Brain health is becoming an increasingly important topic in modern times. However, not many people are aware of the everyday ways you can keep your mind both healthy and sharp. Here we’ll run through 5 things you can do on a daily basis to keep your grey matter optimized for health and performance, whatever your age.

1. Exercising

In recent decades the health sciences have been finding exercise to be a panacea for physical and mental wellbeing. There are a number different benefits to working out.

Firstly, engaging in rigorous activity enhances your cardiovascular system, which is responsible for supplying sufficient oxygen to your brain. A lack of brain oxygenation in aging is associated with many forms of cognitive decline. Physical activity also stimulates chemical changes in the brain that enhance learning, mood and thinking.

Secondly, if doing exercise outdoors, exposure to daylight allows our skin to rapidly synthesize vitamin D. Vitamin D is known to be the wonder vitamin for overall health and disease prevention, as well as playing a central role in regulating nerve cell growth between neurons, and boosting neurotransmitters. In fact, some of the latest medical findings in the US suggest it may strongly suppress symptoms in patients infected with COVID-19. Additionally, sunlight via the retina enhances our emotional state through stimulating feel good hormones.

Thirdly, when playing sports, complex motor-skill learning is induced. Rather than just training your muscular system, this gives your brain and central nervous a serious workout too. And if playing tactical or team-based sports like basketball, soccer or tennis, your perceptual-cognitive and decision-making systems are also put to the test.

A landmark study published in Nature revealed that elite athletes have highly adaptive brains geared for rapid learning of new skills. This could be related to the intensive cognitive workouts they sustain throughout the careers.

Takeaway – try to take some time out of every day to do some exercise, preferably outdoor sports. However, something as simple as having a routine of walking or cycling to work will still be beneficial for your mental acuity.

2. Taking on New Learning Challenges

Your brain thrives from learning. Learning stimulates neuroplasticity and neurogenesis, testing our grey matter to keep in peak shape in order to keep adapting and growing. A key aspect is the degree of challenge involved in learning a particular skill. Research has found that longer term challenges offer significant long-term benefits. Classic examples of such activities include learning a new language or learning to play a musical instrument.

However even novel skills, such as learning to juggle or ride a unicycle, still tax the brain significantly. The most important thing is to be engaged in constant learning, and when you plateau, move onto a new challenge. Even socializing with new people engages many high-level cognitive systems, giving your mind a continuous workout and increasing longevity. The benefit is that your mind is then primed to perform on a daily basis, no matter what you are faced with.

Takeaway – take on learning new and novel tasks whenever you can, stick with them while still challenging, but move on once the challenge plateaus.

3. Maintaining a Healthy Diet

Previously we covered superfoods for your brain, however brain health and performance involves everything you eat. Therefore, the most important goal is achieving a balanced diet, particularly in terms of varied vitamin and mineral intake.

For example, if you are moderately low on vitamin K, your body cannot code proteins involved with removing plaque growth along your arteries. This is directly related to an increased risk of heart disease, along with restricting blood flow between the ears.

Stocking the health store shelves alongside supplements, ‘brain boosting’ nootropics have been seeing a big rise in last 5 years, with myriads of new products coming onto the market each year. Overall, the scientific jury is still out for most of them, awaiting more compelling evidence to support their actual cognitive effects.

That said there are exceptions, such as omega-3 supplements, which have shown benefits of improvement in brain functions, particularly for people with mild cognitive decline and depression. Omega-3 fatty acids can be eaten in their natural form by keeping the skin on fish, with some research showing this form has greater benefits for tuning up your thinking skills.

Takeaway – it’s advice we’ve all heard before, ‘eat a balanced diet’. Consuming a variety of healthy foods will go a long way to giving your brain the nutrition it needs to stay in shape.

4. Getting Good Quality Sleep

Quality sleep is one of the big topics when it comes to overall wellness. Not only does a sound night’s rest physically rejuvenate your brain and body, dreaming involves simulating reality both mentally and physically. When you dream, you learn.

Psychologically, dreaming is known to be a critical factor for our mental health. If you don’t get REM for many days, the side effect risks could even include death. On the positive side, good sleep has been shown in many studies to boost our long-term memory capacities. This is because the act of sleeping itself has direct a role in the consolidation of memory, which is essential for learning and retaining new information.

Other research in recent years has validated the trend for elite athletes to engage in sleep training. For example, a Stanford University study found that almost a full second was shaved off basketball players' sprint times and free throw shooting improved by almost 10% when players extended their sleep time.

Takeaway – getting enough sleep, and good quality sleep, literally improves how your perform each and every day.

5. Engaging in Cognitive Training

While there has been much debate over the transfer effects of the many types of brain training applications on the market, there are a number of companies who have established strong evidence that the right kind of cognitive training provides real-world benefits. As we covered previously, NeuroTracker has been deemed to be a role-model neurotechnology, with a plethora of peer-reviewed studies demonstrating wide benefits to mental performance.

Though the majority of people wouldn’t typically consider a training program to sharpen their minds, cognitive training has become standard practice for professional athletes, along with many people interested in healthy aging. What do these two groups have in common? Just one thing, they want to better their brains. The question is, who doesn’t?

The latest research shows that cognitive training programs can be highly practical and convenient to fit into a daily routine. For instance, findings with NeuroTracker show that just one 6-minute session per day on a personal computer or laptop, transfers to robust gains in real-world performance in a matter of weeks. This has been corroborated in EEG based studies with positive and sustained improvements in brainwave activity throughout many regions, indicating a heightening of neuroplasticity.

Takeaway – to sharpen your mind in a highly efficient manner, take on a cognitive training program and make it part of your daily routine.

Upwards and Onwards

It’s common for people to think that some level of cognitive decline is inevitable from as young as 30 years old, however neuroscience tells us it’s time to think again. We’ve covered 5 simple and practical ways to tweak your daily routines to optimize your brain functions and mental sharpness. While each of these are effective, the biggest benefits will come from the synergy of incorporating several or all of these into your daily life. Good luck!

If you’re interested in learning more about brain health and fitness, checkout our blogs covering specific topics.

5 Ways to Boost Your Neurogenesis

7 Ways to Harness Your Neuroplasticity

9 Superfoods for Your Brain

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Fitness goals involve consistent efforts and appropriate nutritional aid. The need to adapt to a strict exercise regime and healthy diet increases in athletes and sportspersons. If you’re looking forward to gaining more muscle, you must follow a strict nutritional regime. Also, try to replace the calorie-laden foods with nutrient-rich ones for maximum muscle healing. Start with increasing your protein intake and stick to healthy snacking habits.

Along with this, a pre and post-workout meal would add to your gains and retain them for longer. Make sure to amend your diet plan and include nutritious foods for better health as well as well-being.

1. Eat More Greens

Almost everybody realizes the importance of consuming green leafy veggies. But, how many of you munch on your greens at least once per day? Greens are a great source of nutrients like proteins and essential minerals. Also, the veggies are low in carbs and come packed with magnesium as well as zinc content.

You can include the greens in your significant meals or add them to your salads before hitting the gym. Or, maybe prepare a thick and creamy green smoothie for your pre-workout fuel-up. Some greens to consider for your fitness regime are spinach, kale, lettuce, and sprouts.

2. Seek Herbal Aid

A long-term fitness regime can take a toll on your health and cause excessive inflammation. While working out, your muscle cells undergo wear and tear. Further, the immune system initiates an immune response against the damage to heal the muscle fiber faster. With high-intensity workouts, you may suffer long-term soreness, aches, and related discomfort.

In such cases, you can seek herbal aids in the form of oils or tinctures. Some herbs like chamomile and white willow bark are great at countering the signs of inflammation. Also, you can try CBD extracts either in the form of extracts or vape juices. Find out the best place to buy vape juice online.

You can try herbal drinks like lavender or peppermint tea to rejuvenate your mind and replenish the nutrient values. Fetch the herbal extracts and beat exercise-induced inflammation in no time.

3. Include More Protein

There’s no doubt about the fact that proteins are the building blocks for your muscles. As the intensity of your workout increases, the protein demand also enhances. You need to provide adequate protein content to prevent muscle atrophy or damage due to intense exercises. Hence, try to increase your protein intake through some protein-rich foodstuffs. Foods like eggs, salmon, chicken, and legumes contain a significant portion of the protein. Also, you get to replenish the lost nutrients with healthy and balanced food options.

A high-protein diet aids inadequate muscle recovery, regeneration, and an abrupt increase in stamina. It’s crucial to manage the amount of protein in your meals and bring it up to the desired levels. That way, you can reach your fitness goals faster and retain them for prolonged durations.

4. Follow Workout Nutrition

For all the fitness freaks out there, pre and post-workout nutrition play a significant role. Before you hit the gym, your body needs the right amount of carbs to carry out the energy expenditure. You can drink a glass of protein shake or grab some bananas for the pre-workout aid. Also, a bowl of oatmeal and chopped fruits may add up to the energy reservoir and boost your gym performance. If you’re caught up in work, you can munch on some granola bars while heading off to the gym.

After you get back from a strenuous workout, your body is devoid of the right nutrients like proteins. That’s when you need to consume a protein-rich snack for faster muscle development. For the post-workout meals, you can eat some grilled chicken, avocado sandwich, or egg omelet. Make sure to provide the right blend of nutrients to facilitate muscle development as well as recovery pathways.

5. Hydrate Your Body

Workouts might reduce the water levels of your body and lead to dehydration. You must focus on hydrating your body before hitting the gym. Also, try to maintain the ideal fluid levels throughout the day to meet the proper transport requirements. Proper water content allows faster nutrient transport and accelerates the development of muscle fibers. You can include diverse drinks in your daily routine to meet the water requirements. Whether it’s the fruity and delightful mocktails or the protein-packed shakes, you can try it all. Also, a quick fruit smoothie is all you need to beat the thirst and satiate your hunger pangs.

Get your share of fluids every 20 to 30 minutes to prevent dehydration and loss of water. Not only will it help your muscle cells grow, but it also maintains the vital functions of your body. Such small tips may contribute to a significant impact on your fitness and physique.

