Sometimes we all feel that we have lost clarity of thinking, that our thoughts are confused, that we cannot purposefully focus on the things that are important to us. The reasons for this state of affairs can be very different. Most often, of course, this is a habit of being distracted and delaying the completion of important tasks (read our article “Procrastination. Reasons and 10 ways to deal with it”), but it is possible that the body began to lack some elements and vitamins.
In ordinary life, we perceive food only as a source of strength and a way to get pleasure. But the substances contained in foods affect all body functions every day, including the activity of our brain. And it is not at all surprising that a deficiency of certain substances can cause increased distractibility and a deterioration in the ability to concentrate. Today we will talk about products that will help you improve brain function and normalize attention function.
You can learn about the peculiarities of the body’s functioning and how to maintain and increase your health by enrolling in our “Human Health” course.
Coffee
Despite the fact that drinking a lot of coffee and often not very beneficial for the body, most people start their day with this drink. Well, that's a good thing because it contains antioxidants and caffeine, which are good for the brain. They improve attention by blocking the production of adenosine, which causes drowsiness.
Studies have shown that people who drink coffee perform better at tasks that involve increased concentration than those who don't drink coffee. In addition, coffee stimulates the production of serotonin, which improves mood, and also reduces the risk of Alzheimer's and Parkinson's diseases.
Green tea
Green tea affects the body and brain no worse than coffee. But in addition to caffeine and antioxidants, it also contains the amino acid L-theanine, which reduces anxiety by stimulating the neurotransmitter GABA and increasing the frequency of alpha waves, promoting relaxation and reducing feelings of fatigue.
But note that if coffee helps you cheer up, then green tea, on the contrary, helps you relax and fall asleep faster. In addition to this, this drink has a wonderful effect on memory. It also cleanses blood vessels and normalizes the functioning of the gastrointestinal tract.
Main methods of treatment
Treatment of oxygen starvation of the brain requires consistency, complexity and regularity. Patients with hypoxia are prescribed both therapeutic and preventive procedures. Depending on the type and complexity of the disease, the doctor may recommend:
- a course of herbal preparations that help accelerate blood circulation and normalize the patient’s condition;
- hyperbaric oxygenation. This is one of the additional treatment methods, the essence of which is to place a person in a special chamber where the body is exposed to oxygen under high pressure;
- drugs directly.
Dark chocolate
Dark chocolate, like cocoa, includes a whole range of beneficial substances for the brain - these are antioxidants, caffeine and flavonoids - a special type of plant antioxidants. They have a beneficial effect on the areas of the brain responsible for memory and learning. They also slow down the aging process of brain cells.
And, of course, we can’t help but remind you that dark chocolate is also a great way to improve your mood. During breaks from work, eat a few pieces of chocolate. You can even combine this with the use of techniques to combat distractions - you will benefit the body and have fun at the same time.
Fatty fish
Fatty fish is one of the most beneficial foods for the brain in general and for attention and concentration in particular. Sardines, trout, salmon and other fatty fish are rich in omega-3 fatty acids. These acids improve the ability to perceive and assimilate information and memory.
These same acids are used by the body in the production of nerve cells. They slow down the mental decline associated with age-related changes and prevent the development of Alzheimer's disease. A lack of these acids can lead to decreased brain performance and depressive states.
Eggs
Eggs are a source of a huge amount of brain-healthy substances, including choline, folic acid, vitamins B6 and B12. Choline is a micronutrient involved in the synthesis of acetylcholine, which regulates memory and mood. By the way, it is one of the substances that enters the body less often.
As for B vitamins, they also play an important role in brain health. They prevent unfavorable age-related changes and prevent the development of dementia (acquired dementia), depression and anxiety, which are often a serious cause of distractibility and decreased concentration.
Turmeric
Turmeric contains the substance curcumin, which stimulates blood circulation and improves memory, prevents the development of Alzheimer's disease and cleanses the body of amyloid plaques that form on blood vessels.
Turmeric also promotes the production of dopamine and serotonin - sources of good mood that prevent the development of depression. Therefore, it can be used as an antidepressant.
Plus, turmeric stimulates the growth of brain cells, thereby enhancing the neurotrophic factor. In fact, this is a real prevention of age-related dementia, deterioration of attention and loss of concentration.
Broccoli
Broccoli also contains a lot of useful substances, including unique antioxidants. It is especially important that literally 100 grams of this product contains over 100% of the daily requirement of fat-soluble vitamin K, necessary for the formation of sphingolipids (these are fats found in brain cells).
