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The best nootropic for boosting brain function
Nootropics are substances that influence and strengthen the natural physiological functions of the brain through various mechanisms. This is a list of the best natural nootropics to help boost your cognitive function.
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The most famous types of meditation and their effect on the organism
It is well known that meditation is one of the most effective activities for reducing stress and anxiety. Studies on the effect of meditation on stress confirm that with regular meditation, people have better results in stress multitasking tests , which assessed the degree of completion of the tasks in progress and the quality with which the participants completed them. We have another piece of good news - you don't have to meditate for twenty years for positive results and effects . Meditation also brings immediate results. One twenty-minute meditation can promote relaxation and significantly reduce values measuring current stress. [1] Even in people who have never meditated before. When you google meditation, you get over three million results. There are many types and ways to quiet and calm your mind. In addition, we are all different - just as some people are inclined towards explosive sports full of dynamics and some people like to stretch their body during quiet yoga, our preferences differ in meditation as well. Whichever path you take with meditation, rest assured that it can help you deal with anxiety. Let's now look together at the most famous types of meditation and their concrete effect on the organism. Maybe one catches your eye. Focused attention A common style of meditation that involves maintaining attention on an object, either internal (eg breathing) or external (eg a candle flame). The meditator tries to track their attention, notice episodes of distraction (mind wandering) and bring their attention back to the object. Focused attention is usually a good choice for beginning meditators. Study-Backed Benefit: Focused meditation can help improve focus, maintain focus for longer, and learn to pay less attention to distractions. [2] Open monitoring The goal of this meditation is to bring attention to the present moment and openly observe the contents of the mind. Imagine a wave on the sea. It appears out of nowhere and in a few seconds it is just part of the ocean again. And that's exactly how thoughts work. Notice the thought, don't judge, don't criticize. Don't cling to her. Let her leave just as quietly as she appeared. Open observation meditation traditionally follows focused awareness as the practitioner learns to shift from a narrow focus of attention to a total awareness of the present moment. Study-backed benefit: Open observation has a specific effect on creativity. A study confirmed that this type of meditation induces a state that promotes divergent thinking and allows the generation of many new ideas. Divergent thinking refers to a thought process that leads to the emergence of a greater number of original solutions to problems. Loving-kindness meditation This meditation focuses on developing compassion and love for yourself and others. It gradually expands the focus of empathy to strangers and unloved individuals or even to all living beings. While loving-kindness meditation includes technical elements from focused attention and open observation, it differs from observing phenomena in one's own consciousness because of its emotional content. Study-Backed Benefit: Given the nature of this meditation, it's no surprise that it causes an increase in daily experiences of positive emotions, increased life satisfaction, and reduced symptoms of depression. It has been shown to contribute to meaning in life, the development of friendships and better physical health over time. [3] Mindfulness meditation A group of practices focused on the cultivation of mindfulness, typically defined as a state of nonjudgmental awareness of the present moment. Mindfulness meditation can refer to both focused attention practices and open observation practices. It can be awareness of the breath, active listening to the sounds of nature or sensing the touch of bare feet with the ground (grounding). Study-Backed Benefit: Mindfulness meditation training improves focus and cognitive performance. A randomized controlled trial showed that a few weeks of mindfulness training helped people focus better, reduced distracting thoughts, and improved GRE scores. [4] You can read more about Mindfulness in this article . Mantra recitation A style of meditation that involves repeating a sound, word, or sentence, either out loud or in the mind, with the goal of quieting the mind and avoiding distractions. Although mantra recitation is probably a form of focused attention meditation, it is distinguished by its speech component and may have a distinct connection to multiple brain centers. Research-backed benefit: It is thanks to the connection of the brain centers and the synchronization of both brain hemispheres that the recitation of the mantra leads to a transition from faster brain waves to slower ones. This results in a deepening of relaxation states. Several studies have confirmed that mantra meditation is effective in reducing the symptoms of cardiovascular problems such as hypertension, coronary artery disease and other risk factors. [5] Movement meditation In today's busy times, when we can't calm down and concentrate as much, meditation in motion can be an easier choice. In its deepest essence, it includes any movement made consciously. The mindfulness technique mentioned above is an important part. Notice how your muscles move and contract, notice the feeling you get when your feet touch the floor. Notice the parts of the body that you normally ignore - the elbow, the face, the hip... You can also notice the speed of your breath, your heartbeat and other sensations. Research-backed benefit: Research shows that meditative movement has beneficial effects on a number of sleep-related indicators. In addition to sleep, it has a positive effect on improving physical performance, depression, and the overall quality of life . [ 6 ] Conclusion Maintaining a long-term meditation practice is extremely challenging, but thanks to science, we know what benefits it brings for individuals. At the same time, it turns out that even short meditations have an immediate positive effect on mood, stress, attention and creativity. Have we enticed you? Or is meditation already an invaluable part of your life?