The Takeaway

Athletes need to restrict dietary aid and maintain proper physical activity to reach their fitness goals. For all the sportspersons out there, nutrition plays a significant role in bringing about proper muscle development. Also, the kind of food you consume is likely to increase stamina and provide better energy levels. You must increase your protein intake and stick to adequate hydration. Along with this, ideal workout nutrition involves high-protein and carb content. Make sure to hydrate your body and facilitate the transport of desired nutrients. With the perfect nutrition, you can sail through the fitness journey like a pro.

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Cyber-attacks have become commonplace among people of all ages. They have taken a totally different turn that sometimes some people fail to realize when they are being cyber attacked. It gets even worse when this happens among members at the workplace. Some employees value their sanity and peace of mind that they even quit their jobs to avoid the worry of security risks. This shouldn't be the norm, especially with the many viable solutions available. First off, learn how to tell when you've become a victim of a cyber attack. Here are some of the most effective ways to track and manage the risks of cyberattacks.

Always Update Your Software

Using software that's not been updated leaves weak spots that make it easier for cyber attackers to prey on unsuspecting victims. Correcting your software seals all loopholes and prevents malicious cyber crimes from happening. If you have a hectic schedule, you could opt for easier ways to keep your software updated automatically. Shop online for anti-virus and anti-malware software solutions design to protect your computer at home or at work.

For instance, the likes of AWS data protection services have been around long enough to counter cyber attacks. Check the reviews online when shopping online for cyber attack management systems. Professional software pretty much ensure a safe working environment, especially when you run your business online. Most importantly, website owners must always double-check and ensure that their protection systems are up and running.

Any hitches must never be overlooked but looked into by certified software professionals. A company's website carries all sensitive and vital details that must be safeguarded at all times.

Thanks to automatically updating software, cyber-attacks are becoming better protected against each year.

Get Full Training

Even with software security, your own actions, especially when clicking links in emails or online, can be the most common downfall for the unsuspecting.

One way to deal with cyber attacks is to be informed about how they occur. The cyberattack has many faces attached to it, and it's up to victims and potentials to be rightly informed. This is why cyber attackers are usually on the prowl for naïve victims who are clueless about their intentions. Once they track them, they send harmful links that pose a threat when clicked.

Thanks to the valuable training material online, you don't have to fall prey to such antics. Part of the training requires you to check links sent to you before clicking carefully. The seemingly harmless click of a button could result in a wave of severe and irreversible damages. Another way to train yourself on preventing and managing cyberattacks is by checking new email addresses.

Ensure that they are legit before sending back your responses. Most importantly, always use your common sense to send personal details, especially when receiving a request from an unknown number.

Cyber attackers prey in multiple ways, so it's very useful to be aware of risky actions that you should generally avoid.

Build Up Your Resistance

Once you realize that you're caught up in a cyberattack, fight back by building up your resistance. Do this by monitoring the number and type of people accessing your computer and files. Better still, don't make such sensitive info, such as credit card details, available to anyone if you want to keep peace of mind. Only do this if you have to, but select your confidantes carefully. Also note that if you email data like credit card numbers, that data remains in your account for years, and is easy to find for anyone who manages to hack your account.

Another way to resist a possible cyber attack is installing hardware and software firewalls on all your networks. Ensure that they are active and fully functional to make them more effective.

Reckless disposal of computers and other gadgets that are not in use is a common method of access by cyber attackers. Ensure safe disposal of the said devices by making sure you leave nothing that will help trace your activity and details.

Adopt wireless operation mechanisms and activate them. Wireless access networks are becoming a popular go-to for anyone looking to protect the privacy of their operations online.

When conducting business operations, apply encryption for security purposes. You can never be too sure when you begin your operations on the internet. If you're in doubt how encryption works, seek the services of a trained IT expert.

Control Systems Access

Unbeknownst to most cyberattack victims, sometimes we expose ourselves to ill-meaning parties online. This happens when we allow outsiders to access our systems by plugging USB keys containing infected files. On the upside, it's possible to track down such instances and prevent them altogether. Let such people know that your systems are out of bounds and that they should cease plugging unknown hardware into your devices.

In case it's already too late, leave it to an expert to clean up your system, as there are many ways in which file data can remain on your hard drive even after delection.

Avoid Unknown WiFi Addresses

With the WIFI craze on the loose, it's easy to get lost in the mix. Avoid connecting your devices to all WIFI networks that are open to the public. Only stick to the ones you use at home for the safety of your other networks. Consider using your own mobile data instead of connecting to WIFI networks that you are unsure you can trust.

At the same time, avoid sharing your WIFI passwords to all devices ready to connect, and when given the option on your computer, choose private network over public network. This safeguards your systems from possible attackers that may be lying in wait.

Conclusion

In the digital age, all participants based within the confines of the internet must be highly cautious. It's never safe to go around browsing without awareness of security risks. Ensure that all your systems are updated and covered at all times to greatly reduce the chances of exposing your personal data to online predators.

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When it comes to our diets, many of us don’t eat as well as we perhaps should. There are so many elements to creating a good diet for ourselves, including our routine too. Not only do the types of food we consume impact our physical and mental health, but so does when we choose to eat and how we do so. We’ve put together some of our top tips for creating a better food routine, as well as a few food ideas for improving your general diet and health.

Take Your Time

If you’re type to enjoy deferred gratification, waiting until you’re famished before eating, then you might be at a higher risk of overeating. When we’re hungry, we tend to rush our meals, as our bodies are telling us to get as many calories in as possible to rectify your lack of energy. Deferred gratification is a great feeling for some, and there’s nothing inherently wrong with this as it can help us to enjoy our food more.

However, try to maintain a level of discipline here and slow down during your meals. This will allow your body some time to realize it’s actually satisfied before you end up sprawled out on the couch feeling far too full. Eating quickly can also lead to digestive problems such as heartburn and indigestion, which can be incredibly unpleasant and can also make you feel sluggish and lethargic.

Reduce Impulse Buying

Many of us are prone to grabbing extra things when grocery shopping due to the clever marketing techniques of smart shelf layouts and special deals in stores. This will lead to you filling your cabinets with foods you don’t need and are likely quite unhealthy. Not only is this impactful on your wallet, but it also causes you to eat things you just don’t need.

It’s worth visiting the store with a shopping list and trying to be as strict as possible, limiting the extra things you buy. By all means, treat yourself every now and again, but don’t let your cart contents double in quantity because of temptation.

More Protein

If you find that you’re often hungry and rarely satisfied after meals, the chances are you’re not eating enough protein. This macronutrient helps to build up your body, repairing muscles and improving strength. But it has also been shown to reduce hunger and make people feel fuller, faster, compared to things like high-carbohydrate meals. This is why adding extra protein to your meals can keep you feeling full for longer and reduces your desire to snack or eat too much during mealtimes.

While meats and eggs are a great source of protein, you can still gain high amount from a plant-based diet if you are so inclined, as well as the added benefits of eating fewer unhealthy fats.

Probiotic Foods

Developing quality gut health is a great choice for everyone, as many of us suffer from some form of digestive disorder such as irritable bowel syndrome and other more severe diseases. Finding ways to improve our gut’s microbiome is as important as the choices in foods we eat. In fact, adding more probiotic bacteria to your gut can improve the way in which we digest our foods, and can potentially help to eradicate symptoms from these disorders.

Probiotics can help with constipation for example, improving the transit time of stools, as well as making bowel movements more regular. A more balanced gut microbiome can also help to reduce bloating and discomfort too. For more information on probiotics and what they can do for you, visit the Ruscio Institute. They will be able to provide you with further evidence of the benefits of probiotics as well as how they work and the types of ways they can be applied to your diet.

Stay Hydrated

Drinking plenty of water is a key element to improving your health, as is has many benefits. As our bodies are predominantly made up of water, it makes sense that this would be an integral part of our diets. While we do get water from certain foods, the chances are you won’t get enough to maintain healthy levels in your system.

Drinking the recommended amount of water per day, which is said to be around 3.7 liters per day for men, and 2.7 liters per day for women, will help you to maintain your energy and improve neurological function, and reduce the risk of certain health problems from constipation to kidney stones. As well as these benefits, it’s said that water can help to reduce your weight too, as it can curb your appetite and actually increase your metabolic rate.

Consume Less Oils

Eating quality, healthy foods can actually be a moot choice if you end up cooking them in other unhealthy things. Frying your food ends up transforming that piece of potentially healthy food into a vessel for damaging fats from oils to get into your system. Overindulging in oily foods can have a negative impact on our bodies and can lead to increased levels of cholesterol and ultimately things like heart disease and stroke.

Instead, opt for a healthier cooking option for your meals, such as baking, poaching, or even slow cooking your food. Stews and soups cooked for long periods of time can be an incredibly healthy way to combine nutrients into a dense space. They can also be incredibly tasty too!

Eat Whole Grain Foods

Processed and refined foods may often be tastier, but the added preservatives and chemicals you can find in these foods are often associated with increased risks of certain health issues. The choice of eating whole grain foods has been linked to reductions in health risks, however, including heart disease and even certain cancers. Not only are they said to be better for your overall health, but they are also great for promoting a healthy gut due to the increased quantity of fiber, as well as having added minerals and vitamins such as zinc, magnesium, iron, and vitamin B.

These vitamins are especially important for the body as they ensure that all of our cells are functioning properly, and they also help in the creation of new cells such as replenishing our blood and taking care of our skin.

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NeuroTracker mastermind Professor Faubert recently appeared as a special guest on the Goalie Hacks Podcast, hosted by Mike Santaguida. In an action packed 90-minute episode titled The Secrets of Visual and Cognitive Perception, the renowned neuroscientist and the pro hockey goalie took a deep dive into the perceptual-cognitive dimension of the athletic brain. Professor Faubert shared unique behind-in-the-scenes insights on the wealth NeuroTracker research published over the past decade. In this blog we’ll cover the highlights discussed, as well share some key quotes from the show by the professor himself.

