Knowing this can set us up for optimal learning. Our brains are part of our whole connected person and it all works together in an interconnected porous way. If we do not have these foundational aspects then we have compromised our ability to learn and perform.
*Sleep 8-10 hours. Optimal sleep is your superpower. Sleep improves our cognition and academic ability since science proves sleep is needed BEFORE learning to prepare brain to absorb new information and sleeping AFTER learning is like hitting the save button on everything learned. In fact learning is 40% less in sleep deprived people because concentration and memory decrease. Having only 4 hours of sleep drops immunity 70%. Also directly affected is decision-making, risk-taking, and the propensity for depression and anxiety. Acquisition, consolidation and recall of information are directly affected by sleep. Andrew Huberman says it this way: “Best nootropic: sleep. Best stress relief: sleep. Best trauma release: sleep. Best immune booster: sleep. Best hormone augmentation: sleep. Best emotional stabilizer: sleep”.
*Hydration. Studies show that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function. A 2% decrease in brain hydration can result in short term memory loss and have trouble with math computations. Actually, prolonged dehydration causes brain cells to shrink in size and mass, a condition common in many elderly who have been dehydrated for years. Common mental symptoms of dehydration can include depression, afternoon fatigue, sleep issues, inability to focus and lack of mental clarity. The pessimist sees the glass half empty. The optimist sees it half full.The financial adviser just adds whiskey.
*Nutrition. Avocados, walnuts, citrus, cocoa, blueberries, fish, beets, eggs, green tea and carotenoid-rich red, green, and orange vegetables favorably affect brain health. Multiple studies reported improved reaction time, mental performance, including on short-term, long-term, and spatial memory tests. Cocoa has the highest flavonoid content by weight. Blueberries are called “brainberries”. One study with 40 people examined the effects of consuming a 13.5-ounce (400-mL) smoothie containing equal amounts of blueberry, strawberry, raspberry, and blackberry found that led to quicker response times on attention and task-switching tests and helped participants maintain accuracy on these tests over 6 hours. 8 out of 12 studies reported improved mental performance, including on short-term, long-term, and spatial memory tests, after taking blueberry or blueberry supplements. A study showed that drinking 17 ounces (500 mL) of 100% orange and grapefruit juice enhanced blood flow to the brain and significantly improved performance on a test that involved matching symbols to numbers, compared with a control drink. A study in 64 college students found that adding walnuts to the diet for 8 weeks led to a significant 11.2% improvement in interpreting verbal information, compared with a placebo.
*Exercise and be outdoors. A recent study of over 3,000 employees and managers found that spending 29 minutes outdoors translated to an impressive 45 percent increase in productivity. Exercise increases the brain’s blood supply and increases memory, attention span, perception and cognition. The increased oxygen and energy foster enhanced brain connections and improved performance. Movement can improve cognitive regulation which is the ability to ignore distractions. The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity a week and muscle strengthening twice a week.
Sleep, hydration, nutrition, exercise are the foundations of health. Prioritize these natural rhythms for success in every area of life.
https://studyfinds.org/work-productivity-30-minutes-fresh-air/
https://www.healthline.com/nutrition/brain-food-for-studying#The-bottom-line
The mission of More to Grow Cognitive Development Training is to improve learning ability and function through cognitive exercises that meaningfully transfer to all educational and everyday life situations so individuals maximize their potential.
Darlene Lewis, darlene@moretogrow.com, https://moretogrow.com