of the most important principles for achieving maximum functioning of the body and nervous system. Dehydration causes fatigue Bad mood, learning difficulties. Drinking enough water is crucial for the functioning of the whole body, incl. brain.

Sufficient sleep is next principle improvements nervous activity, thinking ability. Scientists have found that one night without good sleep can cause a long-term imbalance in the body. Allowing the body to suffer from lack of sleep in the long run does not guarantee good brain function. In addition to the production of stress hormones, lack of sleep increases the risk of developing civilizational diseases such as diabetes and cardiovascular disease.

Physical state

Physical exercise has a beneficial effect not only on the body, but also on the brain. Walking for half an hour 3 times a week significantly improves concentration, learning, and abstract thinking skills. The reason for the improvement is an increase in the supply of oxygen in the brain, vasodilation, and improved blood circulation. Physical activity also supports the growth of new neurons.

Strengthening the connection between the hemispheres of the brain

Exercises to improve brain function are, first of all, the cooperation of the left and right hemispheres. This will help to significantly improve creativity and concentration, memory, and increase brain potential.

One of the popular and entertaining exercises to increase the number of connections between areas in the brain is juggling. creative trigger for creative processes in the brain are any changes in regular activities. Try to change your usual route to work, change your free time activities, eliminate any stereotypes (for example, use your non-dominant hand when brushing your teeth).

Gymnastics for connecting the hemispheres uses simple symbols containing crossing (as in the body, where right hemisphere controls left half body, left to right). We are talking about a lying figure eight or the letter X, which can be drawn on paper, in the air. The movements should be accompanied by eyes or eye movements in the shape of a figure eight. This stimulates not only the mind, but also eliminates eye fatigue that occurs from long work at the computer.

Drink coffee or tea

The next factor that affects brain activity is caffeine. It can be put into the body with the help of coffee, tea, tablets sold in pharmacies. The advantage is the efficiency in nervous activity. But there is a drawback: if this stimulant is used regularly, the body gets used to it, therefore, the substance becomes less effective.

You can try guarana, a natural source of caffeine. positive aspect its application lies in greater efficiency, long-term impact. Guarana contains more caffeine than coffee.

Caffeine should be avoided by people at risk cardiovascular disease suffering from sleep disorders.

Eat protein

Consuming high quality protein important factor full function brain. The protein contains the amino acid tyrosine, which promotes the formation of nerve carriers - dopamine, norepinephrine, adrenaline.

Tyrosine is also part of over-the-counter medications, but their use should be checked with a doctor as they can interfere with thyroid hormone production.

However, complex proteins do not have this risk, so it is advisable to consume high-quality proteins not only to grow and maintain muscle mass, but also to stimulate brain activity.

Drugs that affect brain function (nootropics)

Nootropics have a positive effect on diseases of the central nervous system, in which an insufficient amount of oxygen and glucose comes to the fore. These drugs normalize the functions of nerve cells by improving nutrition and supplying them with oxygen. In addition, drugs in this group relieve cells from free radicals improve the blood picture. Nootropics are used for disorders manifested by impaired attention and memory.

Of the over-the-counter nootropics, Piracetam and Pyritinol are available. A well-known folk remedy, ginkgo biloba leaf extract, also has mild nootropic effects.

A similar group is cognitive drugs, the action of which is aimed at improving cognitive abilities, memory, and learning. The main use of funds is the treatment of dementia, Alzheimer's disease. Among over-the-counter drugs, it is mainly the ginkgo biloba extract mentioned that has a cognitive effect. But nootropic and cognitive effects are more or less pronounced in all drugs belonging to these groups.

Efficacy (both nootropics and cognitive drugs) is highly dependent on the dose of the drug. Relatively high doses are usually effective: 300-600 mg of Pyritinol, 2.4 g of Piracetam.

Cases for which you should consult a doctor:

  • regular use of drugs does not lead to the elimination of problems within 3 months;
  • epilepsy and other serious diseases of the central nervous system;
  • possibility of use by a child;
  • use during pregnancy, breastfeeding.

Exercises that stimulate brain activity

The proposed exercises may seem unusual. However, with regular training, after 2 weeks you will feel positive changes. Each exercise benefits the body by improving circulation, relaxing muscles, and providing them with flexibility. For classes, you do not need to attend yoga courses, exercises are easy to do at home.

Monk

The lesson is suitable for relaxation of the body, brain after a busy day. Do it in any position. Connect your fingertips as if holding a ball. The wrists are at chest level. The face is straight, the gaze is down. Hold this position for 3 minutes without moving.

Do it at the same time breathing exercises- breathing should be deep, calm.

This exercise is extremely calming, activates the activity of the brain, supports memory, concentration. You will be calm and your brain active like never before.

ear-nose

This easy task suitable for all ages. Touch your right ear with your left hand, touch your nose with your right hand. Release, clap your hands, changing hands, repeat. You train daily. The lesson will improve concentration, brain activity, memory.

Hooks

The next exercise is designed to relieve tension, restore mental and emotional balance (in Indian philosophy, this is called “finding yourself”). Sit down, cross your limbs.

Crossing is carried out in a certain way: the ankle of the left leg is located in front of the ankle of the right, the wrist of the right hand is on the wrist of the left. Interlace your fingers, turn the joined hands "out". Hold this position for 3-5 minutes. The face is straight, the gaze is up.

You can do the exercise not only sitting, but also lying, standing.

According to kinesiologists, crossing arms and legs stimulates the sensory and motor centers of both cerebral hemispheres. It improves thinking skills, focusing attention, learning ability.

Eight

Like all previous classes, this is one of the most exciting and effective mind workouts. It improves concentration, balances mind and body. Experts say that this exercise expands brain functions, helps a person to reveal abilities.

Tilt your head as far to the left as possible. Right hand, stretched forward, visually draw the number 8. Accompany the movement of the hand with your eyes. After repetitions (3-5 times), change hands, tilt your head to the other side. Repeat 3-5 times.

energy generator

The result of prolonged work at the computer is the rigid muscles of the cervical spine, which need to be relaxed.

Sit at the table, cross your arms, place them in front of you on the table. Tilt your chin to your chest as much as possible. Feel the relaxation in the neck, shoulders, back. Stay in this position for 20 seconds, inhale, raise your head, tilt it back. Feel the relaxation in your back and chest.

This exercise relaxes the muscles, stimulates the supply of oxygen to them, activates motor abilities, and stimulates brain function.

The best for a healthy body and mind is the right combination of movement, balanced nutrition, good sleep. These factors together will improve physical fitness, thinking, memory, help achieve better results both on the sports field and in everyday life.