How It All Began

Mike introduced Professor Faubert as one of the leading neuroscientists and psychophysicists in the world. With NeuroTracker being adopted at the highest levels of sports in the NFL, NHL, EPL, and NBA, the question was asked how it all began. Professor Faubert explained the original goal of targeting perceptual-cognitive systems and understanding how they are applied in real-world human performance contexts. And most importantly, discovering if these systems are trainable.

‘‘A key question was, what’s the most basic element of attention to process a dynamic scene, let’s say, and how do we isolate it, measure it, and then train it?’’

His attempt to answer the question firstly led him to multiple object tracking, a task used in psychophysics to understand how competing demands on attention are distributed. Then to integrate the 3rd dimension, for interpretation of spatial depth awareness. Next to include a wide field size of image to challenge peripheral visual system. Lastly to combine a speed factor, to optimize difficulty and to provide a precise and objective measure.

Professor Faubert described how this combination was the simplest way to isolate the elements of attention that your brain needs to be efficient in getting the most out of information coming in. This defines the most fundamental representation of NeuroTracker. He likewise explained just how valuable speed thresholds are for getting someone in the zone of optimal focus, where the challenge is not too comfortable, nor too extreme. For this reason NeuroTracker's measures are valuable in lots of different fields of research into human performance.

Transition Into the Sports World

Although NeuroTracker research wasn’t born out of sports, the technology’s inventor confessed,

‘‘I love sports, and I wanted to see how the science could transfer to make it useful, which is a big challenge for researchers generally. It started with a curiosity, which is like it always does in science. I wanted to see if we can throw something into the sports world and see if they can learn from us.’’

Back when NeuroTracker was still just a research experiment in the Faubert Lab, elite Canadian athletes and Olympians would come to test themselves on this form of virtual environment neurotechnology. From there it captured the interested of Manchester United F.C., who entered into a partnership with NeuroTracker in 2010, to evolve it in line with the needs of professional sports teams.

‘‘This kind of science rose out of questions about how we create real world benefits, and this led us to NeuroTracker which attracted athletes, and that’s how it began. It’s was more efficient that I could of dreamed of. Then the evidence kept coming out that we can train with this, with more and more research that it relates to real-world performance, and it just keeps building.’’

The New Performance Paradigm

Professional athletes want to do what it takes to become the best, but from Professor Faubert’s neuroscience perspective there is a gap in realizing how pivotal the brain actually is. And like any new paradigm shift, an open mind and a fresh level of thinking is needed.

‘‘If someone said physical fitness wasn’t important for sports you’d be laughed at. But if you go back twenty years or so, it wasn’t considered at the same level. Not the way we see it now, there was a lot of resistance. Even players on the Canadian Hockey team would say ‘I don’t play hockey in running shoes’.’’

Just like everybody understands that you need to do more than just play the game to become exceptional, such as training physical fitness, you can also expect to see benefits from improving cognitive systems.

‘‘It’s the same with the brain, it just that people don’t consider that.’’

Sports like soccer and basketball first experienced a shift into strength and conditioning, then into sports science, followed by data analytics. Each of these met resistance and took time to be properly adopted. Now we are in the middle of a shift into the dimension of cognitive performance.

The New Perspective on Athletic Intelligence

As a lifelong neuroscientist, Professor Faubert has a flexible mindset when it comes to how intelligence is defined, especially when it comes to sports.

‘‘We use our brain in many different ways, and to look at what some athletes do, the level they’re at, you have to admire that. So you have to say, what kind of system is able to do that? At that speed, at that efficiency, at that precision level, online…it’s an amazing system. It’s beautiful because it’s a very complex system that all gels at the same time. So the brain plays a very important role.’’

To unravel the complexity of sports in terms of the brain processes, he explained the interplay between indigenous (internal) and endogenous (external) attentional focus, and how sports environments create a storm of competing demands…‘‘a sort of a tug of war going on.’’

He also covered how athletic demands on attention are multifaceted. In particular he mentioned how emotional and psychological demands compete with conscious focal attention and event-based stimuli coming in all around us. The conclusion is that sports performance at a high level requires high levels of special kinds of intelligence.

‘‘There’s the dumb jock myth, the idea that you don’t need your brain and you just have to have talent or good skills. One of the big papers I published with NeuroTracker with professional athletes showed the opposite.’’

Profiling Athletic Potential

Featured on the homepage of Nature.com and attracting the interest of media worldwide, Professor Faubert published a 2013 study titled ‘Professional athletes have extraordinary skills for rapidly learning complex and neutral dynamic visual scenes’. It provided a unique window into the athletic brain, because for the first time it showed that an elite athlete’s grey matter is a central factor in their ability to succeed in sports.

‘‘I don’t know of any other study that has been able to test hundreds of professional athletes while actually having them engage in an aspect of performance. We did this with EPL, NHL, Top 14 Rugby professionals and NCCA athletes. Professionals improved much faster than elite amateurs, who in turn improved significantly faster than college students. I was looking at three completely different populations.’’

The results showed that world-class athletes are a different breed when it comes to to how incredibly adaptive their brains are. The study told Professor Faubert that there was something special about the athletic brain.

‘‘There was something key here, and NeuroTracker taps into that special characteristic of cognitive systems optimized to adapt to things like dynamic and complex scenes, even when they are neutral scenes. If they can improve at a level much faster, those are going to be your top. top, top athletes. I think when it comes to truly great athletes, it’s all about how quickly they can adapt their abilities.’’

His opinion on how to discover the next sports star is that cognitive adaptability is key when you’re profiling athletes, specifically their plasticity to learn and consolidate new abilities more efficiently.

The Balance Between Vision, Energy and Attention

Deeper into the podcast the discussion led into the psychophysics realm of perception, and how what we perceive is constrained by the limits of the visual information and knowledge we can physically process.

First Professor Faubert gave his position on the vision trainer debate, where clinicians and vision coaches tend to specialize in either an eye centric approach and or a brain centric approach. Not surprisingly he sides with the brain.

‘‘The brain, unlike the body, requires a constant energy flow. The eye is quite special because it supplies neurons directly with light and energy transfer. Of course you need good eyesight to perform at a high level, no doubt, but there’s only so much you can do with the eyes. The critical thing about vision is that a lot of it is about what you interpret. Most of your perception is constructed by mental processing based on just a sample of what you have of the world.’’

Here Professor Faubert touched on how the brain and body are a shared energy and information system. For example, when people are physically fatigued, it’s known that their cognitive abilities typically degrade, due to ‘‘running out of reserves from a brain function perspective’’.

Training Resilience to Fatigue

Even with energy limitations, attentional focus is a very plastic system that’s dependent on many different neural networks. It’s both very dynamic and trainable. The fact that the brain is plastic is the biggest discovery in neuroscience. Research using NeuroTracker at the Faubert Lab revealed that at older ages there’s still plasticity, and that cognitive systems can be optimized even to the level of young adults.

Professor Faubert’s emphasis on neuroplasticity is that it can increase the efficiency of neural networks, potentially requiring less energy to perform the same tasks, ‘‘That’s whole thing about efficiency. When something becomes more automatic, it requires less energy’’.

This curiosity led to a study combining sports science and neuroscience.

‘‘One of my students was an ex-professional top 14 rugby player. He was very interested in the aspect of cognitive fatigue, and if there could be a benefit of training the brain. We used ‘NeuroTracker as the measure of attention, because you need to maintain focus, it’s always testing threshold levels, and it measures an objective outcome.’’

The outcome of the study showed that the athletes who were pretrained on NeuroTracker, could maintain peak levels of attention focus while heavily physically fatigued. In contrast, the attention levels of non-trained rugby players dropped quite dramatically with sustained physical exertion.

The results demonstrated to the sports world that the mind can be trained to resist the effects of acute or chronic physical fatigue, to maintain cognitive abilities and sustain mental focus at peak level under pressure.

We hope you gained some new perspectives on sports performance from this blog. You can delve deeper and listen to the whole Goalie Hacks Podcast special for free here. Also check out the many other great episodes the show has put out this year, including high profile guests such as sports psychology guru Len Zaichkowsky.

https://goaliehacks.com/podcast/

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As important as taking care of your health is, not many people do it. That's one of the contributing reasons why COVID stayed as long as it did and why there are so many sick people in the world right now. Not only are people sick, but many of them are not happy with their current lives either. They participate in activities perceived as fun to feel satisfied, but they can't quite find what they're looking for.

The truth is, as long as you don't have internal happiness and optimal well-being, outdoor activities won't be able to boost your satisfaction. What's the next step, you may ask? One way to promote optimal well-being and have long-lasting happiness is to participate in holistic self-care. If you don't know what that means, don't fret. This article will help you understand what holistic self-care is and how it can help you attain optimal health and increase your internal happiness.

What Is Holistic Medicine?

Before you read on, you need to understand that a holistic approach to illness is different from the traditional methodologies. According to WebMD, holistic medicine is a type of medicine that deals with taking care of the body, soul, and spirit. As you can see, this differs from the traditional approach of taking care of the body alone.

Many people have praised holistic medicine, seeing as it has saved thousands of lives. Interestingly, these people have said that this form of healing has helped them regain full function of their bodies and improved their overall health and wellness.

Many holistic wellness practitioners choose kratom as their primary mode of treatment because it positively interacts with the endocannabinoid system. Positive interaction with the endocannabinoid system is one of the main benefits of Trainwreck Kratom effects, one of the best ones.

For those who don't know, the endocannabinoid system is responsible for maintaining the body's homeostasis, regulating mood and sleep-wake cycles. A lot of scientists have done various research proving this fact. In fact, without this research, the endocannabinoid system would have remained highly unknown. Below are more specific details of how kratom promotes holistic wellness.

Can Help Keep Mental Health Disorders At Bay

As you may already know, mental health disorders are prevalent in today's society. This is hardly surprising when you take a look at the lifestyles of many people nowadays. Depression affects about 280 million people worldwide, and anxiety affects about 40 million people in America alone.

If left untreated, these disorders can lead to harmful situations like self-harm, suicide, and many others. It can also lead you to develop multiple health complications like heart complications and diabetes.