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5 benefits of intermittent fasting
Biohacking wouldn't be biohacking without talking about diet. Anyone who cares about healthy eating knows that eating enough protein and healthy fats, limiting refined carbohydrates, avoiding processed foods or excess sugar, and eating superfoods is the best thing you can do for your health. What we should or shouldn't eat is clear. That's all? It isn't. Studies show that healthy eating is not only about what we eat, but also when we eat. Intermittent fasting is one of the most popular diets for health, weight loss and energy. It didn't just earn its permanent place among health-promoting activities. What is Intermittent Fasting? Intermittent fasting is a type of eating that alternates between periods of starvation and food intake. Intermittent fasting is sometimes incorrectly referred to as caloric restriction, which is not entirely accurate. Although intermittent fasting may result in a partial restriction of total daily calorie intake, this is not necessarily the case. Intermittent fasting or time-limited eating is a type of eating in which only a certain time window is reserved for food intake. The most widely used version is 16:8, where for sixteen hours of fasting there are eight hours of free food consumption. For beginners, it is advisable to start with a ratio of 12:12 and gradually shorten the window in which it is possible to eat, up to 20:4 in favor of fasting. Benefits of Intermittent Fasting Why voluntarily deny yourself food for a certain part of the day? Well, let's look at the benefits of intermittent fasting, maybe you will jump into it without hesitation. 1. Losing weight Our liver and adipose tissue act as energy reserves for periods of starvation. Think of it as a storehouse of energy. Excess calories from the diet, which we do not immediately use for energy production, are stored in the form of fat thanks to the increased level of insulin. During fasting, the level of insulin in the blood decreases and the body stops storing energy and starts using it. First, the organism begins to get rid of stored sugar in the liver and muscles, later fat. This is why intermittent fasting has gained so much popularity. 1.1 Improvement of insulin resistance Weight loss is also related to insulin resistance. With a long-term unhealthy diet and a diet rich in sugars and simple carbohydrates, a person can increase insulin resistance (tissues do not respond to washed-out insulin and are not able to absorb glucose from the blood). As a result, the level of insulin in the blood is elevated for a long time, which results in a slowdown in metabolism and a problem with the use of fats as a source of energy. Fasting improves insulin resistance and optimizes the body for a proper hormonal response after a meal. 2. Autophagy Billions of physiological processes take place in the body every second, and each of them creates "waste" that clogs the body. Autophagy helps clean up this waste and thus clean the organism. The sixteen-hour threshold of intermittent fasting has been shown to be the point at which cellular autophagy increases. Fasting between 16-20 hours significantly lowers insulin levels and allows the brain to participate in neuronal autophagy, which helps prevent neurodegenerative diseases such as Alzheimer's and Parkinson's. Impaired or dysfunctional autophagy contributes to many diseases, including cancer. 3. Alleviation of oxidative stress and suppression of inflammation The organism naturally breaks down and neutralizes free oxygen radicals, which are created as a by-product during cell oxygenation and metabolism. Oxidative stress is caused by an imbalance between the creation and destruction of these free radicals. It results in the development of many diseases. That's why many people consume antioxidants to try to restore this process to balance. Intermittent fasting has a similar effect. Increases natural antioxidant activity, which reduces oxidative damage to cellular proteins, lipids and nucleic acids. [ 1 ] Oxidative stress is closely related to inflammation. Inflammation in the body causes several major problems that can lead to chronic fatigue or neurological problems. 