Broccoli has an excellent effect on memory, has an antioxidant and anti-inflammatory effect, and enhances the body's ability to fight brain damage. It is recommended to include broccoli in your daily diet and consume it during periods of increased stress and fatigue.
Greens and leafy vegetables
Green onions, parsley and dill are an inexhaustible source of antioxidants and carotenoids that improve brain function. Our ancestors knew about their beneficial properties. This is probably one of the reasons why greens have always been the most important ingredient in a huge number of dishes.
No less useful are arugula, corn, lettuce and spinach, so popular in the West. In general, they need to be included in the diet even more often, because they contain B vitamins and folic acid, which have a positive effect on attention, memory and general brain health. It’s worth remembering: the darker the color of the green, the better.
Possible consequences of hypoxia
Having dealt with the reasons, it is worth thinking about the real consequences of the disease that can arise if everything is left to chance. People are accustomed to trusting their health to their relatives, friends, and grandmothers at the entrance. And only when the neighbor’s “healing” tinctures are powerless, and it becomes completely unbearable, does everyone go to the doctor. There is no point in denying the beneficial properties of traditional medicine, but it must be used wisely. Otherwise, it turns out that “we treat one thing, and cripple another.” Self-medication for hypoxia is no exception. The consequences of oxygen deprivation of the brain are not joyful - from bronchial asthma and metabolic disorders to stroke.
Flax seeds
You can often hear nutritionists and nutritionists calling flax Russian fast food. And this is not at all easy, because it contains a record amount of omega-3 fatty acids, as well as fiber, magnesium and B vitamins. This set of substances very quickly saturates the brain and incredibly improves concentration.
Keep in mind that flax seeds are covered with a dense shell, which is why they may not be absorbed very well. It is best to consume them in ground form: either a teaspoon in pure form, or as an addition to soup, yogurt, salad or smoothie. Truly a wonderful thing, and very tasty too.
Eating for joy
Serotonin determines our level of satisfaction with life, regulates sleep, affects our sexual needs or appetite. Individuals with low levels of serotonin are more prone to depression and more prone to aggressive behavior. Women synthesize serotonin twice as slowly as men, which may be the reason for the more frequent occurrence of depression.
What should we eat, dear ladies, so as not to succumb to mood swings too often? A healthy way to improve your mood is a banana smoothie. A glass of soy milk (or water), a banana, 2 teaspoons of cocoa. After mixing, we get a drink rich in B vitamins, magnesium, tryptophan and flavonoids. This is not a panacea for stress.
cocktail
Pumpkin seeds
Pumpkin seeds contain very strong antioxidants that prevent free radicals from damaging the body and brain. These seeds also serve as a source of copper, zinc, iron and magnesium - all of which are required for active brain activity.
Copper is involved in the control of nerve impulses and prevents the development of Alzheimer's disease. Zinc prevents the development of many neurological diseases, as well as Parkinson's disease and depressive conditions.
Iron maintains mental clarity and allows the brain to perform its functions normally. And magnesium is necessary for concentration and learning; It also prevents depression from developing and prevents headaches and migraines.
Squirrels
Protein is the third most important nutrient for brain health. Proteins are complex molecules that do some of the work in our cells and are also needed for the structure, activity and regulation of brain networks. Proteins are made up of smaller particles, amino acids, attached to each other in long or short chains. The number and sequence of amino acids that form proteins determine the specific shape and properties of proteins. Amino acids are essential in every process that occurs in the body and brain: from maintaining healthy tissues, creating hormones, to triggering various chemical reactions. Amino acids are involved in the transmission of information, they are part of the substances that trigger impulses that force us to wake up every morning, concentrate, and so on. To keep all these cognitive functions from faltering, the brain must receive a daily portion of protein. Your brain will be helped to work smoothly:
- chia seeds
- cheese
- shrimps
- chickpeas, red beans
- whole milk
- prunes
- natural yogurt
Nuts
Eating nuts is an excellent prevention of heart disease and an activator of effective brain function. They contribute to a significant improvement in cognitive abilities and prevent the development of neurodegenerative diseases. Regular consumption of nuts improves memory.
Nuts are a source of vitamin E, antioxidants and various healthy fats, including omega-3. It’s not just that walnuts look like the brain, because with every nut eaten, brain function improves. Other healthy nuts include hazelnuts, peanuts, pine nuts, and almonds.