May Maintain Homeostasis

Its interaction with the endocannabinoid system is incredibly beneficial for your body's homeostasis. For those unaware, homeostasis is the body's ability to keep internal variables like temperature, acidity levels, and water level stable despite the influence of environmental factors.

Improves Sleep

Sleep is something we all need, but not many of us get enough of it. Many health professionals recommend at least 7 hours of sleep every day for optimal health. However, about 35% of adults don't get that recommended amount of sleep. Undoubtedly, this would cause many health problems and significantly threaten your overall health and wellness.

Final Words

Although the holistic approach to wellness is better in promoting overall fitness, it would be best to consult your doctor in the case of any medical issues. Medical doctors handle more severe health conditions, so it would be best to avoid self-medication during this time. That said, the above are compelling reasons why you should consider holistic self-care for improving your overall wellness.

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CBD is one of the marijuana plant components, and it stands for cannabidiol. It has several significant effects on the body when you consume it, especially medical benefits. Another component present in the cannabis plant is tetrahydrocannabinol that has psychoactive properties. It is responsible for the high sensation when you consume marijuana. However, with CBD, it is not the case because it does not have those psychoactive properties. This makes it suitable for you if you want relief from disease symptoms or pain.

In addition to that, it effectively alleviates those symptoms without posing mind-altering effects or other typical side effects you can get from pharmaceutical drugs. Here are some of the ways research shows CBD can help prevent disease and deliver positive health benefits.

1. Suppresses Anxiety and Depression

Relaxation is what you long for if you are dealing with anxiety or depression, and it is easier to achieve that if you use CBD. It works well in treating mental disorders like social anxiety, OCD, PTSD, and even anxiety disorders. In addition to that, it has relatively quick effect once you take it, yet without side effects. There are several CBD products that you can use as antidepressants or to treat anxiety: capsules, topical, juices, edibles, and others. Edibles are one of the most popular and practical methods of CBD consumption because of the ease of dose, and they are discreet. You can buy CBD gummies online, they are easily accessible and affordable.

2. Treating Chronic Pain

CBD is also very effective in relieving pain, and it is can be a central component in several treatment plans. People who have pain from various diseases like arthritis can use CBD gel to alleviate the pain. Equally, if you are undergoing cancer treatment, then CBD may be appropriate for you. It not only relieves the pain felt from cancer, but it also reduces chemotherapy side effects such as vomiting and lack of appetite. Another advantage of using CBD is that it is cheap and now easily available most countries.

3. Curbing Skin Conditions

CBD is gaining popularity in the healthcare industry for all the skin diseases it's treating, especially acne, cold sores, redness, and skin bumps. Acne occurs when hair follicles clog in the skin pores by dead skin cells or excessive oil. CBD oil has anti-inflammatory properties that minimize visible inflammation propelled by clogged hairs. Besides that, it equally inhibits excessive oil secretion, contributing to acne development. It targets the affected cells that cause the skin disorder treating the skin disorder or even the acne.

4. Lowering Blood Pressure

CBD effectively treats medical conditions associated with the circulatory system and the heart, including lowering high blood pressure. High blood pressure causes adverse health effects like metabolic syndrome and heart attacks. CBD is highly valuable for those with this condition because it reduces the stiffness of the arteries, improving blood flow after a few treatment doses. This helps you relax because high-stress levels usually cause high blood pressure. Hence, once the blood pressure rises, you can immediately use CBD to balance cortisone levels.

5. Treating Addiction

Drug addiction is a recurrently reverting disorder characterized by the longing to take drugs without control. Neuronal circuits normally propagate this addiction. However, CBD modulates the neuronal circuits that fuel drug addiction. Equally, CBD has no addictive properties, which alleviates addiction effects. When patients recover from addiction, they experience several withdrawal signs and symptoms, including anxiety and nausea. CBD causes relaxation, which many people recovering from an addiction need because of the brutality of the withdrawal symptoms. There is also pain related to the treatment process, and CBD can effectively curb that. CBD's calmness can help individuals recover and maintain mental health through the treatment period.

6. Treating Neuropathic Pain

The pain one feels when nerves get any damage is called neuropathic pain. It's prevalent when one has diseases like multiple sclerosis or extensive injuries like herniated discs. You can also feel such pain when you have infections like shingles.  CBD comes to counter and treat this type of pain for patients experiencing it. This happens when your cell receptors that receive chemical signals, interact with the CBD component you take. These receptors are present in your endocannabinoid system, and once CBD interacts with this system, the receptors work on your immune system to relieve the pain.

Conclusion

CBD is a very significant healthcare product in the market, especially in the medical field, as discussed above. From pain management to treating anxiety and depression, you can use it to treat a wide variety of medical conditions. In addition to that, CBD has no significant side effects and negligible risk of overdose once used, like addiction due to long-term treatment, which gives it an advantage over many other types of medications. Therefore, you can choose CBD to complement or potential replace certain prescription drugs with effective treatment results. To help know the right dosage for you, it's recommended to get guidance from a medical expert before beginning CBD use.

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Tooth extraction is a painful procedure that includes removing a tooth from a tooth socket by minor surgery. The discomfort associated with tooth extraction makes the procedure significantly more challenging for patients.

Many people want to be free of the agony of tooth extraction. Fortunately, dental doctors employ various sedative medications and painkillers to numb the area around the tooth cavity during tooth extraction so that the patient experiences as little pain as possible.

Kratom can be an effective natural treatment for tooth extraction pain. It is a natural painkiller, similar to opioid medicines (opium), but without the negative side effects. As a potent analgesic, it relieves tooth extraction pain in minutes. But how does Kratom help with tooth extraction discomfort?

Before diving into this, let’s first understand what Kratom is.

What Is Kratom?

Kratom is a tropical tree containing mind-altering psychoactive chemicals. Notably, While it may also be found as an extract or gum, Canada kratom store is occasionally sold as a powder packaged in packets. Notably, Kratom is frequently taken as a capsule, tablet, or extract.

People rarely chew Kratom leaves or make tea from dry or powdered leaves. In some cases, people even smoke or eat Kratom in meals.

Kratom, also known as Biak, ketum, Takuma, and Thom, has similar effects on the brain and body as stimulants and opiates. The plant's leaves contain two chemicals, mitragynine and 7-a-hydroxy mitragynine, which interact with opioid receptors in the brain. This can produce pleasure, sedation, and pain relief, especially when consumed in large quantities. Mitragynine can also create stimulant-like effects in the brain by interacting with other receptors.

Notably, Kratom normally takes action in five to ten minutes and can influence the brain and body for two to five hours. Additionally, Kratom's effects become stronger as the quantity grows, and the plant appears more potent than morphine in animals. While it is unknown how much Kratom is hazardous in humans, it is possible to overdose.

How Does Kratom Work for Tooth Extraction Pain?

Kratom includes alkaloids that have been shown to alleviate pain. Kratom's main ingredient is the alkaloid mitragynine. The body transforms it into the solid analgesic alkaloid 7-Hydroxymitragynine after consumption. An analgesic is a drug that helps the body deal with pain. When you take Kratom, your body goes through a process that has significant pain-relieving effects.

7-Hydroxymitragynine can interact with opioid receptors in the brain. These opioid receptors are in charge of pain perception.

These receptors stop transmitting pain signals to the CNS (Central Nervous System) after binding with 7-Hydroxymitragynine, and the body begins to sense pain alleviation. According to users, consuming Kratom before or after tooth extraction can relieve tooth extraction pain.

Kratom has two types of impacts depending on how much is ingested. If you take a large amount of Kratom, it will act as a sedative. However, Kratom will have a stimulant effect if you consume a small amount. As a result, a big dose may be advantageous in producing sedative effects that allow for using sedatives rather than anesthetics during tooth extraction.

However, large amounts of Kratom should be avoided because it can compromise cognitive health.

How Much Kratom Should You Take for Tooth Extraction Pain Relief?

Your initial Kratom dose should be small (about 1-2 grams). If you have positive results from a small dose, progressively increase it until you get the desired results. However, because the pain from tooth extraction is so acute, a more significant dose of Kratom is required to relieve the pain.

In this situation, a high dose (above 6 grams) of Kratom can provide significant and persistent analgesic effects. At large doses, Kratom will also act as a sedative, reducing discomfort before and after tooth extraction.

However, at 6g or higher dosages, some users have complained of nausea. As a result, we do not advocate exceeding 12 grams of Kratom.

What Are the Best Kratom Strains for Tooth Extraction Pain Relief?

There are numerous Kratom strains for pain, each with unique qualities. Some Kratom strains are stimulants, while others are sedatives. The effects of various strains of Kratom are also affected by the dosage. In this article, we will go over some of the best Kratom strains for tooth extraction pain relief:

1. Maeng Da Kratom

Maeng Da Kratom is a unique strain used for its strong stimulant properties and pain alleviation. Moreover, Maeng Da Kratom is indigenous to Indonesia. It is generated via grafting rather than growing like other strains of Kratom. Maeng Da Kratom can treat various chronic pain conditions, including backache and tooth extraction pain.

2. Red Borneo Kratom

Red Borneo Kratom contains a high concentration of alkaloids linked to pain treatment. It is the most effective alternative for people who suffer from anxiety. Red Borneo Kratom has a powerful soothing, calming impact on the body.

The body experiences a distinct form of exhaustion and fatigue following tooth extraction. Red Borneo Kratom is beneficial in this area because it increases energy levels in the body.

3. Red Bali Kratom

It is an extremely effective and calming strain of Kratom. Red Bali Kratom relieves pain and elevates your mood. Some users report that Red Bali Kratom also helps with mood enhancement and anxiety/depression relief.

Bottomline

Kratom can be beneficial in relieving tooth extraction pain. It contains active alkaloids with high analgesic properties (Mitragynine and 7-Hydroxymitragynine). A dose of Kratom ranging from 2 to 12 grams is sufficient to alleviate tooth extraction pain. However, before using Kratom, you should contact your family doctor.

