The concentration is the alpha and the omega of the professional or sportive réussite. Your spirit and mentality are very important. This is an interesting way to save and remember. Nous allons partager avec vous dans cet article de names astuces à ce sujet: c'est parti!
Table des matières
1. Performance mentale - la clé du succès
What do you realize if you have a concentration of 100%? If you can get the information in a few seconds and on your own, you can have a souvenir of the faits or codes and you want a good memory? Concentration, extreme precision and good memory are the key to success - mais malheureusement, all the world is also focused on other things and the capacity of memory is different from one person to another. Concentrate your attention on your object, without distraction, and you will find something extremely satisfying, even though it is difficult to achieve. Les biohackers don't have the souls to look after the objective of their ability to concentrate and last for a long time. C'est également le cas pour les étudiants, les sportifs professionnels et les héros de tous les jours puisque la performance mentale is cruciale pour la réalisation des objects et projets de tous.
2. Conserver l'information - comment fonctionne votre cerveau?
Afin de comprendre comment la concentration et la conservation des informations récoltées sont réellement possibles, il est important de jeter a coup d'œil au cerveau. What happens when you have a drink without any refluxes?
Notre cerveau uses 3 types of memory:
- M émoire à très court terme
- M émoire à court terme
- Long-term memory
The memory of the court term is also appealed to the memory of the sensory part that the information is sent to the senses and is stored in a period of 0.5 to 2 seconds and is verifiable and filtered depending on the period of importance. Bien que this mémoire puisse stocker une énorme quantité de données, telles que les d'informations nécessaires à l'orientation d'un lieu dans le présent, après un stockage aussi court des informations dans la mémoire à court terme, tout ce qui est inutile est perdu à new. This is a small fraction of information, which has a certain "significant" manner, which fits in the suivante memory - the court term memory (MCT). The MCT is an important part of our global memory complex. The information stockées are not absorbed and traited in the MCT which depend on a courteous period of time, prior to the effect or retrospection with success in the memory of the long term. Cependant, l'opinion répandue selon laquelle les événements mémorisés pendant quelques heures ou quelques jours ne sont stockés que dans la mémoire à court terme et non dans la mémoire à long terme est erronée. Selon l'avis de la plupart des scientifiques, the duration of the memory in court terme is composed between 20 seconds and 20 minutes long! [1]
3. Factors influencing your concentration
The existence of names of factors that can reduce your capacity for attention to complete the chase. Il s'agit par exemple de: l' humeur , la condition physique , l' environnement , la qualité de sommeil [2] ou encore l' alimentation . Lorsque ces factors are optimisés, you can soutenir votre cerveau et lui donner les substances messagères nécessaires mais également l'énergie dont il a besoin pour fonctionner pleinement. The health of your cerveau is in the condition préalable pour pouvoir travailler de manière concentrée. The cellules of your cerveau are entourées d'one couche de membrane appealee myéline which is responsible for the transmission of the stimuli.
Plus, the stress plays an important role in increasing your concentration capacity. It's important to save that stress doesn't happen again. Le stress à court terme, comme avant un examen, n'a aucun effet néfaste sur vous, bien au contraire. This appeals to the stress of active activity in a short period of time and also has a positive effect on you. Le stress ne devient dangereux que lorsqu'il dure plus longtemps. The hormones of stress, le cortisol, are also liberated in permanence and can cause damage to the cells in the drink and make concentration difficult [3]. This type of stress is also connected to the nom de trouble de stress.
Enfin, the procrastination can also be a factor that negatively affects your concentration. The procrastination signifies that the stories are reported in further recapitulations so that the final result is long gone. The procrastination is mainly reconnue comme a trouble du travail, souvent accompagné de difficultés de performance extrêmes et de la peur de l'échec. La procrastination constante peut devenir un problem à l'école, à l'université ou au travail, car elle est étroitement liée à la baisse de performance [4]. S'il ya une pression importante external, beaucoup d'étudiants ou d'employés ont recours à ce qu'on appeale des "drugs intelligentes" ou smart drugs en English. The legal variants function with a combination of micronutriments, which can help you concentrate on increasing your productivity and without secondary effects.
