This article explores the relationship between self-care and mental health, highlighting the importance of cognition and mental clarity. Innovative products such as nootropics and foods such as caffeine, ginkgo, and other beneficial supplements are mentioned. In addition, the relevance of daily activities supported by scientific evidence, such as meditation and exercise, is highlighted. |
When we talk about personal care, usually the first thing that comes to mind is aesthetics— the superficial. Personal image goes beyond physical appearance, and this is how mental health plays a role in our own personal perception and our environment. Finally, a change of image can be born from within us, from our minds. And that is what we will talk about today: cognition and mental clarity, and what are the most innovative products for their care?
But what do these terms mean? According to psychology, cognition is the mental process that includes thinking, learning, memorization, awareness of the environment, and a sense of reality or judgment. It means everything related to knowledge, such as what we learn and know from our experiences. This ability includes different ways our brain works, such as how we learn new things, pay attention, register things, use language, think logically, and make decisions.
On the other hand, mental clarity means being able to concentrate and stay focused on what you want to do. It's like having a clear path in your mind and not getting distracted or wasting your time or energy on things that don't help you achieve your goals. To have a clear mind, we must do two things: think happy thoughts and learn to concentrate. When you have mental clarity, you can concentrate very well on what you want to do and enjoy it without distractions.
Technology and science have made great progress in caring for our mental clarity and cognitive processes, which is why we can currently find innovative products, foods, and exercises on the market that help us in these processes, such as:
1. NOOTROPICS
Nootropics, sometimes known as “smart drugs,” are special ingredients that can make your brain work better. They do this by activating different parts of your brain and helping you think and remember things more easily. They also ensure that your brain stays healthy, alert, and does not become damaged as you age. Some can be found in certain foods and plants, while others are made in a laboratory:
Modafinil and armodafinil are medications that help people stay awake. They are similar to a type of medicine called amphetamines. The FDA, which is charged with making sure the drugs are safe, says that both modafinil and armodafinil can be used by adults who have a rare condition called narcolepsy (when they suddenly fall asleep during the day), sleep apnea (when they have difficulty breathing during sleep), or if they work odd hours and have trouble staying awake.
They are medications that act on the dopamine, norepinephrine, and serotonin systems, binding to presynaptic reuptake pumps, thus promoting wakefulness. They also promote a state of excitement in two ways: they activate glutamatergic circuits and inhibit the release of GABA, which is responsible for the inhibition of neuronal circuits related to stress and anxiety. In addition, it activates neurons that secrete orexins, sleep-suppressing peptides.
But although people really want to buy and use nootropic products, the truth is that there is no extraordinary medicine with clear and persistent positive effects proven by science beyond those already explained. However, there are foods with properties similar to those of these drugs:
2. CAFFEINE:
Did you know that you may already be taking a nootropic every day without even knowing it? It's called caffeine, and it's found in things like coffee, tea, and energy drinks.
Coffee is the nootropic food of a lifetime, which helps us delay fatigue and achieve greater mental acuity. Caffeine is a stimulant that inhibits the brain's adenosine receptors, making us more awake and alert. But there are other special ingredients that can make your brain even smarter.
3. GINKGO
Ginkgo is a special tree that people have used for a long time because it can help with different health problems. It can be good for our brain, blood vessels, and lungs, and it has other benefits too. People have found that taking a supplement made with Ginkgo biloba can be really helpful and doesn't seem to have any negative effects on our bodies.
If you take Ginkgo regularly for a long time, it can help your brain function better and protect you from future problems like strokes. Think of this extract as something extra that can be given to a healthy person at different times and will have an impact on their body.
4. OTHER FOOD SUPPLEMENTS:
There are special foods called superfoods that are really good for the brain. They have many vitamins and properties that make your brain work better. They can help you remember things, pay attention, and even make sure your brain stays healthy as you age. They can protect our brain from harmful things called free radicals, among others.
For example, some foods contain something called omega-3 fatty acids, which are really important for our brain. These fatty acids can improve our memory, help us focus, and make our brain function better overall. In mice with Alzheimer's, it has been seen that their abilities improve.
Some foods, like blueberries, green tea, and spinach, contain something inside them called flavonoids. These flavonoids are natural elements that can help your brain function better and protect it from getting worse as you age.
Creatine is a substance found in red meat, and some people take it in pill form to help get stronger and gain muscle. But it can also help our brain by improving our memory and thinking skills, especially for people who feel stressed and don't eat meat.
Other foods, such as turmeric and ginseng, are really good for our bodies. They also contain special elements that can protect our bodies from diseases and help us stay strong.