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Over the years, the healthcare industry has significantly evolved, with rapid technological advancements enhancing how healthcare is delivered and experienced globally. Providers seeking relevance in today's digitally simulated ecosystem must adopt innovative digital solutions to maintain continuity and growth. Precisely leveraging innovative technologies with relevant, targeted strategies enhances patient outcomes. It also streamlines operational efficiency and forms the hallmark of delivering quality care. Here we will cover five essential provider solutions that are critical in empowering health organizations to navigate modern-day healthcare delivery effectively.

1. Outcome-Based Revenue Cycle Management

Outcome-Based Revenue Cycle Management is part of vital healthcare provider solutions that improve financial performance. To optimize revenue cycle operations and enhance financial outcomes, a single workflow platform, advanced analytics, and robotic process automation (RPA) are implemented.

Hospitals and other healthcare facilities can realize faster reimbursements and increased cash flow by centralizing and automating patient registration, invoicing, and claims processing.

Outcome-Based Revenue Cycle Management relies heavily on sophisticated analytics since they reveal critical information about financial performance. Through an in-depth evaluation of revenue cycle data, healthcare firms will improve patient care, increase efficiency, and reduce costs. These realizations boost financial efficiency by increasing revenue.

Efficiency gains in revenue cycle management are amplified by robotic process automation (RPA). Healthcare providers can save time and resources by deploying RPA-enabled bots to handle mundane but necessary operations like claims processing and payment posting.

The revenue cycle is shortened, errors are minimized, and accuracy is increased thanks to automation. Providers can benefit from higher revenue, lower expenses, and higher profits as a direct result.

2. Artificial Intelligence & Machine Learning: Revolutionizing Healthcare Decision-Making

Artificial intelligence (AI) and machine learning (ML) are altering the medical industry in this era of rapid technological development. The use of AI lies at the heart of service providers mission to transform clinical decision-making and personalize patient care.

Using AI frees medical professionals to focus on giving patients the best care possible by eliminating time-consuming administrative duties. With the help of AI, researchers can sift through large amounts of data to find patterns and draw conclusions about healthcare that will improve patient outcomes.

Patient engagement is boosted through the use of chatbots and virtual agents, which make tasks like appointments, data retrieval, and basic triage more efficient. That guarantees 100% customer satisfaction.

3. Cloud Computing

Reliable and scalable cloud infrastructure allows for safe storage and easy access to patients and administrative information. That means cloud computing provides a secure and efficient solution for healthcare facilities to manage a vast amount of patient's medical records. It doesn’t matter whether it’s diagnostic images, test results, or administrative information.

Expertise in cloud computing enables healthcare organizations to harness the full potential of this technology. When working alongside efficient solution partners, healthcare centers can enhance data management procedures, boost security measures and remain compliant with relevant regulations.

4. Remote Patient Monitoring

Remote patient monitoring (RPM) is an advanced yet simplified healthcare practice that exploits technology to monitor the well-being of patients remotely. It bridges the geographical distance between healthcare providers and those under their care.

RPM uses wearable sensors and mobile apps to collect real-time data on patients' vital signs and symptoms. The benefits achieved through RPM include enhanced patient care due to the proactive management of chronic diseases. In the end, it will lead to fewer hospital readmissions.

Patients take control of their health outcomes by keeping track of their health status. Medical practitioners will intervene promptly to prevent further complications like cerebrovascular accidents in patients with hypertension.

5. Health Information Exchange (HIE)

In recent years, Health Information Exchange (HIE) has been gaining popularity as a system that enables the secure exchange of medical information. It can be used by healthcare providers, patients, and other health stakeholders.

The success of HIE in the health sector lies in its capability to improve the provision of robust quality care through synchronized access to comprehensive patient information. Doctors and nurses will get the records of patients’ diagnoses, medications, and allergies. The coordinated information shows all that has happened in the patient’s treatment journey

The Health Information Exchange innovation increases accuracy and effectiveness in physician diagnosis and therapeutic intervention. Furthermore, it promotes cooperation amongst different caregivers to improve continuity of care.

The real-time communication HIE facilitates through alerts provides updates on public health initiatives. The output guides surveillance and interventions, reducing medication errors, adverse events, and overall morbidity.

Conclusion

The digitalization of healthcare has initiated changes that necessitate inventive approaches toward successful healthcare service provision. From such changes arise vital strategies such as outcome-based revenue cycle management and technologies such as artificial intelligence & machine learning.

Services like cloud computing, remote patient monitoring systems, and Health Information Exchange platforms contribute to enhanced patient outcomes.

Providers stand to benefit from implementing a combination of these strategies since they offer optimized financial performance. They also empower informed decision-making processes regarding critical health concerns.

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The landscape of mental health has undergone a tremendous upheaval recently, with CBD entrepreneurs becoming a new participant. Cannabidiol, sometimes known as CBD, has gained notoriety for its potential to improve mental health. This essay examines how CBD business owners are influencing this quickly changing landscape and offering consumers seeking relief from mental health issues hope and alternatives.

What is CBD?

Natural substance CBD is extracted from the cannabis plant. THC (tetrahydrocannabinol), CBD's well-known cousin, produces a psychotropic high, unlike THC. Instead, it engages with the endocannabinoid system of the body, which is essential in controlling a number of physical processes, including mood, sleep, and appetite.

The Rising Mental Health Crisis

Mental health diseases affect people of all ages and are now a major cause for concern around the world. Anxiety, depression, and stress-related disorders are now more common, which has a significant detrimental impact on people's general health and quality of life.

Traditional therapies for mental illness typically involve the use of pharmaceutical medications, therapy, or a combination of the two. However, several of these treatments have side effects or may not be effective for all patients. This has led to a lot of individuals turning to other techniques, which is where CBD business owners come in.

CBD and its Potential for Mental Health

Because of its capacity to treat a variety of mental health issues, CBD has generated interest. Numerous studies suggest that CBD may have antidepressant and anxiolytic properties, which may be beneficial for those who are depressed or anxious.

The endocannabinoid system is hypothesised to interact with the drug in a way that regulates neurotransmitter activity and lessens the body's stress response. By promoting a state of peace and relaxation, CBD may be able to help people who are really stressed out or having worrisome thoughts.

Additionally, research has linked CBD's anti-inflammatory properties to its capacity to diminish the signs and symptoms of neurological conditions including Parkinson's and Alzheimer's disease. The research is still in its early stages, but the community of mental health professionals is encouraged and intrigued by the preliminary findings.

The Role of CBD Entrepreneurs

After learning about the medical potential of CBD, individuals or businesses have joined the market to offer products that address mental health issues. They are dedicated to provide safe, reliable, and effective CBD solutions since they enjoy boosting the welfare of others.

Research and Development

One of their most significant contributions is their commitment to research and development as CBD business owners. These businessmen invest time and resources in learning about the studies that support CBD's potential benefits for mental health. They collaborate with scientists, doctors, and researchers to ensure that the data supporting their goods is based on empirical research.

Education and Awareness

Owners of CBD businesses play a crucial role in educating the public about CBD and mental wellness. They want to dispel widespread misconceptions about CBD and provide real information about its uses and potential benefits. They allow clients to make their own decisions about whether to include CBD in their routine for maintaining mental wellness by offering educational materials and hosting workshops.

Product Innovation

A rising number of CBD producers are developing new, specific products to meet needs in the area of mental health. They provide a wide range of choices, from CBD oils and tinctures to edibles and topicals, to accommodate various preferences and circumstances. Due to this commitment to innovation, clients will have numerous options to suit their individual demands.

Quality Assurance

Quality control is prioritised by business owners in the CBD sector in order to maintain the integrity of their goods. They adhere to strict manufacturing protocols, use high-quality CBD suppliers, and use independent lab testing to verify the potency and purity of their products. This commitment to openness and excellence promotes customer confidence and raises the bar for the CBD market as a whole.

How CBD Entrepreneurs are Making a Difference

Promoting Holistic Mental Health: CBD entrepreneurs are champions of a more holistic approach to mental health. By providing natural CBD products and encouraging research-backed solutions, they contribute to the growing acceptance of alternative remedies for mental health challenges.

Empowering Consumers with Information: CBD entrepreneurs are not just selling products; they are empowering consumers with valuable information. From the benefits of CBD for mental health to dosage guidance, their educational efforts help people make informed decisions on their mental wellness journey.

Boosting Visibility

CBD entrepreneurs recognize the importance of digital marketing in reaching their target audience. They are targeting different CBD related keywords such as "buy CBD backlinks" to boost their online visibility, reaching more individuals seeking natural solutions for mental health.

The Impact on Mental Health

Owners of CBD businesses have significant and pervasive effects on mental health. Many people who have used CBD products for mental health have found success; advantages include reduced anxiety, better sleep, and an improved sense of general well-being.

Due to its absence of intoxicating qualities, CBD is also an appealing choice for consumers looking for natural alternatives to pharmaceutical therapies. Additionally, it fosters a sense of autonomy in those who wish to take charge of their mental health journey.

Conclusion

As the field of mental health develops, CBD company owners are playing a critical role in renewing minds and offering new chances for people looking for relief from mental health concerns. By conducting research, imparting knowledge, innovating, and being committed to quality, they are expanding understanding of the potential benefits of CBD. The devotion and enthusiasm of these company owners provide many individuals hope and encouragement on their journeys to better mental health, even if more research is required to fully understand CBD's impact on mental health.

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La semaine dernière, nous avons reçu les résultats de l’évaluation effectuée pour la neuropsychologue, à savoir si Maxandre présente un Trouble de déficit de l’attention avec/sans hyperactivité (TDAH). Le bilan; TDAH mixte avec hyperactivité/impulsivité et trouble oppositionnel. Nous nous attendions à ces résultats; nous aurions été surpris de recevoir un autre diagnostic.

La neuropsychologue, nous a très bien expliqué, au téléphone, les raisons pour lesquelles il a un TDAH avec impulsivité et opposition. Nous sommes heureux de finalement recevoir un diagnostic professionnel qui nous sera utile pour mieux l’encadrer. Somme toute, pour nous, c’est une bonne nouvelle! D’ici la prochaine semaine, nous devrions recevoir le rapport final détaillé de la neuropsychologue.