4. Brainfood – nourriture pour le cerveau
The subject of the beer is important: good nutrition, also called Brainfood . Saviez-vous that the cerveau does not represent that 2% of your mass corporelle mais utilise 20% of your energy? The cerveau is not a véritable consumer of energy, which means that you can use it for more concentration (e) and can use your cervea, you can use the energy you need. The cerveau contains this energy soit à partir du glucose, c'est-à-dire des glucides ou plus précisément du sucre, soit à partir des corps cétoniques, que le corps produit à partir des acides gras. The pinch of conscience that the cerveau peut tirer son énergie des cétones is encore relativement nouvelle et peu répandue. Les cétones present le grand avantage de ne pas influencer le taux d'insuline et d'être métabolisables très rapidement. Pour your cerveau, this signifies an energy à la fois plus rapide and plus stable without a poor performance [5].
Plus, certain micronutriments and vitamins are essential to the function of your cerveau. It contains omega 3 acids and particulates of DHA and EPA , but the drink is made up of 30% DHA. Ici, the function is like a membrane membrane of the nerve cells, which is indispensable and apport régulier en DHA. The DHA and the EPA are produced by the ingredients via notre alimentation puisque l'organisme ne les produire lui-même. Les acides gras omega 3 essentiels sont fortement concentrates dans, par example, the liquid of krill .
Find more products for your mental performance!
5. What are the nootropics?
Nootropique or nootrope is a collective regrouping of vegetal substances and nutritional supplements that have a positive effect on your concentration and your mental performance. Les nootropiques ne visent pas à guérir d'une maladie mais à optimiser votre performance mentale de manière naturelle. Ils don't have the available medicines in the pharmacy for substances based on plant extracts that can be procured without orders. The question of savoir quelles substances nootropes conviennent le mieux ne peut être répondue que de façon individual. In other terms, you can decide for yourself in what is a necessary domain.
Néanmoins, lorsqu'il s'agit spécifiquement d'améliorer la concentration et la performance mentale, certains micronutriments se sont avérés très bénéfiques d'après diverses études. The action, among other things:
FOCUS: complements nature with Brahmi, Citicoline and Ginkgo
Do you have any questions about certain ingredients and ingredients? Do you want to know what the choline is? The choline joue has an important role in the transmission of information in the beer. In effect, the neurotransmitter acetylcholine, formed by the process of transformation of the choline, is responsible for the transmission of the stimuli. Without acetylcholine, the communication between the different regions of the cerveau is perturbée for the raison suivante: this substance messagère tend à manquer, the information is ne sera pas acheminée correction.
6. Small astuces for hacking your productivity
What about your food, which means you can increase your productivity and increase your concentration capacity? Nous avons pour you quelques hacks that you can easily integrate in the vie quotidienne.
a) Hacker votre taux de BDNF
The BDNF ( Brain-Derived Neurotrophic Factor ) or facteur neurotrophique dérivé du cerveau, influence les different fonctions de votre cerveau. The BDNF is particularly important for your long-term memory. It helps you to monitor the existing neurons and favor the cross-section, the régénération and the formation of new neurons and synapses. Consequently, the BDNF is also considered as a hormone in the drink . The shape of the plus facile d'augmenter votre taux de BDNF passe par la vitamine D or simply the light of the soleil.
b) Sieste café
If you are sure you are listening to the power nap , you will have the opportunity to hear the merveilles. Mais connaissez-vous également la Coffee nap ? This is a courteous sieste accompagnée d'une tasse de café or other boisson caféinée servie peu de temps avant de faire la sieste. Contradictoire n'est-ce pas ? Non, au contraire. The caféine lasts 15 to 20 minutes for a while and you have a good night's sleep in the temps-là, you have a double dose of energy.