5. DAILY AND SIMPLE ACTIVITIES FOR MENTAL CLARITY
Cognitive stimulation helps us remember things better, pay attention, think, and solve problems. It is especially useful because it can help us keep our minds alert and fight against the effects of aging.
• Scientists have done a lot of research on meditation and found that it can improve our ability to pay attention, remember things, make decisions, think quickly, and generally help our brain work better.
• Doing physical exercise is also important for our brain! You don't need to do really difficult activities. Even walking for 45 minutes three times a week can improve our memory and thinking skills.
• When we read aloud, we have to remember what we just heard, and that helps our short-term memory. Writing about our experiences in a journal helps us remember them for a long time and helps us think about them more deeply and understand them better.
• Playing and creating things that engage our senses, like hearing and seeing, helps our brain stay healthy and strong. When we make art, it helps us use our hands and eyes and focus on what we are doing.
• Motor exercises help us improve the use of our hands and coordination of movements. We also improve concentration when doing things that require careful hand movements, such as knitting or embroidery.
• Some board games and video games are really fun and help us think and learn. They also help us make friends and pay attention.
SCIENTIFIC RESEARCH
Modafinil and Armodafinil: The class of medications that includes modafinil and armodafinil has been the subject of rigorous studies. In a study conducted by the FDA in 1998, the effectiveness of modafinil in treating excessive sleepiness was evaluated, highlighting its utility in conditions such as narcolepsy. A second study (Roth et al., 2006) supports the effectiveness of both modafinil and armodafinil, especially in cases of sleep apnea and sleep disorders related to irregular work shifts.
Caffeine: Caffeine, found in coffee, tea, and various beverages, has been the focus of numerous studies (Lieberman et al., 1987) and emphasizes the positive effects of caffeine on alertness and memory, supporting its role as a natural nootropic. Results indicate that caffeine improves wakefulness and concentration.
Ginkgo Biloba: Ginkgo biloba extract has been studied in relation to the prevention of cognitive decline. (Amieva et al., 2013) provides a 20-year perspective, supporting the association between regular use of Ginkgo biloba and the preservation of long-term cognitive function.
Dietary Supplements: Dietary supplements, such as omega-3, flavonoids, and creatine, have been examined in various studies. (Bazinet & Layé, 2014) highlights the benefits of omega-3 fatty acids for brain function. (Letenneur et al., 2007) analyzes flavonoids, present in foods like blueberries, green tea, and spinach, and their positive relationship with brain function. Finally, (Rae et al., 2003) supports the ability of creatine to improve memory and cognitive skills, especially in stressed individuals with poor diets.
Daily Activities: In addition to nootropics, daily activities also play a crucial role in brain health. (Kurth et al., 2014) shows that meditation is associated with an increase in cortical thickness, indicating benefits for attention and decision-making. (Weuve et al., 2004) supports the positive relationship between regular physical exercise, even through simple activities like walking, and the improvement of cognitive function in older adults.
Scientific evidence supports the effectiveness of certain nootropics and daily activities in enhancing brain function and preserving mental health. As we continue to explore these fields, the combination of pharmacological and behavioral approaches may offer a comprehensive strategy to optimize our cognitive ability and maintain mental clarity throughout life.
CONCLUSION
Sometimes our brains can feel a bit foggy, and it is difficult to think clearly. But there are ways to make our minds clearer and more focused. In simple terms, paying attention and keeping your brain active are important to stay healthy as you age. Doing activities that improve coordination and memory, such as reading aloud, writing, knitting, or embroidery, can help keep the mind alert. Eating healthy foods and taking vitamins or other supplements that are good for the body can also help keep the brain strong and flexible. All of this will keep us healthy in mind and body and improve our image from within.
About the author:
Verónica Lovera Rojas graduated as a medical doctor in 2022 with concentration in the areas of surgery and gynecology. She has spent the past 8 years working as a medical writer and researcher, writing technical articles on a wide variety of topics in the medical field. She is currently practicing at a hospital and working as a professional medical writer.
About the translator / editor:
Brian Hoy has over 20 years of experience in the medical device industry and business formation, supporting the full lifecycle with global scope. Brian consults for industry and provides general advisory and off-hours support.
SOURCES
https://www.eldiario.es/consumoclaro/tu-mejor-yo/nootropicos-funcionan-drogas-cerebro_1_5968131.html
https://psicologiaavanzada.es/despejando-la-niebla-mental-como-pensar-con-claridad-en-la-vida-diaria
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