Au cours de la dernière année, j’ai lu beaucoup sur le sujet. J’ai aussi gouté à 100% ce que c’était vraiment un TDAH puisque les enfants étaient majoritairement à la maison avec la pandémie et l’école virtuelle. Surveiller et encourager un enfant TDAH à l’école virtuelle a apporté son lot de défis. Cela m’a confirmée à 99% que Maxandre avait un TDAH. Je voyais, en avant de moi, la différence avec les autres élèves!

Historiquement, le plus gros mythe du TDAH était que plusieurs gens croyaient qu’il est causé par la façon que les parents élèvent leurs enfants (« enfants mal élevés » en d’autres mots). Ceci est faux. Nous l’avons vécu avec nos deux garçons. Éduqués pareils, ils ne pouvaient être pas plus l’opposé l’un de l’autre, même si les deux étaient des garçons actifs!

Les études démontrent que le TDAH est un trouble neurodéveloppemental et que le cerveau des gens atteints de TDAH fonctionne différemment. Puisque le TDAH est un trouble neurologique, les symptômes sont hors du contrôle et de la bonne volonté de l’enfant. Il n’y a donc aucune honte à avoir un enfant avec un TDAH et d’en parler. Surtout, il faut encadrer l’enfant et non pas être déçu par ses actions!

Je vous présente ci-dessous une info-fiche que j’ai créée. Pour ma première publication sur le TDAH, j’ai décidé de commencer avec les « défis » des parents, puisque c’est la première étape pour les parents ; identifier les symptômes et les difficultés. L’info-fiche démontre certains défis qu’accompagnent les familles, surtout avant le diagnostic. C’est important que nous tous, que nous soyons parents, grands-parents ou autres personnes de l’entourage, soient à l’affût des signes. Il est autant plus crucial que les parents se sentent moins seuls dans leur frustration.

La plupart des défis ci-dessous se présentent le plus souvent durant le train-train quotidien et à l’école. En revanche, quand l’enfant est heureux par la situation (e.g. visite d’amis et de grands-parents), ces enjeux ne seront pas autant présents. Il importe ainsi de regarder au-delà des apparences et d’éviter les jugements, surtout si nous ne faisons pas partie du quotidien de l’enfant!

Ce ne sont pas nécessairement tous les comportements inclus dans la fiche qui sont apparents dans toutes les familles et les enfants avec un TDAH. Les situations présentées dans la fiche sont juste plus susceptibles de se produire avec un enfant TDAH. Chaque enfant est unique. Je joins ci-dessous la liste de références que j’ai consultées avant la création de la fiche.

Références:

https://mecp.springeropen.com/articles/10.1186/s43045-021-00151-3

https://www.youtube.com/watch?v=ktb520seHYk

https://consumer.healthday.com/kids-health-information-23/attention-deficit-disorder-adhd-news-50/kids-with-adhd-suffer-more-injuries-511574.html

https://www.additudemag.com/slideshows/messy-bedroom-organization-tips-adhd-kids/

https://www.medpagetoday.com/resource-centers/adhd-care-pediatric-patients/adhd-expecting-more-chores/2829

https://www.invivomagazine.com/en/corpore_sano/prospection/article/185/hyperactive-and-clumsy-the-same-battle

https://www.additudemag.com/oppositional-defiant-disorder-odd-and-adhd/

https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Children-With-Oppositional-Defiant-Disorder-072.aspx

https://www.todaysparent.com/family/discipline/oppositional-defiance-disorder-when-your-kid-isnt-just-difficult/

https://www.additudemag.com/slideshows/adhd-and-shame/

https://adhdology.com/adhd-parent-burnout-solutions/

https://time.com/growing-up-with-adhd/

https://aqnp.ca/documentation/developpemental/tdah/?gclid=Cj0KCQiAnuGNBhCPARIsACbnLzqVw9Vh56Nd-EXSd4vRwhs9-lKK7g_SOEehTAI7bOEHqlI29NplMoEaAib5EALw_wcB

https://psychcentral.com/adhd/reducing-one-of-the-most-painful-symptoms-of-adhd

https://aqnp.ca/wp-content/uploads/TDAH_ok.pdf

https://www.cdc.gov/ncbddd/adhd/data.html#another

Hyperactivité et troubles des conduites : des diagnostics controversés, Julien Jupille https://www.cairn.info/revue-l-information-psychiatrique-2011-5-page-409.htm

TROUBLE DE DÉFICIT DE L’ATTENTION/HYPERACTIVITÉ ; Agir ensemble pour mieux soutenir les jeunes

https://publications.msss.gouv.qc.ca/msss/fichiers/2003/03-formation.pdf

https://aqnp.ca/wp-content/uploads/TDAH_ok.pdf

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Mitragyna speciosa is part of a family of plants known to produce coffee, which is native in the southeast of Asia and has been used for decades by mankind. This plant was recently highlighted and found its way to the US market when its people in the United States used it and enjoyed it in various ways. Kratom is a Southeast Asian herbal medication made from the leaves of this tropical tree.

The pulverized leaves of this plant were once utilized as a medicinal agent by inhabitants of Asian nations such as Thailand, Malaysia, and others. They thought of it as a natural herb that helped them feel better. It is classified as a stimulant because of its modest stimulating effects.

Thousands of people in the United States are currently suffering from chronic illnesses that only provide temporary relief. These pain medications can be hazardous and as well as lead to serious addiction.

In What Form is Kratom Consumed ?

Kratom users are resourceful; from spicing dishes with the herb to making milkshakes, they’ve discovered a variety of ways to obtain their kratom fix. The following are a few examples of how it is commonly used:

● Toss and Wash – This approach entails putting your kratom dose in your mouth and then washing it down with one of your favorite beverages.

● Kratom Tea – This has been used by ancient Southeast Asian civilizations for ages, and modern kratom users follow suit. It is simple to create with the correct formula, and you can customize the kratom tea with multiple flavors in a variety of ways.

● Purchasing/Preparing Kratom Capsules – The taste of kratom is one of the most difficult obstacles for new users to overcome. You might need some time to settle. Taking its capsules or creating your pills is one method to get around the taste.

● Kratom Drinks – Making a drink is another method for the users to disguise the taste of these herbal leaves.

Some of the main reason for consuming Kratom include:

● Pain management: Mitragynine and 7-hydroxymitragynine are agonists of mu (μ) –, delta (δ) –, and kappa (κ) narcotic receptors due to their existence of the drug. It aids in the alleviation of pain.

● Anxiolytic effects: It affects the nervous system’s norepinephrine and serotonin pathways, reducing sadness and anxiety.

● Energy levels: Kratom affects dopamine D1 receptors, which help you feel more energized.

Effects of Kratom

Kratom is a herbal substance having chemical properties that are highly efficient in reducing pain, which is its principal usage, however, it is also widely used for recreational purposes. Even when medicines have proven unsuccessful, applying it to a physically injured region or eating it to reduce some pain is therapeutic and helpful. The gold maeng da kratom effects are popular and promising as it’s a very effective kratom strain that helps improve brain functions and reducing stress.

This herbal medicine has also been proven to be effective in treating musculoskeletal problems such as sprains, ankle twists, and fractured bones. Apart from functioning as a pain reliever, kratom may also be used to enhance and regulate appetite. When consumed in excessive amounts, however, it causes a lack of appetite.

Because the effects of kratom are similar to those of coca, it is effective in increasing sexual urges and capacities. This herb has a powerful impact on the body of individuals suffering from diarrhea, helping to alleviate the deficiencies that come with it. Its molecular structure enables it to directly impact neuronal receptors in the brain, allowing it to be used as a mood booster.

How Does Kratom Work In the Brain?

The processes by which Kratom extracts operated were unknown until recently, and indigenous healers were the only ones who knew how to prepare and use it. However, now that it is becoming more popular, science is assisting us in unraveling its mysteries and understanding how it impacts the brain on a molecular level.

Kratom’s potency comes from its unique combination of over 40 alkaloid components, which operate on the brain’s neurotransmitter systems. The exact ratios of alkaloids vary according to the Kratom strain, batch, and supplier, however, mitragynine, an opioid agonist, is the most common alkaloid.

Opiate agonists connect to the same brain receptors as conventional opiates like heroin or morphine, delivering pain alleviation and pleasure in the same way. Kratom, unlike more hazardous substances, does not induce addiction or unpleasant physical side effects such as respiratory depression, constipation, or increased dose tolerance.

What are the Health Impacts of Kratom?

When you initially take the first dose, you may experience the effects within 30 minutes.

A 2017 Grundman survey of 10,000 Kratom users aged 31 to 50 years old, with many of them having used the herb for a half year to five years, found the following benefits:

● Enhanced vigor

● Lessened discomfort

● PTSD symptoms are lessened

● Increased concentration

● The mood is less depressed

● Less agitated mood

● A better mood

● Opioid painkiller usage has been decreased or eliminated

Is Kratom Effective in the Treatment of Anxiety and Insomnia?

Because it increases the release of happy hormones in the brain, kratom is a powerful stress reliever. You efficiently alleviate your anxieties by calming your thoughts. You’ll also sleep better at night as a result. It is a popular natural sleep aid among insomniacs. Best of all, unlike prescription medications, Kratom leaves them feeling rejuvenated and energized for the day ahead.

The Brain and Kratom

When consumed, kratom interacts with almost every aspect of our bodies, but it does so in a unique way in each one. There has been little research on the impact of the major alkaloids in kratom on the brain (mitragynine and 7-hydroxymitragynine). Both of these alkaloids have a weak affinity for mu-opioid receptors in the brain and depending on the vein and dose, they tend to induce relaxing and even sedating effects. Dark chocolate and breast milk, among other substances, have a modest affinity for mu-opioid receptors.

Conclusion

The dose of this medication varies from person to person. As a result, there is no one-size-fits-all amount of powder or extracts that works well for everyone. The effects of this drug are also influenced by the person’s sex, age, height, and body type. To find the correct dosage for you, start with little amounts, preferably 2-3 grams, and observe the results.

