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Ways to improve performance. How to improve performance? Means and products that increase efficiency and activity

Scientists have found that human brain works on only 3-10% of its capabilities. Nevertheless, our brain is able to receive and process information for more high level. According to scientists, under normal conditions, the brain uses only 3% of its potential, and as a result of a large amount of work, painstaking work or lack of time, the productivity of the brain increases from 3 to 10%. If an emergency occurs, brain activity increases tenfold. As a result, a person, without realizing it, performs actions that are not characteristic of him in ordinary life. For example, if a dog is chasing him, he jumps over a high fence, and then wonders how he could overcome such a height.

The performance of a person is directly related to his brain activity, so the level of performance is also constantly changing. For example, yesterday you coped with a lot of urgent matters, and today you are distracted by everything - conversations of colleagues, noise in the corridor, an uncomfortable chair, pressing shoes, extraneous smells. Sometimes nothing comes to mind because of personal problems. What to do? Do not create an emergency every time.

We will talk about how to raise your efficiency and improve the productivity of brain activity in today's article.

Microclimate and ergonomics of the workplace

A comfortable microclimate is the appropriate air temperature, surface temperature, humidity and air velocity, thermal radiation. All this should be controlled by the employer, conducting certification of jobs. However, the microclimate often depends on us.

Sit down at your workplace and observe what annoys you and distracts you from work. Bad light or cigarette smoke? Someone's tart perfume, a cluttered table or an uncomfortable chair? Let's try to figure it out.

■ Armchair. You should choose the right office chairs and adjust them to your parameters.

Make sure your lower back is in contact with the back of the chair. The back of the chair should support your spine and your back muscles should be relaxed.

Feet should be in contact with the floor, knees bent at a right angle. If not, adjust the seat.

The chair must have strong armrests. Check them: lean on them with both hands, while the armrests should not hang out.

Adjust headrest under your height.

The wheels should slide easily on the floor, and the chair should move in any direction.

Once you've finished adjusting the chair, make sure everything is locked in place so that the chair can comfortably support the weight of your back.

Our advice. When choosing a chair, stop at those that can be adjusted. Do not forget that the adjustment mechanisms will ensure comfort at work and the prevention of occupational diseases.

If you are not comfortable sitting in a fixed position (in a chair) for a long time, then opt for office chairs or, if you work at home, on a wide semi-sofa.

■ Monitor. Optimal Distance between the eyes and the monitor - 1 meter. It is this distance that does not require the eyes to focus. If you put the monitor closer, the ciliary muscles located near the lens will tense up, and the eyes will get tired.

■ Serviceability of furniture and equipment. See if the work surface of the table is staggering, if the lamps are flickering, if the light falls correctly, if the floorboards creak, if it works well Office equipment. If something does not suit you, act: contact your boss or the people responsible for this work. The more you tolerate, the more your productivity drops.

■ Order in the workplace. If you spend more than a minute looking for the paper you need, you have nowhere to put a cup of coffee, because the entire table is littered with documents, or you are looking for information that you just found out again (for example, call the help desk again because the note with the phone mysteriously disappeared ) should be sorted out. Mess on the table, cluttered cabinets, drawers, boxes dumped in a corner, dust, mold, dried flowers in pots do not at all accompany working capacity. According to the teachings of Feng Shui, in such conditions, positive Qi energy stagnates, and this leads to a bad mood, nervousness, conflicts, etc.

Put things in order. Put urgent documents in a conspicuous place, file them in folders. Sort out stationery. Get rid of waste paper, and you will see that unnecessary paper took up the lion's share of the space. Go through the folders and magazines in the closet, determine which of these is time to archive. If employees use your belongings, ask them to put everything in its place.

■ Smells. Unpleasant odors, harsh perfume aromas, cigarette smoke, harmful products of production can unsettle everyone. Ventilate the room more often, go out at lunchtime to get some fresh air, use air fresheners. Most modern aerosols have annihilation properties, i.e. self-destruction in contact with other odors. And most importantly - do not smoke in the workplace and demand it from colleagues!

Physical exercise

A sedentary lifestyle one way or another leads to physical inactivity (it is also called the "disease of civilization"). With limited motor activity, a decrease in the strength of muscle contraction, the functions of the main systems of the body (musculoskeletal, circulatory, respiratory, digestive), pains in muscles and joints occur, it becomes more difficult to concentrate, apathy appears.

Do not abuse the elevator - take the stairs more. Try to walk 2-3 km daily. Attend fitness classes, exercise therapy, swimming pool. Alternate mental work with physical - it improves mood and increases efficiency.

Physical education minute

If the organization does not provide industrial gymnastics and you do not have the opportunity to engage in physical education without embarrassment, we offer you hidden exercises for the office.

Change position more often while working at the table. Stretch with pleasure. Walk along the corridors.
For the legs: lift your legs, stretch them, tighten your muscles - stretch your toes and pull them towards you.
For the buttocks and abdomen: pull in the stomach and tighten the buttocks.
For the arms: Stretch your arms up and out to the sides.
For the neck: Tilt your head forward and back, as well as to the sides, as if you want to put it on your shoulder. Put your hand on the top of your head, press down and, resisting the pressure, lift your head up. By the way, this is a good exercise against osteochondrosis. Repeat each exercise 10 times.
For arms and pectoralis major:

- Sitting at the table, grasp the edge of the table and make a movement as if you are going to turn it over. Just don't flip the table for real! Do this movement for as many seconds as your physical fitness allows you to. Do the same exercise with the other hand.

- Put your hand on the edge of the table and make an effort, as if pressing the table to the floor, preventing it from rising into the air.

- You can combine two exercises: with one hand turn the table over, with the other - press it to the floor. Change hands.

For legs and abs:

- Sit on the edge of a chair, raise your straightened leg so that it does not touch the floor. The higher you manage to raise your leg, the more effective the exercise will be. Try to keep your leg straight. You can lift both legs at the same time, cross them and keep them elevated.

- A more difficult exercise: sit on the edge of a chair, raise both legs, at the same time rest your hands on the table from above and stay in this position for several seconds. If you practice, you can keep your legs up for a minute. The exercise is useful in that a whole group of muscles is involved: the rectus and oblique muscles of the abdomen, legs, arms and pectoralis major muscle.

Stand up straight, feet shoulder-width apart. Bend your arms, place your palms on your hips. Lean slightly to the left, and with your left hand push to your side, creating resistance. There shouldn't be any movement. Hold for 3-7 seconds. Do the same exercise on the right side. Repeat 4-5 times for each side.

Proper nutrition

To maintain mental activity and performance, the body needs protein of animal or vegetable origin. Sugar raises efficiency for a very short time: it is quickly broken down in the body. But the sugar compound - starch - can increase mental performance for several hours, so it is useful to eat potatoes, beans, nuts, peas, black bread, rice.

