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In the past few years, a lot of drugs have appeared that claim to be nootropics - drugs for stimulating mental activity. Neuroscientist Tara Swart told why they should not be used and how they can be replaced.
The problem of pills to improve brain function
As a neuroscientist, I see one big disadvantage of such drugs: for the most part, they do not contain the basic vitamins necessary for the normal functioning of the brain. These supplements have been developed with the knowledge that people already get what they need from food or over-the-counter vitamins.
Thus, mental stimulation drugs will not help if there are gaps in your diet. For example, modafinil and aderall, used to treat narcolepsy, were advertised as “mind pills,” but this is not entirely true. Although in the short term you may think that nootropics make you more alert and alert, they certainly do not affect your mind.
If you want to improve your cognitive abilities, try not taking medication, but follow these recommendations.
1. Eat more healthy fats and drink more water
The brain is an organ made up primarily of fats and water. Not surprisingly, it needs healthy fats and adequate hydration to function properly. There are many studies on the benefits of omega-3 fatty acids found in fish (vegans can get similar substances from algae). Avocados, nuts, and seeds contain omega-6 fatty acids and other micronutrients, vitamins, and minerals. Scientists have found that coconut oil can also improve brain function, so try adding a spoonful of it to your tea or coffee.
2. Drink green tea
Many nootropics contain L-theanine. The concentration of this substance is also high in green tea - especially a lot of it in matcha. L-theanine increases the activity of the neurotransmitter GABA, which reduces anxiety. Studies show that when combined with caffeine (also found in green tea), L-theanine can improve concentration. Matte also contains a lot of catechin EGCG, which is a natural antioxidant and increases the lifespan of brain cells.
3. Add More Antioxidant-Rich Foods to Your Diet
Antioxidants counteract free radicals. You may have heard more about this in the context of cancer prevention and anti-aging, but antioxidants also help with brain decline. Antioxidants include flavonoids and vitamins C and E, and studies show that they stop the processes triggered by free radicals. Eat berries and beans (the darker the better) - they are a great source of antioxidants.
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4. Increase your intake of B vitamins
B vitamins (especially B6 and B12) are essential for the brain. Scientists have concluded that their deficiency negatively affects cognitive function, mood and neuroplasticity. B6 is found in eggs, carrots, sweet potatoes, spinach, and whole grains. During periods of stress and overload, it also makes sense to take B vitamins in tablets to avoid fatigue and burnout.
5. Reduce stress
Try to keep your brain functioning normally, but don't worry too much about it. A certain level of stress is helpful, but when it gets high, it can interfere with mental activity. There are many effective ways to reduce anxiety (or make it work in your favor), but one that is sure to help is taking a magnesium bath twice a week or using an appropriate mist before bed. Now 75% of people are deficient in magnesium. The stronger the tension, the more of this substance we lose. At the same time, it helps regulate cortisol, the stress hormone.
6. Meditate
Many eminent figures include meditation in their daily morning ritual. It reduces stress levels, regulates emotions, and increases levels of oxytocin, a hormone that enhances feelings of belonging and identity. If we feel it, then we work productively and successfully develop. And if we do not feel, then we are overcome by impotence and apathy.
The brain may not really have limitless cognitive resources, but you should not hope that pills will cope with this problem. Rather, adopt good habits and adjust your diet - these methods are much better at stimulating cognitive abilities.