Cognitive and mental performance enhancement: doping the brain naturally
The modern world is fast, demanding and stressful. It is therefore not surprising that illnesses such as burnout are becoming more and more common. In a survey In a 2018 survey, around half of those surveyed said they saw a moderate to high risk of burnout in themselves. But what can you do about it? In addition to relaxation methods and behavioral change, another area is coming into focus: cognitive and mental performance enhancement - brain doping the natural way? What exactly is behind it?
More power for the brain – does that make sense?
Sure, everyone wants to get more out of their brain, after all, good performance is crucial for our professional and private success. But how far can brain doping go? Is the use of so-called neuro-enhancement (psychoactive substances to increase performance) justified?
The German Federal Ministry of Education and Research asked similar questions. They found that around 6.7 percent of the working people surveyed take prescription drugs to increase their brain performance. There is actually no medical need for the drugs. It is assumed that a high number of unreported cases is unreported. Among students, the figure is even around 20 percent. There are no meaningful figures for Austria, but similar values can probably be expected. The use of methylphenidate (Ritalin), which can usually be prescribed for ADHD, appears to be widespread. If healthy people take the drug, it is supposed to optimize their mental performance. However, this has not been confirmed. The only thing that is certain is that these drugs have side effects such as personality changes and headaches.
Such studies clearly show how high the mental pressure is. Work, studies and school lead people to use illegal substances. Managers, scientists and parents who are trying to balance career and family are just as affected by the pressure to perform as students and other groups. But cognitive enhancement cannot be the solution. Could it be natural plant substances?
Natural brain doping – what does science say?
Medicinal plants have been used to combat mental and cognitive fatigue for hundreds or even thousands of years. Today, these can be bought in concentrated preparations such as capsules, pills or powder and are often referred to as adaptogens. This refers to bioactive plant substances that are intended to counteract stress. Since these are dietary supplements and not medications, they are not approved for use as pharmaceuticals, but there are many scientific studies. We have looked at some plants and their potential to increase performance.
Ginseng and Ginkgo
Both plants are traditionally used in Asia to maintain mental performance. Ginkgo is one of the best-researched medicinal plants and is even approved in Germany as a medicine for dementia, memory disorders, tinnitus and dizziness. In contrast to dietary supplements with ginkgo, these medicines contain a precisely defined amount of active ingredient. Therefore, it is not always possible to say whether such dietary supplements are always beneficial. In principle, the effect is due to the secondary plant substances contained in the plant, such as quercetin and anthocyanins.
When it comes to ginseng, the research situation is not quite so clear.In a scientific review Several studies were reviewed. The researchers concluded that there is no clear evidence of effectiveness in improving cognitive performance, but there is some evidence to suggest it. Another review However, it was shown that ginsenosides contained in ginseng reduce stress states in the brain.
green oat extract
Green oats (Avena sativa) are oats that have been harvested unripe. They should not be confused with ripe oats or oat flakes, although they are essentially the same plant. According to the HMPC monograph (European Evaluation of Herbal Medicines), green oats can be used to treat mild mental stress.
Scientific studies were able to show, among other things, that green oats have a positive effect on brain activity, enable an improvement in multitasking ability, have beneficial effects on memory and are associated with improved stress management.
Maca
Maca is an increasingly popular superfood. It is extracted from the maca root, which originally comes from the Andes. Many people there use maca in their diet. In our country, it is taken as a powder as a dietary supplement. It is said to improve performance in both mental and athletic areas. In a small study Athletes were able to achieve better results in endurance sports by taking Maca. Also in a study Maca was able to improve symptoms of depression with only a few participants. Maca can therefore be evaluated in a similar way to ginseng; there is no solid scientific evidence for its effectiveness, but there are some good indications.
Guarana
Guarana is also known as a natural stimulant and is therefore often an ingredient in energy drinks. It contains substances such as caffeine, tannins and choline. They are said to provide additional energy and optimized performance for the body and mind. A study from 2018 also shows an antioxidant and life-prolonging effect on nematodes.
Reading tip for other adaptogens:
How can you improve your mental performance? 5 tips
You can also optimize your mental and cognitive performance without neuro-enhancement. With these 5 tips, brain doping works in a healthy way:
Tip 1: Nutrition
In order for your brain and nerves to function optimally, they need sufficient vitamins, minerals and energy. For example, vitamin B6, also known as pyridoxine, helps reduce fatigue. It is also important for the normal function of nerve cells. Therefore, make sure you eat a varied diet with whole grain products, plenty of vegetables and fruit, healthy sources of protein and fat, and plenty of fluids.
Tip 2: Sport
If you exercise regularly, you will reduce stress and be able to focus better afterwards. Even moderate exercise can be helpful. How about an active lunch break, for example? A short walk, a game of table tennis with your friends or back exercises at work will allow you to switch off for a short moment.In addition, fresh oxygen reaches the brain.
Tip 3: Sleep routine
Everyone knows this. After a short night, the ability to concentrate is significantly reduced. Sufficient sleep is therefore an important prerequisite for a powerful brain. You can get into a few routines for sleeping, so that it is easier for you to fall asleep and you have more concentration the next day. Popular sleep routines include:
- go to bed at the same time every day
- drinking calming tea before bed
- no bright screens in the evening
- Read a book or listen to an audiobook
Tip 4: Natural brain doping
You can incorporate the natural substances into your everyday life to increase performance. For example, green oats can be mixed as a powder into delicious smoothies or shakes. You can find a quick recipe idea here → keen:MIND Smoothie
When using food supplements, pay attention to the daily recommendation given by the manufacturer. This should not be exceeded. We also recommend that you use products from responsible sources. You can recognize this by organically grown ingredients, certificates and seals.
Tip 5: Relaxation
In our stressful everyday lives, relaxation is often neglected. This is understandable, because if you have a lot on your plate, you won't find time for relaxation exercises. But even if you have a lot going on, you should consciously make time for it. It is especially important for your mental power that you are balanced. Use the healthy effects of yoga, Pilates, autogenic training or other relaxation methods. Incidentally, there is no universal recipe for good balance. Something different is good for every body. You will surely quickly find out what helps you relax.