Nerve cells need nourishment with nicotinic acid and B vitamins. Therefore, do not forget about fish, potatoes, buckwheat, oatmeal, millet porridge, eggs, wholemeal bread, and dairy products. Dried apricots and raisins also contribute to mental activity. Seeds and nuts help to cope with fatigue that occurs during prolonged mental stress.

If you need to increase concentration, include squid, crabs, shrimp, fresh onions in your menu - they improve blood circulation to the brain.

Cumin, ginger and carrots improve brain metabolism, thus making memorization easier. If you have to learn a large amount of material, eat a plate of grated carrots, seasoning it with cumin and sour cream (sour cream is needed to better absorb useful carotene).

To improve performance, drinking plenty of water is useful. Pay attention to low-calorie kefir, yogurt, sorrel and rosehip tinctures. Rose hips can also be used to make jam.

Psychological secrets

■ Timing. Do you often have the feeling that the day has passed, and you haven’t done anything global? Naturally, you did not sit idle: either one or the other, but for some reason you didn’t get anything at the end. It's time to use timing. Do not be lazy, describe your entire working day. Write down what you did and how long it took. We drank morning coffee, visited the operative office, went into offices, called on the phone, visited the smoking room (so many times), read e-mail, tidied up the table, read the news on the Internet, looked for a contract that had gone somewhere, listened to a colleague who is no different brevity of thought. Calculate how much time was spent on work, and how much was wasted. As a rule, at first, the results of wasted time are 50-80%. Of course, you shouldn’t get upset, but it’s time to draw conclusions for yourself. For example, you have determined that you spend a lot of time on the Internet. Are you doing it effectively or is it time to limit yourself? If you are looking for papers for a long time, work with the nomenclature, maybe it's time to introduce new cases?

■ Intelligent mode. We all know that human activity is multifaceted. Sometimes it is more necessary to memorize information, sometimes - to analyze. And sometimes you need to turn off criticality altogether and arrange a “brainstorming” for yourself. Scientists have figured out how the human brain works over time. Let's see.

6.00–7.00 – long-term memory works best (information is well remembered during this period).

8.00-9.00 - time for logical thinking, it is better to devote it to analysis.

9.00–10.00 – it is good to work with various kinds of information and statistics.

11.00-12.00 - the effectiveness of intellectual functions decreases sharply, so it is not surprising that many cannot concentrate.

11.00-14.00 is the best time for lunch. In the East, this period is called "the fire of digestion." At this time, food is digested and absorbed in the best way. If the dinner was dense enough, the body rushes to digest the food in the maximum mode. Blood actively rushes to the stomach, less of it enters the brain, the protective mechanism turns on and the person tends to sleep.

14.00–18.00 – good time for active work. Mental labor is undesirable at later hours (this makes the body work for wear and tear). There are difficulties with falling asleep, nervousness, psychosomatic illnesses.

21.00-23.00 - time for brain rest and nervous system.

23.00–01.00 – “subtle” energy is restored. In the practice of Feng Shui, it is called Qi, in Indian yoga - "prana", and modern science understands it as nervous and muscular strength.

01.00–03.00 – emotional energy is restored. If a person slept well all night, the sleep was healthy and calm, in the morning he will be ready for new exploits.

■ Working with distractions. We all know how various annoying factors affect us, especially if the work is very urgent and / or voluminous. Sharp phone calls, SMS signal, loud conversations of colleagues instantly reduce performance by several times. Moreover, it often happens that you worked with enthusiasm, were delighted that everything was working out so well and quickly, but suddenly some letter arrived, spoiled your mood - and that’s it, it’s impossible to concentrate!

Why is this happening? Distractibility is a natural function of human attention. It appears as a result of alternating states of excitation and inhibition of the cerebral cortex during any work. Most of all, we are distracted by objects or phenomena that appear suddenly and act with changing force and frequency. This function is useful in that it is the body's reaction to a potential threat to life (for example, does the smell of burning in the hallway come from a fire?) and saves the human brain from overload. The downside of being distracted is that it can take anywhere from 5 minutes to days to return to a previously performed activity! And if distracting factors appear constantly, then an orienting reflex is completely formed. What to do? There is only one answer: if possible, it is necessary to eliminate the distracting / annoying factor.

Internet. For the duration of the task, turn off e-mail, instant messages, log off the Internet (if, of course, you can do without it while completing the task). If at first it will be difficult or uncomfortable, turn off the programs for at least 30 minutes, then for 1-2 hours, etc.

Telephone. Nothing is more unsettling than the shrill signal of a phone, yours or someone else's. Dear colleagues, while working in the office, turn the ringer volume to a minimum! You will not miss your call, but you will save the nerves of others.

If the task is very urgent or requires maximum concentration, you can put the phone on silent mode, warning colleagues in advance to contact you only in an emergency.

Extraneous noise.“We do not swear, we speak it” - this is the name of the story that I want to tell. Once, an office employee, who was very vulnerable and hard going through life's troubles, turned to me for advice. Alexei's problem was that seven other people worked in the same office with him. Naturally, the silence in the room was a rarity: everyone was talking, fussing, always being late for something, then one’s phone, then the other’s phones were ringing ... But this was not so bad. Two women from this department constantly sorted out the relationship. They solved both work and personal issues through mutual reproaches, and sometimes obscene language. They just didn't know how to communicate. It interferes with work, and Alexey came home in a broken state.

Of course, it is difficult to work in an environment where there is utter fuss around. If it is impossible to agree with colleagues, there is only one way out - earplugs or headphones with music. In the first case, we will simply turn off the negative factor, in the second case, we will help ourselves.

Faults. A poorly functioning mouse, a printer jamming paper, a freezing computer can bring a person to hysterics. If you notice shortcomings in the operation of your software and equipment, do not leave them unattended - contact the IT department. It may happen that technology and software will remind you of themselves at a completely inopportune moment.

■ Working with concentration. What should you pay attention to?

Take on just one thing. It is no secret that many employees practice doing several things at the same time: talking on the phone, typing on a computer, listening to a colleague and at the same time take out a pen that has fallen under the table with their foot. True heroism! How can you not remember Gaius Julius Caesar? By the way, then he suffered from terrible dizziness.

When doing several things at the same time, our brain does not have time to perceive such a volume of information, therefore we are dispersed, we cannot finish the work with high quality, we risk missing something important. Let's do an experiment. Place your right and left hands in front of you with index fingers extended upwards. Now concentrate on your fingertips at the same time. It turns out? Of course not. Concentration is keeping attention on only one object, therefore you can improve the quality of attention by doing one thing.