c) Meditation
The meditation is a good mood for relaxation and concentration. May you passe-t-il dans votre cerveau pendant que vous méditez? You have a type of position of observer with the source, you have a response to your own corps and esprit puis réduisez ainsi les stimulating exteriors. This process stimulates the hippo camp, the zone of the beer is responsible for the process of apprentissage of all sorts and the trait of sentiments. The researchers at the University of Harvard studied the relationship between meditation and the drink and confirmed that the meditation regulation increased the significance of the hippocampe.
d) Profiteer of the Heures matinales
"Le monde appartient à ceux qui se lèvent tôt" dit ainsi le proverbe. Le matin fixe le cadre de la journée et nous sommes en effet le plus efficaces le matin. This is due to the production of the hormone cortisol, which you have achieved by revealing the matin. Verse 6h30 du matin, le pic de production de cortisol est atteint, c'est-à-dire que d'un point de vue hormonal, c'est à ce moment précis que nous sommes programmés pour performer mentalement. The picture lasted just 10 hours after the matin. Par conséquent, nous summer mentalement plus efficaces de 7h à 10h alors il est temps devenir un lève-tôt dès demain !
7. Conclusion
The success begins in the spirit. It's not like you have such a strong spirit that you can get the best part of your life. Personne ne can se concentrer à 100% long de la journée without aucune pause, mais avec quelques astuces you can help your cerveau à se concentrator pleinement. The brain food is not a point of departure possible. In effect, you can also choose a fair choice for your performance and introduce the routines. The other hacks to augment your mental and physical performances are sent to your mailbox via our newsletter .
Studies:
[1] Milke, Sabrina (2016). University of Ludwigsburg Education. Logos Verlag Berlin GmbH. The amorçage influence-t-il the apprentissage de la physique ? An empirical study on Newton's Third Axiom, p 31ff.
[2] Van der Heijden, KB, Vermeulen, MCM, Donjacour, CEHM et al. (2017). Ournal of Sleep Research. The réduction chronique du sommeil is associée à la réussite scolaire et à la concentration dans les études chez les étudiants de l'enseignement supérieur . [ https://www.ncbi.nlm.nih.gov/pubmed/28880425 ]
[3] Vogel, Susanne, Schwabe Lars, npj Science of Learning. Learning and memory under stress: implications for the classroom. [ https://www.nature.com/articles/npjscilearn201611#ref4 ]
[4] Médecine universitaire de l'Université Johannes Gutenberg de Mayence (2016), procrastination. [ http://www.unimedizin-mainz.de/psychosomatik/patienten/psychosomatik-krankenen/prokrastination.html ]
[5] Prince A, Zhang Y, Croniger C, Puchowicz M (2013). Advances in experimental medicine and biology. Oxidative metabolism: glucose versus ketones. [ https://www.ncbi.nlm.nih.gov/pubmed/23852511 ]
[6] McGlade E, Agoston AM, DiMuzio J, Kizaki M, Nakazaki E, Kamiya T, Yurgelun-Todd D (2015). Journal of attention disorders. The Effect of Citicoline Supplementation on Motor Speed and Attention in Adolescent Males. [ https://www.ncbi.nlm.nih.gov/pubmed/26179181 ]
[7] Yang, G, Wang, Y, Sun, J, Zhang, K, Liu, J (2016). Current topics in medicinal chemistry. Ginkgo Biloba for Mild Cognitive Impairment and Alzheimer's Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials . [ https://www.ncbi.nlm.nih.gov/pubmed/26268332 ]
[8] Ruchel, JB, Braun, JBS, Adefegha, SA (2017). Physiology & behavior. Guarana (Paullinia cupana) ameliorates memory impairment and modulates acetylcholinesterase activity in Poloxamer-407-induced hyperlipidemia in rat brain. [ https://www.ncbi.nlm.nih.gov/pubmed/27720901 ]
