A not long time ago, my mental state was awful. My brain was drained from work, diet, workout plan, schedule, society, relationship, family, musts, and dos. Were these the first signs of a brain burnout?
I realized that sooner or later, I will have to restore my brain, or otherwise, it will reflect negatively on my lifestyle. One Saturday, I woke up with a severe headache. I sat down on my bed.
And I start processing the situation. I asked myself – "Gal, what can you do to prevent your lifestyle from further damages?"
Quitting job? Well, it wasn't the best option. Quitting diet and workouts? Hell, no. Eventually, I managed to figure out the whole picture. But first, let me walk you through the first symptoms showing brain burnout symptoms.
The First Symptoms to Show Brain Burnout Were
- Days to refuse to do my workouts (I just felt bad when I had to do the workout);
- Always tired (definitely not physically tired) no matter how much I slept;
- An everyday headache with the feeling of a bad hangout;
- Mood change;
- More bad days due to my standard state of soreness;
- Unable to process information after 5-6 hours of work;
- Less power and strength than the usual while training.
How to Make Your Own Bacopa, ALCAR, and Choline Stack
This is a very simple, cheap, and safe Bacopa, ALCAR, and choline stack that can boost memory and improve your mental state.
All the supplements you will need are:
- Acetyl-L-Carnitine (ALCAR) - the powder is the cheapest option;
- Lecithin (Choline source) - 1200 mg softgels;
- Bacopa - 500 mg caps;
- Alpha Lipoic Acid (ALA) - 300 mg caps.
Product | Name | Buy on iHerb | Buy on Amazon |
|---|---|---|---|
| Acetyl-L-Carnitine (ALCAR) | ||
| Lecithin (Choline source) | ||
| Bacopa | ||
| Alpha Lipoic Acid (ALA) |
Use The Right Timing to Work Best
1. Morning
- 500 mg ALCAR
- 500 mg Bacopa
- 300 mg ALA
2. Lunchtime
- 500 mg ALCAR
- 1200 mg Lecithin
- 300 mg ALA
3. Evening
- 500 mg ALCAR
- 500 mg Bacopa
- 300 mg ALA
Use the Right Dosage
1. Acetyl-L-Carnitine (ALCAR)
- optimal dosage - 1.5 g
2. Lecithin
- optimal dosage - 1 x 1200 mg
3. Bacopa
- optimal dosage - 2 x 500 mg
4. Alpha Lipoic Acid (ALA)
- optimal dosage - 3 x 300 mg
Tip: Always take ALA with ALCAR and don't take ALA before a workout.
Tips for Improving Memory and Concentration
In order to improve your memory and concentration, it is important for a person to approach the problem with the necessary respect for his/her normal lifestyle, and that includes the required dose of sleep.
In this regard, it is good to know that sleep gives energy to the body and says bye-bye to fatigue. It also strengthens the memory. Or in other words, first, we learn, and then we sleep, thus allowing the processing and storage of the acquired knowledge.
The night sleep is sufficient for the achievement of this effect. Daytime and short sleep are also recommended when preparing for exams.
My advice is that the afternoon nap should be 5-10 minutes to half an hour. During this time, the body can choose the necessary environment for complete rest, without actually falling asleep deeply.
Such breaks can be made up to 2 times per day or can be merged into one. They have a positive influence on memorizing, and also, a person feels refreshed and with improved mood.
Of course, one should, in no case, solely study before exams, no matter how difficult they are. It is better to spend time (about 1-2 hours) for entertainment daily - sports, watching a movie, going to the cinema or theater, music, etc.
This prevents young people from the stress that accompanies each academic preparation, and this contributes further to the full assimilation of knowledge from memory.
Results from a study of American scientists from the University of Michigan have shown that walks even in chilly winter days also improve memory and concentration.
Only one hour is necessary to increase five times the capacity of the brain. On the other hand, walks along busy streets has no positive effect on the brain.
There were volunteers in the study group that was sent to walk 50 minutes on streets with office buildings and heavy traffic, while another group has walked on a lonesome three-lane road.
Then the mental abilities of the volunteers were tested with a series of tests and compared with their mental abilities before the walk. The results have shown that those who have walked in nature have improved their short-term memory by 20%.
The people who have walked on the streets in the city have shown no improvement. It is believed that nature has a restorative effect because it allows people to relax while walking in urban areas requires caution. Scientists say that a certain amount of walks can help cure mental fatigue.
Tips for Distracted People
- Cook with olive oil - it is rich in antioxidants;
- Eat fish and other seafood at least 2 times a week - sardines, tuna, mackerel, salmon, shrimp, scallops, fish oil - they contain phosphorus and unsaturated fatty acids that stimulate the activity of the brain cells;
- Consume more fruits and vegetables. There is a significant amount of vitamin B6 in bananas, while grapes or apples will make you more concentrated. Tomatoes are rich in manganese, oranges and red peppers slow the aging process of the cells;
- Meat contains a lot of iron and vitamin B12;
- Eat pasta, rice, and bread, they intensify the mental activity;
- It is desirable to consume walnuts and other nuts in the morning. This addition to this, breakfast stimulates the thinking process;
- Water is extremely important for the brain - at least two liters.
Conclusion
In conclusion, whatever you work, whatever you are training, there will always be a point when your mind and brain need some time to rest.
Now, you have a pretty good and complete guide to follow in case you need to re-feed your mind.