Biorhythms. During working hours, a person constantly feels the rise, then the decline of strength. Watch your biorhythm and try to solve the most responsible and urgent matters at the moment of the highest activity.

Meditation for problem solving. For a better concentration of attention, external and internal peace is necessary. Before starting work, sit down, relax, discard all extraneous thoughts, ideas, problems. Think about how you can achieve the task, how to fulfill the requirements? What information do you already have and what do you need to look for? Where will you look for it? Now you can start the task.

Do you want insight? Lie down!

You probably noticed that lying down is easier to fantasize? Scientists believe that a horizontal position often leads a person to insight (enlightenment). Everything happens because the level of norepinephrine and the activity of the blue spot of the brain decreases, and this reduces tension, anxiety and activates creative thinking.

Planning.“Don't ask how your day went,” a friend of mine, the head of the technical department, tells me. “I don’t even remember what happened two hours ago.” If you have a crazy schedule, making a plan will help solve this problem. It is not at all necessary to start a notebook, because you can use stickers with lists of necessary things, create an electronic list, or come up with your own ways. The plan will help to concentrate on the main thing, prioritize, allocate time. Always use the rule "recorded - completed." After completing one task, mark its completion and start a new one.

■ Competition with yourself. You can treat your activity as a competition, especially if you have an impressive to-do list in front of you: “Today, not only will I finish the slide show, but I will also start learning questions for certification. Tomorrow I will continue to deal with them, and I can devote the freed time to filling in the database. I will try not to be distracted by loud conversations and will not spend a lot of time on the Internet. Gradually you will get excited, because it is always interesting to beat your records. The main thing is not to overdo it in quantity and speed and take care of your health.

■ Awards.“If I turn in this report before 11.30, then I’ll go to a new restaurant for lunch.” No one will take care of you better than yourself, and therefore, for successful activities, reward yourself with a nice purchase, going to your favorite cafe, extra time for hobbies, a cup of coffee with sweets. Isn't that motivation?

■ Method of "anchoring", or an attempt to enter the image. In order to work effectively, you can put yourself in a state of working capacity. Writers call this state inspiration, a visit to a muse, athletes call it “being in shape”, artists call it “getting into character”. How to enter the image of an ordinary person?

In psychology, for these purposes, the method of "anchoring" is actively used. Each of us meets with such "anchors", they are akin to a conditioned reflex. When we want to eat, we go to the kitchen, when we want to unwind - to the cinema or the park, if we need to work - we sit down at the table. So for performance, you can install the necessary "anchors" and use them. What should be done?

Select "anchor". Someone is inspired by coffee, chocolate, music, oil paintings. What inspires you? Anchor must be unique, i.e. you should not meet these signals in another environment, free, not reminding you of anything, causing you pleasant feelings and enthusiasm.

Anchor binding. As soon as the performance reaches its maximum, get the “anchor” as soon as possible: hang a picture of glass on the wall, turn on certain music. In order for the "anchor" to become attached, it should be repeated several times.

Using an anchor. Next time, take out the "anchor" and listen to the impulses within yourself. Imagine that you took out the radio and are looking for the right wave. Listen to new sensations. Over time, they will become stronger until you feel the right working attitude. Practice and you'll be fine!

On a note. It should be remembered: the "anchor" does not work if you are unwell, have not slept enough, or are completely exhausted. In this case, you should first put the body in order, and only then do psychology.

High performance and only excellent mood!

Attention! How to increase efficiency - Laziness goes away forever

5 Reasons for Decreased Performance

- 5 reasons for a decrease in performance
- 7 ways to increase your productivity
- 7 tips to increase stamina
- Products that increase working capacity and mental activity
- How to increase functionality: step-by-step instruction
- Conclusion

First of all, the causes are chronic diseases, which are based on damage to the central nervous system. There are symptoms such as drowsiness, laziness, clumsiness, absent-mindedness. At the same time, it seems that everything is literally falling out of hand.

At the same time, chronic fatigue begins to develop slowly. This negatively affects performance.

The second reason for the decline in performance is stressful conditions, depression and other phenomena that suppress the work of the central nervous system. In addition to oppression, overexcitation, for example, strong emotions, also affects performance. This can also include taking certain medications, as well as excessive consumption of coffee or tea.

third, no less common cause- overwork. Most often, factors such as processing, lack of sleep and the wrong daily routine play a role here. And the lack of vacation and the need to work even on weekends only exacerbate the process. Therefore, it is important to identify and eliminate all these factors in a timely manner. Otherwise, overwork can later turn into chronic fatigue syndrome.

The fifth is the psychological factor. It happens that work is very annoying, while a person does not receive satisfaction from his activity, and also does not receive financial satisfaction from it. In this case, the work is done somehow, which greatly affects the performance.

The fifth common reason is the wrong work schedule. This should also include incorrectly prioritized when choosing primary and secondary tasks.

7 ways to increase your productivity

Today, the “do less” trend has become quite popular. As the name implies, this area covers techniques with which you can achieve great results with less effort.

Let's look at some of these techniques that increase many times over.. Hope they help you achieve best results as soon as possible.

1. Pareto's law, or the 20/80 principle.
In general, this principle is formulated as follows: 20% of the efforts give 80% of the result, and the remaining 80% of the efforts - only 20% of the result. The 20/80 law applies to almost every area of life.

If you know how to use the Pareto Law properly, it will help you not only in your professional life, but also in your daily life. This is a handy little trick that can help predict the outcome.

According to the Pareto law, you should do all unimportant tasks when your productivity is low. It is important to prioritize work tasks. Try to complete important tasks at precisely the time of the day when your performance will be at a high level.

2. Three important tasks.
Many people make a to-do list, this allows you to make the workflow more organized.

Spend five minutes each morning writing down the three most important tasks for the day. And then focus all your efforts on completing this short list.

Focus on these three main tasks, and if you manage to complete them ahead of time, then you can move on to something else.

3. Philosophy "Do less".
The “Do less” philosophy is very popular in modern realities. Different authors offer different approaches. For example, Mark Lesser recommends taking a few minutes during your work day to meditate. This evens out your breathing, you will come to your senses, get rid of stress and be able to better concentrate on the task at hand.

Don't forget to prioritize. Do important tasks first, then move on to low-priority ones. Don't overload yourself large quantity tasks: it is better to do less, but with high quality and with pleasure, than more, but without enthusiasm.

4. Tomato technique.
The tomato technique was proposed by Francesco Cirillo. The technique is called the tomato technique due to the fact that its author originally used kitchen timer in the form of a tomato for measuring time.

The methodology is based on the principle of working for 25 minutes on a specific task without a break, but after that be sure to take a break.

Look at your to-do list and pick the highest priority items from it.