Avocado
As you know, the efficiency of the brain and the performance of its functions largely depend on good blood supply. Avocado, which contains fatty acids, promotes proper blood circulation, and also increases the elasticity of blood vessels and reduces cholesterol levels in the blood.
In addition to this, avocados contain dietary fiber. They are responsible for regulating blood sugar levels and controlling hunger. It is very useful to eat avocado as an independent fruit or add it to various dishes on your regular menu, such as salads.
How is oxygen deprivation expressed?
Lack of O2 in the brain has the following symptoms:
- frequent dizziness, feeling of near fainting;
- cold sweat that does not go away even if you are covered with a warm blanket;
- pale skin, marbled palms;
- weakness, constant desire to go to bed. Even long and regular sleep according to all the rules does not help to get rid of drowsiness;
- I have a constant headache. A feeling that there is a pressing cloud in the brain that is in contact with the walls of the skull and tries to tear it apart;
- Memory and speech deteriorate. Attentiveness and concentration decrease.
Blueberry
Blueberries are beneficial both for the body in general and for the brain in particular. It contains a high content of anthocyanins - plant substances with antioxidant and anti-inflammatory effects. They prevent the development of neurodegenerative diseases and slow down the aging process of the brain.
Thanks to the antioxidants contained in blueberries, this berry helps improve connections between brain cells, improves concentration and memory. Today, by the way, blueberries are actively used in medicine, because they have proven themselves to be an effective remedy in the fight against short-term memory loss.
Oranges
Oranges are the richest source of vitamin C, and one such fruit contains your daily requirement. Naturally, oranges are very good for the brain, because vitamin C, as studies have shown, prevents the aging process from developing and prevents the occurrence of diseases associated with it.
Plus, eating these orange fruits prevents free radicals from affecting the brain. And along with oranges, vitamin C is found in large quantities in strawberries, tomatoes, kiwi (it’s generally called the vitamin bomb), guava and bell peppers.
But the list of goodies that improve brain function and the ability to concentrate is not exhausted by the listed products. In addition to them, we strongly recommend that you take note of some herbs.
Glucose
Brain activity constantly requires “refueling” with electrical impulses. Their neurons are used to produce neurotransmitters and communicate with each other. This process requires a large amount of energy obtained from glucose. We take it from food. “From a neuronutrition point of view, carbohydrates such as glucose are definitely not our enemies, because they are indispensable for the proper functioning of the brain and cognitive activity. The human brain is so dependent on glucose that it has even developed a mechanism to convert other sugars into glucose. For example, fructose, a sugar found in most fruits and honey, and lactose (milk sugar) from milk and dairy products can be converted into glucose if the body does not have enough of it,” the author reports. But when it comes to glucose, this doesn't mean it's time to run to the store for a cake. Our brain is very cunning and thrifty. By receiving exactly the amount of glucose it needs, it closes the gate, which causes the glucose to “settle” on other parts of the body, which we are often not particularly happy about. The best natural sources of glucose are:
- green onions
- swede
- dried apricots
- kiwi
- grape
- beet
- honey
You can read in detail about nutrition to improve memory, thanks to which your brain will be young and productive, in the book: Lisa Moskoni “Food for the brain. The science of smart food”, “Our Format”.
Herbs to Improve Brain Function and Concentration
The herbs that we will talk about often serve as ingredients for preparing a wide variety of healing infusions, teas, balms and mixtures. If you see them in the composition of the drugs you buy, it means that you are looking at something really worthwhile. However, you can use them yourself:
- Ginkgo biloba. This plant has long earned its reputation as a natural energy source. It performs a tonic function, helps sharpen attention, improves concentration on intellectual tasks and allows you to perform physical work with greater accuracy.
- Rosemary. Despite its great popularity as an aromatic spice, this plant strengthens the blood vessels of the brain and also helps it work smoothly. When consumed, the neuropsychic state is normalized and cortisol levels are reduced. You can use rosemary to combat absent-mindedness and to prevent attention deficit disorder.
- Ginseng. The root of this plant, thanks to its unique concentration of rare minerals and vitamins, is known throughout the world as one of the strongest stimulants of brain activity. It significantly improves attention, reaction speed and memory, and for this it is enough to drink ginseng tea just once a day!
- Eleutherococcus. Another world-famous herb that enhances many body functions, such as resistance to stress and immunity. But it is no less useful as an effective neuropsychic remedy. Eleutherococcus extract balances, improves memory and gives amazing concentration. But, of course, for this it needs to be consumed regularly.