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For a long time, we have known how water is essential for survival and homeostasis. Recently, studies have shown the importance of the role of water in the maintenance of the functioning of the brain. In this article, we shall concentrate on the emerging evidence of the various effects of acute water consumption and dehydration on mood and cognition.

The latest findings in the industry show that dehydration on mood and cognition are particularly relevant for people with poor fluid regulation. Currently, Big Berkey Water Filters is reviewing some of the recent advances in the neuroimaging behavioral studies for dehydration. The findings will then be linked with the known effects of water on vascular, neurochemical and other hormonal functions.

The research covered here composes a methodological weakness of an inconsistent measurement in cognitive assessment and a lack of a precisely objective measurement of hydration state. It will also cover other gaps in knowledge which concerns various factors which influence water intervention effects. Also, there will be a discussion about how future research can clarify water roles in the maintenance of brain function and health.

Growing evidence suggests that foods and drinks that are consumed affect both physical and mental performance. Most food components suggest mental and physiological effects that are dubbed as ‘nutraceuticals’ and ‘functional foods’. These foods are also seen as the best ways to sustain better health and also protect humans against diseases, illnesses and pathological ageing. Despite water constituting over 60-80% of our bodies, it has also been overlooked as a factor that can help influence our mental performance.

Voluntary Dehydration

The evidence from experimental investigations and public surveys indicate that older adults and children are at significant risk of voluntary dehydration. These individuals are always at risk of drinking insufficient fluids that results in a lot of dehydration. This dehydration is referred to as voluntary dehydration and usually occurs from lack of information the amount of fluid is required for a balanced hydration state.

It may usually happen when one does not take into account the number of daily activities. Other factors that cause dehydration are weather because it contributes to day-to-day variability in the hydration requirements. Most schools located in hot climates and experienced runners should plan for ways to rehydrate regularly.

The fluid balance within a human body is maintained through a homeostatic mechanism whereby the water occurs through the renal systems, modifies our urine production. Body water intake is always encouraged when one feels thirsty. These mechanisms are fallible in vulnerable groups such as older adults and children who help to maintain their hydration status adequately. Inadequate hydration for young children is due to a dependency on children's careers which makes fluid consumption a problematic thing. Other physiological issues interpret the thirst response that is prompted by a homeostatic mechanism. These issues can be challenging to deal with due to lack of experience with children and osmoreceptor sensitivity deterioration for the older adults.

Dehydration and Cognitive Function

Various investigations regarding dehydration and mental performance were first carried out in the military population. Many soldiers are frequently exposed to extreme heat, which induces varying severity of dehydration. Cognitive abilities in these soldiers were tested, which included numerical ability, short-term memory, sustained attention and psychomotor function that helped establish if any particular deficit was caused by changes in the hydration status.

There have been other subsequent studies in the general population and military that have supported the initial evidence of detriments in cognitive abilities with induced dehydration. Some experts have continued questioning the evidence that suggests that dehydration affects human cognitive performance.

The studies that measure self-reported changes in our mental states have found a lot of associations between moods and dehydration, which are always in collaboration with our changes in performance. Despite a lot of variability in the various methods used, various mood states have also been reported like difficulty in concentrating, less alert, tension and fatigue. These self-reported moods conditions are susceptible to changes in the body hydration state and always occur independently from all forms of cognitive performance changes.

There have been recent studies regarding how research methods vary, and some have used the degree of dehydration severity as a critical factor in determining significant deficits in cognitive performance. The application of different methods has also resulted in various interpretive confounding factors. The evidence has also suggested that exercise can improve cognitive performance to help counteract any deficit caused by dehydration. An increased heat core contributed by heat stress is one of the causes of such cognitive deficits.

The studies that have used fluids restrictions to help induce dehydration are always free from various confounding factors. Most importantly, the studies have shown that cognitive deficits can be associated with a state of dehydration. One broader takeaway from hydration research is that regular exercise in our daily activities can help to improve our mental performance.

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This guest blog was provided exclusively for the NeuroTracker by the team at Big Berkey Water Filters

In my last article Our Unconscious Mind the Ultimate Power House, I shared a basic overview of the many functions our amazing unconscious mind performs every second of everyday. In this second part to that article, I’d like to share the twenty prime directives of the unconscious mind, so that by the end of the article you’ll know exactly what your unconscious mind is capable of, and how if as the saying goes “you set your mind” to achieving something there is absolutely no reason why you shouldn’t be able to achieve it.

Prime Directive 1. - The unconscious mind stores all memory

Your unconscious mind is a vast supercomputer with almost unlimited storage capacity, every experience you’ve ever had is stored at acellular level across the entire body, your first day at school, learning to walk, and even the things you can’t remember are stored away in the vast library managed by the unconscious mind.

Prime Directive 2. - The unconscious mind is the domain of all emotions

All our emotions are stored at a deeply unconscious level, our conscious awareness of our emotions is just that, a conscious awareness that’s been interpreted by the highly logical and critical conscious mind as the feelings we experience.

Prime Directive 3. - The unconscious mind organizes all memory

The unconscious mind organizes all memory according to time, we know this as a time line, your unconscious mind does this so you can differentiate between past and future memories. When you remember a past experience you only recall a perception of it based on your beliefs and values at the time, you filter it again based on your current values and beliefs as they are today, which is why time is a good healer.

Prime Directive 4. - The unconscious mind may repress memories with unresolved negative emotions

Our unconscious mind is most concerned with your well being, and so may decide to keep negative emotions suppressed. This is because it may decide that the cost of bringing them into your consciousness may be too high, which explains why some trauma patients can have total amnesia to events that were very frightening.

Prime Directive 5. - The unconscious mind may present repressed memories for a resolution

The unconscious mind may repress significant negative emotions and will use a lot of energy keeping these memories repressed and will only present them for a resolution when it feels that you are in a good place to deal with it.

Prime Directive 6. -The unconscious mind my keep memories repressed

The unconscious mind may keep negative emotions repressed, and may never present them for a resolution if it decides that this is the best for your well being. This is done because you’ve pushed these negative emotions back so many times that the unconscious mind decides that it will never re-present them again.

Prime Directive 7. -The unconscious mind runs the body

In part one of Our Unconscious the Ultimate Power house we discussed the many amazing functions our unconscious mind undertakes ever second of everyday.

The unconscious mind is responsible for everything outside of our consciousness, functions that we usually take for granted. What is fascinating is that you can communicate with yourself at a cellular level, we now understand that our thoughts and emotions physically change us, and that if we hold negative emotions for too long these can cause dis-ease within our bodies.

Prime Directive 8. - The unconscious mind preserves the body and the integrity of the body

I call the unconscious mind the maintenance manager of the body. At a deeply unconscious level it has a perfect blue print for individual cell creation and perfect health, the unconscious mind is constantly running maintenance of your system.

Prime Directive 9. - The unconscious mind is a moral being

Your conscious mind is a moral being and takes serious the morality you’re nurtured with. Your Morality directs your motivation and behavior. Throughout our lives we are influenced in many different ways and this shapes our values and beliefs which are of the utmost importance to the unconscious mind.

Prime Directive 10. - The unconscious mind needs clear direction to follow

The unconscious mind operates very differently to the conscious mind; the unconscious mind doesn’t like to deal with logic or reason unlike the conscious mind. When you’re having self-talk, you have to be very careful what you tell your unconscious mind as it’s only concerned with delivering the results you ask for, all the conscious mind is responsible for is to deliver the intention to your unconscious mind. I like to think of it this way, the conscious mind is the goal setter, and the unconscious mind is the goal getter.

Prime Directive 11. - The Unconscious mind controls and maintains perception

As we have just seen in prime directive number ten, we have to be careful what we say to ourselves, even on those days when things aren’t going our way, as the unconscious mind will take our self-talk as an instruction. The unconscious mind believes every experience we have or visualize as real, and holds these perceptions of what we believe to true and real.

‍Prime Directive 12. - The unconscious mind holds and stores energy

The unconscious mind generates stores and distributes energy and will direct that energy that best looks after our well being. There is a huge amount of energy in all of us; most of that energy isn’t actually doing any work, but it stays with us as potential energy for you to tap into. What is really useful to understand is that you can change your energy levels with a single thought.

Prime Directive 13. – The unconscious mind and new habits

When we think of habits most people tend to think of bad habits, and yet habits are an important part of getting what you want in life, generating positive energetic habits is one of the best things you can do for yourself and the good news is that habits are an unconscious behavior and very effective. Anything you can set on autopilot that helps you achieve your goals has got to be a good thing.

Prime Directive 14. - The unconscious mind needs repetition to adopt a new habit

The unconscious mind needs repetition until a new habit is installed. When you think about this it makes perfect sense, the more you do something the more likely it is to become a habit. There is a saying neurons that fire together wire together and neuroplasticity, as it is known, states that the more you think or do something the more “hardwired” the behavior or thought pattern becomes. This creates new neural pathways in the neurology and allowing old ones to become redundant.

Prime directive 15. – The unconscious mind is conditioned to continually seek our more

The unconscious mind is conditioned to seek out more; when we speak to ourselves we have to be very careful about what we ask the unconscious mind to look out for. If you keep saying to yourself “why am I so bad at relationships” for example, the unconscious mind is primed to seek out evidence to support this belief and it will go on seeking evidence to support this belief until you decide to change it. So the unconscious mind will look for as many ways to back up the instructions you give it, which can be both a good thing and bad depending on what instructions you’re giving the unconscious mind.

Prime direct 16. – The unconscious mind functions best as a whole integrated unit

In an earlier article on the mind body connection I described how the mind and body work together. The unconscious mind works best when everything is in alignment. Integrity is important within our system, both in terms of our physical integrity and integrity of our thoughts. When we have this balance between mind and body incredible results can be produced.

Prime directive 17. – The unconscious mind is symbolic

The unconscious mind is symbolic as it attaches shapes and symbols to states. When using NLP with clients, I often ask them to picture a past experience. For some this will be a picture perfect snap shot of the experience, however for some it may be a shape, or swirling colors, or it may not be a picture at all it may just be an awareness that something is there. These are metaphors that we are drawing from our neural pathways, the neural networks in our minds. Remember there is no actual picture stored away, you make it up, these are just ways that our unconscious mind encodes the data relating to an experience or situation and attaches meaning to it.