Then set a timer for 25 minutes and start working without distraction until you hear the timer beep. Each 25-minute time period is called a "pomodoro".

After that, take a five-minute break and turn on the timer again.
After four Pomodoros (that is, every two hours), take a longer break of 15-20 minutes.

If your task takes up more than five Pomodoros, it can be divided into several parts.

This technique helps you work on higher priority tasks, improves attention and helps you concentrate better.

5. The myth of multitasking.
Multitasking doesn't make us more productive at all, it's a myth. In fact, when we focus on many tasks at the same time, it has a negative impact on our productivity and concentration.

No matter how well you get used to multitasking, your productivity will be much less than if you decide to focus from start to finish on a single task.

If you want to be more productive at your tasks, it's better to focus on one task, complete it from beginning to end, and only then move on to others.

6. Information diet.
Overloading your brain with information these days is as easy as getting a heat stroke in the Sahara Desert. And even the symptoms are similar: sleep disturbance, distracted attention and slow reaction. Our brains are overloaded with information noise. AT modern world people are constantly looking for news, although they are already everywhere around us.

Try to get as little as possible information that is completely unnecessary for you for at least a week and see how this affects your productivity.

7. Live on a schedule.
Remember that there is time to rest and there is time to work. Draw clear boundaries between the one and the other. Start by stopping doing things as soon as you feel like you need to rest.

Parkinson's Law states that "work fills the time allotted for it." This means that if you, for example, decide that you will write a report in a week, you will write it all week. But if you put each task in a rigid framework, this will allow you to deal with cases much more efficiently. When you have deadlines, you try to do everything on time, so this is a great motivation.

Following these tips, you will forever forget about.

Tip #1: Always make a plan for the day.
Planning is very useful thing, even if it's just another working day at the office. Get into the habit of making a plan every morning, writing down in your diary all the necessary things that you need to finish today. Rest assured, every glance at this list will enhance your performance.

Tip #2: Fulfill challenging tasks first.
After all, if you have a difficult task ahead of you that you must complete, sooner or later you will still have to tackle it. So why not do it right now?

Tip #3: Always adequately assess your own strengths.
Don't promise what you can't deliver. Do your job to the best of your experience.

Tip #4: Praise yourself for all the victories.
Promise yourself a little surprise for a job well done, and you'll see that doing it will become much easier and more enjoyable. The main thing is that the “prize” should be really desirable and motivate.

Tip #5: Get off social media.
Delete the social network bookmarks on your work computer and you will see that the day is much longer than you thought it was yesterday. By refusing to view VKontakte, Facebook and Twitter during working hours, you will free up a huge amount of time that will help you do your work much better and faster.

Tip #6: Don't forget to rest.
From time to time, your body just needs a break in order to properly perform all the tasks. Give yourself a little break every time you reach another mini-goal.

Tip #7: Love your work.
It's no secret: we do best what we like. Try to treat your work with love, and very soon you will really start to like it.

Products that increase work capacity and mental activity

In order to maintain clarity of thought, the brain needs protein, so it is necessary to include protein foods of plant and animal origin in the diet.

It is known that the brain needs sugar to work, and many people eat sweets. In sedentary work, this is a sure way to overweight: after all, sugar is quickly absorbed and burned. It is better to eat those foods that contain natural sugars and starches: black bread, potatoes, rice, legumes, nuts, etc. Such foods will be absorbed more slowly, and the brain will have enough food for several hours.

If the brain lacks biologically active substances, it is useless to train memory and perform various exercises. Cells do not have enough food - where should they get it from? Of course, only from food. Vitamins of group B and vitamin PP are very important, as well as polyunsaturated fatty acids.

Include oily fish, cereals, eggs, dairy products, yeast in your diet. Avocados, raisins, dried apricots and seeds also help relieve fatigue and cope with prolonged mental stress. Take nuts with you to work: pistachios, almonds or walnuts.

Substances contained in squid, shrimp, crabs, fresh onions will help improve concentration. A piece of chocolate will help to calm down and stop being nervous, but you should not get carried away with it.

Strawberries or bananas also help relieve stress and improve mood.

A simple product - carrots, combined with ginger, cumin and sour cream will help improve memory and vision: after all, it is it that suffers the most when working at a computer. Add fresh or dried blueberries to your carrot salad and your eyes will thank you.

How to increase functionality: step by step instructions

Step 1. Let's take a break before we work hard.
Without proper rest there is no full-fledged work.

Step 2. Let's get planning.
Without planning, you will never have increased efficiency. So at this stage, get yourself a diary.

So, every evening you will need to write down all the planned things for tomorrow.
This should be done in the evening, since in the morning the brain is in a sleepy state and does not want to think about any business at all.

Step 3. Set priorities and determine your productive time.
All people are different, which means that each person has the greatest performance at different times.

Someone fruitfully works at 7 am, while someone turns on the motor only at 7 pm.

Therefore, determine the time of your greatest productivity.

Now let's move on to prioritization.

After creating a to-do list for yourself, see what tasks require you to be most productive. These things and write down on your active time. Small things can always be done in the morning. And not very important can be left for the evening.

Step 4. We concentrate on work.
During working moments, try to concentrate only on work. Disable Skype, ICQ and other programs. Set yourself a schedule!

From today, try to concentrate on work and be distracted only by vital problems.

Step 5 We switch.
Once you've mastered one thing, try to switch to something completely different.

If you have been doing mental work for 2 hours, then the next 30-60 minutes you can do sports, routine or household chores.

After brain activity, the body needs rest and switching.

Only in this way can he continue further brain activity.

After reading this article and applying the tips described in it in your work, you will increase your efficiency many times over. A nice bonus to this will be a lot of free time that you can spend on yourself and your family.

The material was prepared by Dilyara specifically for the site

Almost every person in life has periods when they do not want almost anything. I don’t want to go not only to work, but also to a party with friends, to the cinema or to visit - in a word, nowhere. I want to lie in bed and not leave the house.

Why does it happen? After all, it seems that life goes on as usual: no special loads. Maybe that's what it's all about...

The mood is lowered, depression is felt, the future is seen as vague. Falling self-esteem; activities that you liked before seem boring and meaningless; sleep and appetite are disturbed, attention is scattered, bouts of irritability become more frequent.

And of course, there is no talk of any activity, energy and efficiency. And what to do with it? After all, to remain in such a state is simply dangerous, and not only for oneself, but also for the people around.

Causes of depression and what to do about it

First of all, you need to find out the reason. If this is seasonal depression associated with a lack of vitamins, physical activity, hormonal causes, then you should try to lead a healthy lifestyle: eat vegetables and fruits, drink juices, take natural vitamins; do gymnastics, sign up for a fitness club or swimming pool. Time will have to be found for this, otherwise problems may begin in different areas of life and activity.