- Horsetail This herb contains many vitamins and minerals, rare metal salts and silicon dioxide. Due to their content, horsetail improves blood circulation in the brain and makes blood vessels more elastic, sharpens attention and memory. Experts recommend diluting one teaspoon of horsetail infusion with a glass of boiling water, and it is advisable to drink such a drink daily at least once a day.
If you start including the foods we’ve talked about in your menu, and consume these herbs in the morning or throughout the day, you will be surprised at how good and cheerful you can feel literally every day. At the same time, your body will become much stronger, and your brain will be able to work much more efficiently and for a longer time.
How to saturate the brain with oxygen: exercises
Let's consider chronic hypoxia and the option when the lack of oxygen is a consequence of stress or depression. It is not dangerous and can be cured with proper training. True, it is not just exercise that makes a person full: in case of hypoxia, seeing a doctor and prescribing medications is a prerequisite.
Additionally, do exercises at home. They must be consistent. Start each new exercise after completely mastering the previous one.
- Sit up straight. Press your back against the wall to avoid the temptation to hunch your spine. Start the stopwatch and hold your breath for as long as possible. When you feel like you're suffocating, slowly exhale the rest of the air from your lungs and take 10-15 shallow, quick breaths in and out. Repeat 5 times. Do breathing exercises 3-4 times a day. After you learn to hold your breath for 1-2 minutes, move on to the next exercise.
- Do the previous exercise, but in dynamics. The breath hold in this case will be less than at rest. The permissible maximum is 40–60 s.
- Master breathing bends: lower your body down as you exhale. Stop breathing. Then take a small, shallow breath, get up and repeat the exercise again.
- Start your running workout. Do it on the simulator under the supervision of a trainer or friends, in case you get dizzy and need help. Hold your breath and run until failure. After 3 minutes of calm walking with shallow breathing. Repeat the workout – 6 times.
The exercises are recommended by clinician, consultant to elite bodybuilding and athletics teams, Yuri Bulanov.
Additional Tips
However, following recommendations on what to eat and drink is only one part of the issue. The other is that you need to take care of yourself and try not to do (or do as little as possible) things that harm the body and lead to deterioration of brain function. Let's give some advice on this topic.
Healthy and proper nutrition is always about helping yourself. But the maximum benefit from the brain and its capabilities can only be obtained by eliminating or reducing the consumption of harmful foods. First of all, this is, of course, alcohol. Despite the benefits of alcohol that many people talk about, it is a serious enemy for attention and memory. Ethanol destroys brain cells, and if your activity involves concentration, you should reduce your alcohol consumption to a minimum.
Fatty meat is also not the best choice. It contains cholesterol, the excess of which is simply not absorbed by the body. As a result, it remains on the walls of blood vessels, which begins to impede blood circulation in the brain and depress cognitive functions. And all kinds of snacks, processed foods and fast food contain many harmful food additives, trans fats and salt. This also has a very adverse effect on the blood vessels of the brain.
And you should not overuse baked goods, cheeses, ready-made curds and sweets containing refined sugar. All that is good in all this is one taste. Otherwise, such products lead to a deterioration in the supply of useful substances to the brain and an additional problem - obesity. Dried fruits, honey, dark chocolate, and fruit and nut mixtures will help replace sweets.
And in conclusion, let us remind you that no diet or gastronomic habits should affect your water consumption. Like all other functions of our brain, attention, concentration and active mental activity depend on how much water you drink daily. If you drink enough of it, the intensity of your thought processes will become higher, and you will be able to concentrate much faster and longer.
If the body experiences a lack of life-giving moisture, one should not be surprised at low efficiency and productivity, difficulties in concentrating, confusion of thoughts and other similar things. All these are possible consequences of the fact that you simply drink very little. The norm for an adult is 2.5-3 liters of water per day. So make it a habit to drink a glass of water every few hours.
And in addition to this article, we recommend
Consequences of prolonged oxygen deprivation
Hypoxia can be chronic - in this case it proceeds steadily and haunts a person throughout his life. Lack of oxygen is accompanied by the symptoms described above and leads to early senile diseases.
Fulminant hypoxia occurs when respiratory function is impaired or hemorrhage into the lungs. It is almost always impossible to save a person.
Acute hypoxia manifests itself as a result of poisoning with toxic vapors and with timely medical care is completely leveled out.