Prime directive 18. – The unconscious mind takes everything personally

The unconscious mind takes everything personally, you may have heard of the concept perception is projection, a concept developed by Carl Jung who describes the concept as follows: what you perceive in other people is what you are project onto them, in or in simple terms “it takes one to know one”. To be able to recognize that people are not their behavior and that everyone has unlimited potential to achieve anything they want, then you can start to reflect that back on yourself. If we truly believe that everyone has unlimited potential, what must you first believe about yourself?

Prime directive 19. – The unconscious mind works on the path of least resistance

This is a common law in physics and your unconscious mind is no different, if there is a simple way to deliver the result you want, then your unconscious mind will find it and use it. So being very specific with the unconscious mind is vitally important, particularly around your goals, if you’re not clear on what you want then you’ll end up with some very mixed results. An example of this is setting a goal to have more money, not a bad goal you might think, except don’t be surprised if one day you spot a coin on the pavement out of your peripheral vision and pick it up like most people would. And here’s the danger of not being specific with the unconscious mind, because by picking up the coin you would have achieved your goal of having more money, job done for the unconscious mind, it’s done as instructed and will stop working on the goal.

Prime directive 20. – The unconscious mind does not process negatives

Being aware of the way the unconscious mind works and knowing that the unconscious mind doesn’t process negatives is very useful. Asking for what you want rather than what you don’t want is the key to achieving your goal, remember the last prime directive? Here are a couple of examples to help you understand this directive, “don’t forget your keys” replace with “remember your keys”. Here’s another example “I don’t want to miss my sales target this month” replace with I want to hit my sales target this month. “Don’t think of a pink elephant”, if you’re like most people a pink elephant just sprung into your mind. So if you’re giving instructions to people then remember this directive and you’ll get more done.

So that’s all twenty of the unconscious minds prime directives, you may want to spend some time going back over these directives as I invite you to become more familiar with them. Once you start to make sense of them collectively, and relate to the ideas from your own perspective, you'll achieve a new level of self-awareness in literally everything you do. Make the power house that is the unconscious mind work efficiently for you, bringing into your life for everything you desire.

In my previous articles, The Power of Belief and Visualizing is Like Daydreaming on Purpose, I alluded to the power of the unconscious mind, and how it creates our internal representations which form our model of reality, creates compelling visualizations of us achieving greatness and then works tirelessly in the background helping us to achieve it. In this two-part article powerhouse, I will focus on the super computer you have at your disposal. The human mind has the power to shape your biology, and enable you to live with an abundance of personal power. The unconscious mind is your ultimate powerhouse because it’s responsible for far more than you probably realize.

The Command Center of Your Biology

If you just stop for a moment and think about everything that is going on within you at the unconscious level right now it’s really quite incredible. Our unconscious mind is controlling the beating of your heart, the pumping of blood around your entire system, your breathing, the temperature of your body, each time you blink you do it unconsciously. Every second of every minute of the day thousands upon thousands of cells are being replaced, repaired and replenished in your entire body. In fact you actually regenerate a whole new body every seven years, and all of this is done without you being consciously aware of it.

Within you there is practically a drugs laboratory creating all kinds of cells, chemicals and hormones, all of which are administered around the body in precise measure, exactly where they are required to maintain the integrity of your body.

Your Reality Supercomputer

In addition to all of this, your unconscious mind processes billions upon billions of pieces of data every single second of the day – around 30 times faster than the fastest supercomputer! Through the five senses, the things that you see, the different colors and shapes, the beauty of the world around you, the vastness of space, the majesty of iconic buildings, everything you hear, feel taste and smell is processed by the unconscious mind.

All of your thoughts, ideas, and imagination, all of your internal representations and how they are constructed, all of your memories, in fact everything that happens within you that’s outside of your conscious awareness, is handled by your amazing unconscious mind.

A Miracle of Regeneration

In fact the list is enormous and impressive, let’s imagine for a moment that you get a small cut on your finger by accident, you would consciously just shrug it off as nothing and move on, yet your unconscious mind mobilizes red blood cells to the precise point of the cut and stitches you back up again. Have you ever stopped to think just how amazing that is? This along with so many amazing things your unconscious mind controls are so easy to take for granted, and that’s because they are executed so perfectly.

In the movie Terminator 2 there was a T-1000 liquid metal machine that was able to flow back into its original state, despite being shot or injured. At the time this concept amazed audiences and yet we do it all the time, perhaps a little slower than the Hollywood machines, but none less we do it. The liver is a prime example of this, the liver is able to regenerate to its full size if part of it is lost due to disease. Dead skin cells constantly rise to the surface of our body, get sloughed off, then are replaced by new stem cells, our fat-storage cells shift roughly once per decade, while we get fresh liver cells about once every 300 days.

When we get a cold, a whole army of defenses kick into action to fight off infection and bacteria and maintain the health and integrity of our system. And we don’t have to do anything for this to happen, or at least we don’t have to do anything consciously. All of this is controlled on our behalf by the unconscious mind.

Coming Soon…The Prime Directives

The power of the unconscious mind is awesome, and in part 2 of this article I’m going to explore the twenty Prime Directives of the unconscious mind. These are a list of items that the unconscious mind is most concerned with, in order to look after our wellbeing. I think you’ll find these amazing and you’ll marvel at the incredible power, the complexity, and the magic that is within us all.

About Mark Morgan

Mark Morgan is a cognition training specialist and owner of Mpowered Training, a provider of high-quality performance coaching and the UK representative for NeuroTracker. With 26 years of experience, Mark is an international key note speaker, an NLP Master Practitioner, an Emotional Intelligence Master trainer, and a qualified hypnotherapist. As a creator of flow coaching, he is one of the first professionals the first to incorporate NeuroTracker training methods.

For more information on Mpowered for sports coaching or corporate programs, visit their website.

https://mpowered.training/

We all are on our screens more than ever. In the midst of our current pandemic the majority of us have modified our school or work routines to include a large increase in our screen time throughout our day. Whether that means you are on your computer, tablet or phone, that increased screen time can be a detriment to your vision. As a vision specialist, here to share with you my top 3 tips to help you maintain healthy vision while learning or working remotely.

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1. Use Visual Hygiene

My first tip is proper visual hygiene! Yes, just like our other body parts, we have to use appropriate hygiene for our eyes. Visual hygiene essentially means how we are using our eyes. Our focusing system is set up from back in the day when we were primarily “hunters and gatherers”. It enabled us to see clearly into the distance so that we could forage and find food! Our society has largely evolved where our visual world has now moved both inside and up close.

This requires a lot of extra work for our focusing muscles. Whenever we are viewing a near target our focusing muscles have to contract and maintain that focus throughout the duration of the task. This can be exhausting for our focusing muscles! It also means that they can sometimes have a hard time relaxing when we do finally look back into the distance, leading to blurry vision after extended computer work or reading. Computer vision syndrome can occur when our focusing system can’t keep up with our visual demands. It leads to symptoms of eyestrain, headaches, blurry vision, dry eye and neck/shoulder pain.  Here are two visual hygiene rules to follow to help alleviate computer vision syndrome:

The first is the 20/20/20 rule: This means for every 20 minutes of near work, look away for 20 seconds at something 20 feet away. Even though this sounds like such a quick break, it can do wonders for your focusing system! By simply looking away from those screens into the distance, it gives those muscles the opportunity to relax. Taking these frequent, quick breaks can really help your visual stamina and allow you to get through more work, more efficiently.

The second rule is that for every hour of near work take a 5 minute break and literally move around. This is a slightly longer break, where you step away from that screen. Let your eyes relax and give your body and mind a break. Take a quick walk around the room, go get a snack, refresh that water and re-group. Again, this short break will enable you to continue your screen time for longer by not completely exhausting your visual system.

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2. Wear Appropriate Glasses

My second tip is to consider glasses. If you already know you require a prescription, make sure you are wearing the proper correction for your computer working distance. This sometimes means a separate pair of computer glasses, because we often work at an intermediate distance that is not as close as where we read.

If you don’t already wear glasses, I highly recommend getting a baseline eye exam. There are many glasses options that your optometrist can discuss with you. I sometimes prescribe a mild computer prescription, even for children, to act as an “anti-fatigue” lens to help alleviate eye strain. Anti-glare coatings can also be beneficial to help cut down on the glare that bounces off screens.

Another newer technology to consider are blue light blocking lenses. These help filter out blue light that comes off of our screens, can help reduce digital eyestrain and cut down on the negative side effects of blue light. The biggest side effect of blue light exposure is the way it can negatively impact our circadian rhythm. Being on screens later in the day can throw off our sleep patterns and trick our brain into thinking it’s day time!

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3. Engage with the Real World

My third and final tip is to get regular time outside. I am a big proponent for balance within the day. In order to counteract our increased screen time, it is imperative to get outside, especially for our children. By being outside it allows our eyes to fully relax to their distance position. We also get good exposure to blue light from the sun during the day (not all blue light is bad!). Studies have shown that outdoor exposure can reduce the risk of developing myopia (near-sightedness) by as much as 30%!

It is important to take note that we live a lot of our day on screens, for example the average adult spends over 3 hours per day just looking at their smartphone. Apart from remote learning/working, screens have been a source of entertainment and social connection throughout the pandemic. It is healthy not only for our eyes, but our brain also, to step back from those screens to get fresh air and exercise.

With the current demands on our children and ourselves, it is impossible to avoid screens. By following these tips you can ensure that you are taking care of your eyes and vision properly during screen use.

If you are interested in exploring a whole new world of neurovision science, then checkout our weekly podcast featuring lots of vision experts across different fields.

Vision is More Than 20/20 Podcast

This week's podcast is with Rob Gronbeck, a NeuroTracker veteran performance coach and flow specialist.

NeuroTracker & The Brain Room with Rob Gronbeck‍