Perhaps you are oppressed by unresolved problems that threaten to become chronic. These may be problems in personal relationships or at work. You should not pretend that there is no problem, or “ignore”, as friends and acquaintances often advise. Problems must either be solved or figured out: do you need it?

If an unresolved problem becomes chronic, it “hangs” on our psyche as a heavy burden, not allowing us to change anything for the better, and taking away vital energy. The load must be dropped, even if it seems impossible, and move on freely - then things will immediately go smoothly.

Sometimes it is vitally necessary for a person to reconsider his goals, his place in society. It is not worth tormenting yourself with questions about the meaning of life: as many examples, real and literary, show, this does not lead to anything good.

Take a sheet of paper and write down what life values and goals are important to you, what you follow in life, why and why you do it.

Then select from them those that are really dear to you. It can be anything: family, love, freedom, health, a favorite thing, the opportunity to realize oneself in something - everyone has different ways. Perhaps you should reconsider your life before it's too late ...

After all, in our time you can learn a lot, and achieve a lot in life - if there is a desire.

The weather often has a depressing effect, especially in autumn and winter. When the dull autumn rain is pouring, we become slow and sleepy, and it is useless to drink coffee - it does not work.

In winter, there is a desire to sleep as long as possible, get up slowly, take a warm bath or shower, and eat something tasty. So that's what needs to be done. After all, there is nothing complicated about it, and water washes away negative energy, fatigue and bad mood. A gentle bath foam or gel with your favorite scent will help you feel that everything is not so boring and uninteresting.

How to improve performance. Tools that increase efficiency

These recommendations help improve well-being and performance, but they may not be enough, especially if you are unable to create the most comfortable conditions for yourself during work, as well as normalize your diet.

First, let's talk about how to feel better at work- after all, your productivity depends on it, which means your career and financial well-being.

How to make yourself feel good and cheerful while working? Drinking coffee every hour is not the best solution. Put a jug of clean water on your table and drink it every hour, even if you don't think you need it. Believe me - dehydration of the body, including brain cells, most often causes overwork at work.

A state close to depression can also cause blockages on the desktop. Perhaps you are used to working this way and do not notice the disorder, but it has a negative effect on the subconscious. Try to clean the table, eliminate the accumulated dust, and wipe the table to a shine. Then sit down at the table, have a drink clean water and just sit for a while. Do you feel how things have changed?

Not every office has air conditioning, and in such cases, the amount of oxygen in the room quickly decreases. Employees become lethargic and drowsy, quickly get tired and think only of one thing: the working day would soon end! Get up and ventilate the room as often as you can, and go outside if you can.

Quiet, muffled music helps many people work. Previously, people worked with the song at the harvest and at construction sites, but today the song helps to work in the office.

You can also stimulate brain activity with the help of color combinations and shades. It is known that yellow color has a tonic and invigorating effect. Choose accessories for your desktop yellow color, hang a small picture above the table: let it have yellow and greenish hues - this way you can avoid overexcitation.

Smells also help the brain to work more actively, especially citrus or wood scents, such as pine. Do not buy an air freshener, but buy a small aroma lamp and sets of natural essential oils, especially since the smell does not have an irritating effect on those around them.

Do not drink coffee during breaks, but brew yourself a tonic herbal tea, preferably with honey or dark, unrefined sugar. Use herbs such as lemongrass (root), ginseng, rosea rhodiola, eleutherococcus, aralia.

Plan your time so that you have time to do warm-ups. It only takes a few minutes to do this: stretch your hands, muscles of the head and neck, and feet. In these parts of the body there are many biologically active points and receptors, so this warm-up will also help the brain work.

Products that increase efficiency and mental activity. Nutrition for the brain

Now about nutrition. How to eat to increase efficiency, improve memory and mental activity? In order to maintain clarity of thought, the brain needs protein, therefore it is necessary to include protein foods of plant and animal origin in the diet.

It is known that the brain needs sugar to work, and many people eat sweets. With sedentary work, this is a sure way to overweight: after all, sugar is quickly absorbed and burned. It is better to eat those foods that contain natural sugars and starches: black bread, potatoes, rice, legumes, nuts, etc. Such foods will be absorbed more slowly, and the brain will have enough food for several hours.

If the brain lacks biologically active substances, it is useless to train memory and perform various exercises. Cells do not have enough food - where should they get it from? Of course, only from food. Vitamins of the group and vitamin PP are very important, as well as polyunsaturated fatty acids.

A number of professions are associated with a constant strain of physical strength. And in this case, fitness usually arises - the habit of physical activity. Take an athlete's body and compare it with an ordinary person. I will give just one example: in Tunisia, I went to train in gym at the hotel. I must say - inferior: the barbell on the street is rusty, simulators with such chains and ropes that it is just right to hang people up for torture, and not to train, stuffy and stuff like that. And a black guy is training nearby (as it turned out later, a capoeira animator from Brazil). And his whole workout is built on exercises with rusty dumbbells. Cheerfully trains like this - on the verge of exhaustion. Finished and left. And after half an hour I meet him in a restaurant and see how this Brazilian lad puts ice cream on his plate about half a kilo!? Wow!

Contradicts all my ideas that fatty blocks metabolism in the muscles after a workout, and sweet leads to fullness. And an hour later, this Brazilian lad did about a dozen back somersaults across the stage, not to mention other capoeira tricks. Such is the metabolism: his body burns calories like “that stove is a piece of paper”. And let's take the majority of us who, after a week of work, decided to ride a chair to work in the country or who gathered in the gym a couple of times during the same sedentary week. Where can you get such physical performance so that work is for the benefit, and not for sciatica with a heart attack? We will turn your body into a perfect food-to-energy factory.

What determines your physical performance?

From how quickly fatigue sets in. Why is one more resilient and the other not? Minute X, when the body says enough is enough and will not allow the muscles to contract more actively, will happen when the production of motor impulses decreases in motor neurons with a decrease in the formation of ATP in them under the influence of toxic combustion products accumulating in the body. In other words, all we have to do is get extra energy through the proper breakdown of food, deliver nutrients to the muscles with blood, improve the excretion of metabolic products through the liver and increase motivation. With a bad mood and a sluggish body, you won’t gain much. In principle, we do not use chemistry at the same time - only natural remedies, since we are talking about health, and not about a temporary momentary effect.Where to get extra energy if you need to work physically or for training:

1. Improve emotional condition

2. Cleanse the liver

3. Support the heart and blood vessels: improve blood flow to the muscles

4. Let's Help Insulin Better Turn Glucose into Energy

5. We normalize the level of hormones

6. Start eating regularly and getting at least 7 hours of sleep a night

Total. It is necessary and sufficient to increase physical performance in a person who does not suffer from serious illnesses.

