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A study has actually exposed that Alzheimer’s disease hits women hardest, with memory and cognitive capability more severely damaged than in men at the exact same phase of the health problem.
All of us live longer, suffer more tension and can anticipate to work well into our 7th years, so it’s never been more crucial to keep our brains fit and healthy beyond middle age.
Here, Dr Jenny Brockis, author of the well-known brand-new book Future Brain, provides 8 remarkably simple suggestions to flex our mental muscle and keep our grey matter in peak condition.
COFFEE MAKES YOU CLEVER
We drink a cup or 3 a day to keep us alert, however does it actually enhance our mental efficiency? When it concerns learning and forming long-term memories, the brief response is ‘Yes’.
A study published in 2014 in the journal Nature Neuroscience revealed that timing is everything.
Beware: too high a dose of caffeine will have the opposite impact, disrupting working memory efficiency by over-stimulating the brain, leading to cognitive fatigue.
Stay with an optimum consumption of 400 mg a day, or approximately 4 cups.
UNDERSTAND YOUR BODY’S RHYTHM
When I was a GP, I constantly found that 4pm was my most affordable energy point of the day. If I didn’t get a cup of tea and a five-minute break around then, my level of focus and mental effectiveness quickly dropped off, which wasn’t excellent for those clients arranged later on in the day.
The concept behind the ‘ultradian rhythm’ by which our brains run is similar. Whatever our day-to-day schedule, our brains are designed to work best in pieces of time, following the natural peaks and troughs of our energy levels.
This frequent cycle of approximately 90 minutes, our ultradian rhythm, takes us through various levels of awareness and focus.
Each cycle contains a peak of high performance lasting about 20 minutes, followed by 20 minutes of recuperation time.
The key is to deal with your brain’s natural design.
Pacing your day in blocks of focused thinking means you operate effectively, continue to be alert and mindful, and maximize that brain power.
DO N’T MULTI-TASK
Multi-tasking is really a physiological impossibility. We can’t do it – not if we’re female, not if we’re young, not at all.
If our brain is offered 2 things to concentrate on at the very same time, it will merely alternate our interest in between them really rapidly.
This gives the impression of multi-tasking, when, in reality, we’re simply offering half our attention to each task – and probably screwing up both of them.
Research studies have revealed that multitasking can reduce performance and productivity by 40 per cent. Here’s the trick to enhanced brain power: monotask.
Do one thing at a time and offer it your undivided attention. Exercise your capability to concentrate on something, and you improve at it.
The management guru Peter Cook recommends recognizing three – and only 3 – priority jobs for each day. Focus and work on these, one by one, up until they’re done correctly.