Monotonous work and stress reduce the amount of your physical strength. This is the easiest way to increase performance. In this case, I usually recommend not just sleeping, but using those natural remedies that protect nerve cells from damage and provide nutrition for the production of happiness hormones in the body. This is tryptophan, and therefore its relative serotonin, as well as acetyl-levo-carnitine. Such substances are absolutely safe, since they are amino acids. They are just food for the nervous system and are not even close to antidepressants and stimulants in their chemical structure. At the same time, the effect of them is no less.

For 8 years, I have been recommending the use of strictly defined, proven combinations of these substances.5NTR (5 hydroxytryptophan)NSP companies for states when the key word is “self-pity, lack of mood, do not want to do anything” andacetyl-L-carnitine Ortho for cases when you need to move mountains (at work, in your personal life, etc.) and it is important that at the same time that there is enough strength for the nervous system. This natural preparation literally protects neurons from damage in a stressful situation.

How to take: 5HTP1 capsule per day,Acetyl-L-carnitine1 caps. 2 times a day. The course of both is a month.
Needless to say, the effect will be only from genuine funds, so do not look for them in online stores. Is it worth pointing out separately that a good emotional state is great in itself. You can find all the natural remedies listed here on our website in the "catalog" section.

Improve liver function and you will have more strength

We continue to create ideal conditions for increasing physical performance. In the liver during muscle work, the most important metabolic processes take place: glucogenesis, beta-oxidation of fatty acids, ketogenesis, gluconeogenesis, neutralization of ammonia through the synthesis of urea. It determines how much nutrients will go to the muscles during the breakdown of glucose and fatty acids and how many toxins formed as a result of combustion will block your brain and muscles. If you have never heard of Liver 48, which cleanses and restores the functioning of liver cells, then try it for at least a month of taking it.

Are there other so-called. hepatoprotectors? Of course, any specialist knows about them, and the Internet is full of information. But I have been recommending Liver 48 for 9 years now, because I can guarantee positive changes in biochemical analyzes blood after taking it in the vast majority of people. This is evidenced by practical experience. Read about techniquese liver cleansing.
In addition, if you have a short period of physical activity (for example, a camping trip or building a summer cottage) or you start training in a fitness club after a long break, be sure to add Glutamine amino acid to Liver 48 ( Vitaline) 1 tablespoon per day. Its task is to help the liver to utilize toxic ammonia, thereby accelerating the recovery of working capacity.

How to use:Liver 48 1 caps. 2 times a day, preferably before meals and drinking warm mineral water (for example, hepatic Stelmas) + Glutamine (manufacturer Vitaline) 1 tablespoon per day with juice or water.

The state of the heart and blood vessels affects performance

Of course, I don't mean very young. If you are under 40 years old and there are no heart diagnoses, then all the impact on work vascular system comes down to training. More running, walking, exercising in other ways improves blood circulation. Because when the heart pumps more blood at a time (pulse is higher), tissues are washed naturally: more nutrients are brought to all organs and combustion products are removed.

But from the age of 40, it begins (it’s just starting, don’t be scared ...) a decrease in the activity of the heart muscle and the first symptoms of narrowing and thickening of the vascular wall appear. Blood enters the working muscles worse and does not bring nutrients there. First of all, less begins to be producedcoenzymeQ10 — a substance that literally explodes energy metabolism - contributes to the final process of energy production in any muscle, including the heart. By the way, it can be added to the body. For example, a product of the highest quality, which is specially produced in the Czech Republic for the Recipes of Health center. Accept p o 4 capsules in the morning or 2 capsules in the morning and 2 capsules in the evening. It is advisable to repeat such courses 2-3 times a year, when you have the most stress, and nature does not help (in autumn, at the end of winter).

Often I am also approached by people who enjoy playing tennis or football at the age of 50-60, but whose blood circulation fails. In addition to coenzyme Q10, I also recommend the amino acid Arginine in these cases before playing or training. It dilates the small blood vessels and helps blood flow evenly to all working muscles. Hence, there is less risk of increased pressure, vasospasm during physical activity, and faster recovery without pain in the muscles.

I will not delve into the topic of hypertension and atherosclerosis, as well as impaired cerebral circulation. Since there are separate sections of the site for this. But don't give a damn about these problems if you don't have them. There is no normal blood circulation - there is no physical activity. It is a big mistake to believe that pressure and ischemia can be overcome by increasing the load. Such people often say: ran - the motor began to work better. Such a practice without nourishing the heart muscle with natural means and without improving the fluidity of the blood, as a result, leads to an early heart attack. And it would be better to use at least onceconsultationat the Sokolinsky Center "Health Recipes" to choose a course to support the heart's performance individually.

To Of course, my staff and I will show you how to restore the correct balance of magnesium, potassium, calcium, improve blood flow and reduce its tendency to thrombosis, strengthen blood vessels. As a result, the heart will receive support, and the blood will flow more calmly through the vessels.

In general, I don’t think that retirement is inevitable at 60. Improving the functioning of the heart and blood vessels is not such a difficult thing if you use not chemistry, but natural remedies. Only laziness and short-sightedness can be an explanation for the fact that only the first time the pressure increased at the turn of the 45-year-old, so they immediately sat down on the daily intake of chemical drugs. It is possible without it, if not taken to extremes. But the cardiologist rarely talks about this ...

Let insulin work and you will be less tired yourself

Energy is produced by burning glucose in the body under the action of insulin, a hormone produced in the tail of the pancreas. It works not alone, but together with microelements chromium and zinc. In a huge number of people, according to statistics, these substances are in short supply due to modern nutrition and malabsorption in the intestines. My experience in deciphering hair micronutrient tests shows that approximately 30% of all women who are tested are at risk of indigestion of carbohydrates or even diabetes due to a deficiency of chromium and zinc. In men, everything is worse - about 50%, since zinc is greatly lost in us during ejaculation.

How to use: Zinc (Vitaline) 1 tab 2 times a day for the first month, then 1 tab. In a day. Men 3-4 times a year. At the same time, support the prostate gland to prevent chronic prostatitis. Chromium chelate or Halsey chromium 1 tab. In a day. The course is 2 months in a row, then periodically. Ortho-taurine 1 caps. 2 times a day before meals for 2 months in a row, then periodically.
Of course, you don’t need to try to improve carbohydrate metabolism while eating sweets, buns and other flour at the same time. Be smart about your food.

Men need testosterone to improve performance

We are made in order to run, chop wood, get a mammoth, produce numerous healthy offspring with a beloved woman, and not sit on a chair in the office. Therefore, the whole body of a man, sorry for the slang, is “imprisoned” to ensure the work of muscle mass. Including the hormonal background. In politically correct Europe and America, I would probably have been lynched for such statements, but let them themselves deny biology there until they completely degenerate. In the conditions of civilization, a man's level of sex hormones decreases, hence many diseases, and at least chronic fatigue.

Any "jock" will tell you that after proper training he is drawn to bed, but not to sleep. Training "on the legs" stimulates an erection, etc. And you can increase the level of testosterone, by the way, by the safest natural means. At the same time, as a bonus, you will receive not only an improvement in physical activity and working capacity, a good mood, but also the prevention of prostate adenoma.
The following natural remedies are 100% effective for most men:co-palmetto ( NSP) saw palmetto extract,Orgamax. Male formulawith damiana and muira puama. Taking So-palmetto of this particular brand - NSP for three months in a row, is simply life-changing. How to take in more detail in the section on prostate adenoma. And Orgamax. The male formula significantly increases potency when taken regularly due to the normalization of testosterone production.

Just please do not take this recipe in isolation from the one written above. Otherwise, it will resemble an attempt to start the engine in a 30-degree frost on a dead battery. It seems to turn, but does not grab.

Outcome. What do we do step by step to increase physical performance

To write this section, I did not just spend an hour of my time. This is a summary of 18 years of experience and hundreds of practical cases. Of course, there are no two similar people, so I always advise you to use an individual consultation, but for the majority there will be benefits from the implementation of the scheme. Therefore, when you come to my natural pharmacy "Health Recipes" or place an order in your city, you just need to collect these natural harms in a bag to restore and increase physical performance, and then do not forget to take them at the same time. In total, you will get from 2 to 4 natural remedies per day. But, even if there are four of them, then do not forget that this means simultaneously supporting health in several areas at once.

What to buy and take at the same time:

To normalize mood and against stress (if necessary according to the condition) - 5 NTR or Acetyl- L- carnitine 1 pack

To improve liver function (always) - Liver 48 1 pack each and Glutamine (Vitaline) 1 pack at the start of training in the gym, etc.

To support the heart and blood vessels (if you are over 40 years old) - Coenzyme Q10 1 package. If you are over 50 years old and have questions about the heart or blood vessels, consult

To enhance the absorption of glucose in the muscles (everyone who has extra pounds) - Chromium chelate or Helsi chromium 1 pack each or Ortho-taurine ergo 1 pack + Zinc (Vitaline) 1 pack is mandatory for men

To increase the production of testosterone (for men) - So-palmetto NSP 2 packs if there are questions about the prostate gland or erection or Orgamax. Male formula 2 packs if you have questions about sexual desire.

As you can see, women only need to take less to increase physical performance. But we don’t expect cute barbell exercises or construction from you. country house. So ... spud a couple of hectares of potatoes or wash the whole house ...

Do as I wrote. Write about the results later. You will like them. Something remained incomprehensible. It's okay - ask for advice. Doubt? For my part, I can only guarantee the authenticity of everything offered, if, of course, you purchase drugs from us and say that I recommend the same to myself. There is no better, in my opinion. And of course, if there are any doubts about the quality (which is unlikely), we are always ready to solve this problem. Then the choice is yours, listen to my experience or not.

The main thing is that these recommendations, as always in our oldest natural pharmacy in St. Petersburg, are easy to use, safe and do not require self-denial. Live a normal life and make it more active, thanks to natural remedies.

If you need to force the active work of the brain and, then this is the next chapter.

Video. How to increase efficiency, get rid of chronic fatigue

The life of a big city with an endless information flow in a highly competitive environment makes extreme demands on the human body, forcing not only the body, but also the brain to work long and hard, sometimes around the clock without a break for lunch and sleep.
Scientists have found that on average a person uses only about 10% of the capabilities of his brain, so almost every one of us has reserves to increase mental functions and performance.

How to increase the efficiency of the human brain on your own?

Review your work and rest schedule: avoid prolonged monotonous activity, try to alternate physical and intellectual activities, evaluate the duration and conditions of sleep.

Sleep plays a key role in the proper functioning of the nervous system. The need for sleep varies from person to person. different people and largely depends on the state of the body (chronic diseases, depression, acute colds) and the impact of external factors (stress, weather, etc.). Normally a healthy person needs 7-8 hours of sleep to wellness, although these figures may decrease in summer and increase in winter, which is associated with the length of daylight hours.

Sleep deprivation is one of the most severe tortures for a person. The consequences of long-term chronic lack of sleep will surely manifest themselves over time not only with a decrease in mental and physical abilities, but also with serious somatic disorders. Therefore, if you have problems with sleep, and doctors do not find this serious reasons, then try to learn how to relax - breathing practices, meditation, evening hot baths will help normalize sleep and fill up with energy.

So, provide yourself with comfortable sleeping conditions (quiet, dark, warm, no hunger, no danger) and enjoy at least 7 hours. It is important to note that neurophysiologists advise going to bed before midnight and preferably at the same time every day, which is associated with biological rhythms and the functioning of the brain of the human body.

Reduction or exclusion of contact with various artificial psychoactive chemical compounds. Everyone knows about the toxic dangers of nicotine, ethanol, drugs, but sometimes the desire to get temporary relaxation prevails. Think about your intelligence if such an addiction has begun to take root in your life.

Nicotine, apart from negative impact on the walls of cerebral vessels, affects acetylcholine receptors in brain tissues, the main mediator of the nervous system, but its influence is not subject to the brain. As a result of such stimulation, the “hormones of joy” endorphins are released and the person gets used to an increased dose of happiness. There is also an increase or inhibition of brain activity, depending on the type of irritated receptors. Over time, the sensitivity of acetylcholine receptors decreases and the body is forced to create new, already pathological, nicotine receptors that are involved in the occurrence of diseases of the brain and psyche.

Alcohol intoxication is a violation of the cerebral cortex under the influence of the toxic effect of ethanol. With the defeat of the occipital part, which oversees the vestibular apparatus, coordination of movements is disturbed. Changes in the "moral" center dull the feeling of shame and the person becomes more liberated. Damage to brain cells that oversee cognitive abilities disrupts memory (memories become fragmentary), a person does not remember what he did and where he was. Excessive alcohol consumption always leads to deplorable consequences for the brain, up to acute psychosis, serious cognitive impairment and serious personality changes.

Narcotic drugs have a short-term stimulating effect on the brain, but then there is an exhaustion of functions. And if the effect of heroin on the brain today is well enough studied and proven that it blocks the production of its own endorphins in the body, then the effect of spices and various salts has not yet been studied enough. It is known that even a single dose of narcotic drugs can destroy a significant part of a person's cognitive functions, especially at a young age. The drug addict or drug addict quickly loses much of his accumulated mental experience and becomes unable to develop it. The transformation into a "vegetable" occurs rapidly, and the reverse process is very difficult. The reasons for such rapid degradation are not fully understood, but, according to the theory, psychoactive substances destroy neural connections and a person can no longer use the accumulated knowledge.

As a result, avoiding drugs, alcohol and smoking are important factors on the way to increased performance and long-term activity.

Regular brain training: mental counting, not on a calculator, memorization of any new information, rather than writing on a piece of paper or on a phone, solving puzzles and rebuses - all this leads to an increase in the brain's resistance to mental stress and an increase in efficiency.

So, pay attention to your life and make it interesting. Do not be a homebody: visit theaters and exhibitions, public institutions, lead an active life, find a hobby for yourself, and then, most likely, you will not have a question about how to increase your efficiency.

Carefully evaluate your physical exercise, because during sports not only the blood supply to the brain increases, but, accordingly, the supply of tissues with oxygen increases, which increases its performance.

Also, doing exercises forces you to temporarily switch thoughts and attention from complex cognitive processes to the current more plain sight activities, which includes the so-called "subconscious mode" and makes it much easier to solve serious intellectual problems.

Group activities, especially to your favorite music, additionally provide an opportunity to have a good time in an environment of like-minded people, where you can feel support and be understood. Any physical activity improves mood, due to the increased release of endorphins and enkephalins into the blood, which also increases efficiency.

And finally, the most important impact of sports on the brain is stimulating the growth and development of neural processes and building new neural connections. Initially, it was believed that this process occurs only in those parts of the brain that oversee motor functions, but later it was shown that all areas of the brain, including those responsible for concentration and attention, thinking, and memory, are involved in the process.

Therefore, engage in any physical activity that you like. Spend more time on fresh air. Do not ignore self-massage and massage, especially the scalp and neck-collar zone. Exercise regularly, at least 2 times a week, yoga, qigong, pilates, boxing, exercise equipment, swimming, gymnastics, walking, running, dancing, football, badminton - everything will benefit your body and will help increase mental and physical performance and improve mood and energy.

Changing the diet to increase the intake of substances necessary for the brain. Especially useful in this regard is the Mediterranean diet, which is famous for its balanced composition of proteins, polyunsaturated fats and "long" carbohydrates.

Let's start with water, because the brain is 80% water and any lack of water in the body, first of all, will be manifested by headaches and decreased performance. Therefore, drinking about 2 liters of water per day, as experts advise, is very important for the normal functioning of brain cells.

Nuts, especially walnuts, as a source of polyunsaturated fatty acids and vitamin E are also needed for the brain. An increase in the number of foods - sources of protein (meat, soy, legumes), foods rich in vitamin B (eggs, liver) and tryptophan (grain bread, cheeses, turkey meat); products with vit and fiber (sea buckthorn, rose hips, currants, citrus fruits, raw vegetables, lettuce, fruits) can increase both mental and physical performance.

It is worth recalling that the main nutrient for our neurons is glucose, so for a quick increase in mental performance in students and schoolchildren before an exam, a chocolate bar or sweet tea will do just fine.

Overeating, as well as the abuse of fatty and heavy foods, have a bad effect on mental abilities, because at this moment all the body's resources are concentrated on digesting food and absorbing energy. On the other hand, fasting increases brain activity, but not for long, since glycogen stores in the body are very small, and neurons are not capable of eating stored fats, like other body cells.

Tea, coffee, cocoa, and other caffeine-based food stimulants trigger the production of dopamine, which enhances brain function. However, after 2 months of regular use of such drinks, the body becomes addictive and, according to the tests, there is no increase in cognitive abilities after a cup of coffee. It has been proven that coffee alleviates pain, for example, in the neck of office workers, but in addition to caffeine, it contains trigonelline, a substance that helps restore the processes of nerve cells of dendrites and axons, with which they are connected to each other. This means that regular coffee consumption, paradoxically, keeps the mental abilities of the brain in better shape. It is important to observe moderation, because caffeine also affects the walls of blood vessels, increasing blood pressure. So, according to studies, people who drink more than 4 cups of coffee a day have a 21% higher risk of death than those who do not drink coffee. This difference is especially pronounced in young and mature age.

In summary, a protein and vitamin-rich diet without overeating, moderate coffee or tea consumption, and adequate water will help keep your brain in good shape and improve mental performance in adults.

Medications to improve performance

Traditionally, drugs that improve brain metabolism, the so-called nootropics, are widely used. As prescribed by a doctor, it is also possible to use psychostimulants in low doses, light anti-stress agents, vitamins, adaptogens that improve energy processes and have an antioxidant effect.

Special attention deserves drugs that affect the cholinergic system of the central nervous system. So, according to research, choline alfoscerate, being a supplier of choline to brain tissue and a precursor of acetylcholine, improves memory, concentration, attention, speech and other cognitive functions. The second metabolite of choline alfoscerate, glycerophosphate, is incorporated into the membranes of neurons, increasing their plasticity and increasing resistance to aggressive factors.

According to studies by American scientists who compared the effectiveness of nootropics (oxiracetam, aniracetam, idebenone), nutritional supplements (acetylcarnitine, CDP-choline) and alfoscerate choline in young and middle-aged people on the mental abilities, the results of using the latter surpassed those from the use of other means. It is important to note that the improvements persisted for more than 3 months only after the course application of choline alfoscerate.

It is interesting to note that in another study on young healthy volunteers, the use of choline alfoscerate at a dosage of 1200 mg for 10 days led to a significant increase in basic intellectual abilities in the subjects, as well as a significant increase in their mental performance. Thus, we can conclude that short courses of choline alfoscerate can prepare the brain for serious mental stress, for example, for exams for students and high school students, and temporarily increase mental performance.
Choline alfascerate is that rare substance that maintains a functional mind-body relationship for the survival of the individual. More than 23 clinical studies using choline alfascerate have been completed and all of them have had positive clinical results: attention, mental focus, information recall and other higher mental functions have been significantly improved.
These drugs include Gliatilin (original choline alfoscerate), which is available in a dosage of 600 mg of 7 ml in a package of 10 vials (solution) and 400 mg No. 14 (capsules) for oral administration and 1000 mg for intramuscular and intravenous administration.

How to use the drug Gliatilin to increase mental performance?

From all of the above, it becomes obvious that in order to increase mental and physical performance, first of all, it is necessary to normalize sleep and wakefulness, organize your workflow and avoid stress, introduce dosed physical activity on a regular basis, drink enough water and not overeat and abandon artificial toxic psychostimulants and energy drinks. If necessary, it may be worth adding vitamins and means to improve brain function. healthy image life and a positive attitude are the best helpers in increasing mental, and hence physical performance.