4. Energy Most people usually assume that they will not have enough energy when fasting. However, these concerns are usually unnecessary. On the contrary, during intermittent fasting, a person often feels an increased surge of energy and improved concentration. This is due, among other things, to catecholamines (adrenaline, noradrenaline, dopamine), which stimulate the activity of the central nervous system and metabolism. 5. Aging During fasts, some metabolic signaling pathways (mTOR) are inactive, giving the cells a chance to, simply put, repair and clean themselves. In this way, they extend their lifespan and slow down aging. Fasting is one of the most effective scientifically based methods to prolong an individual's life. So, have we enticed you to try intermittent fasting? Or has it had a firm place in your life for a long time? Tell us on Instagram or Facebook what your beginnings were like and what tips you would give your younger self for fasting beginnings.
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Everything you should know about L-theanine
L-theanine is an amino acid most commonly found in black and green tea leaves. It can also be found in small amounts in some mushrooms. According to many studies, L-theanine relieves anxiety or stress and is also used for insomnia problems. Thanks to these relaxing effects, it is part of many dietary supplements. Before purchasing a product containing L-theanine, read this article to learn about the potential benefits and risks associated with this amino acid. Benefits of L-theanine Although L-theanine is best known for its relaxing effects, there are many more potential health benefits associated with this amino acid. Which ones are they? Relief from anxiety and stress Have you noticed that sipping a cup of warm tea has a relaxing effect on you and you just feel a lot better afterwards? It's not just your feeling. Some scientific researches have come to the conclusion that consumption of L-theanine has a relaxing effect on people, without causing drowsiness and lowering the heart rate. [ 1 ] A controlled study with 104 participants links L-theanine to reduced levels of stress and anxiety in people experiencing stressful situations. [ 2 ] Another study published in the Journal of Clinical Psychiatry examined patients with schizophrenic disorders, and in this case, the results speak of a reduction in anxiety and an alleviation of the symptoms of said disorders. [ 3 and 4 ] Support for concentration Especially in combination with caffeine, L-theanine can increase concentration and attention. According to one study, after consuming 97 mg of L-theanine and 40 mg of caffeine (a classic cup of coffee contains about 95 mg of caffeine), participants were able to focus significantly better while performing demanding tasks. In addition, study participants felt more energetic and less tired. [ 5 ] Improving immunity According to some research, L-theanine improves the functioning of the immune system. A study published in the journal Beverages suggests that L-theanine helps reduce upper respiratory infection rates. [ 6 ] In conjunction with catechins (antioxidants) from green tea, L-theanine is associated with preventive effects against influenza. [ 7 ] Another study concluded that L-theanine has an anti-inflammatory effect in the digestive tract. [ 8 ] To confirm these conclusions, however, it is necessary to carry out further research that will confirm their validity. In the fight against cancer L-theanine is associated with enhancing the effects of some chemotherapy drugs used in the treatment of tumors. [ 9 ] This is a potential possibility to increase the effectiveness of chemotherapy in the fight against cancer. Official data that there is a correlation between drinking tea and a lower incidence of cancer does not yet exist. However, some studies suggest that people who drink tea regularly have a lower incidence of cancer. [ 10 ] An experiment was conducted in China with women diagnosed with ovarian cancer, and according to its results, patients who drank at least one cup of green tea a day lived longer. [ 11 ] Another study found that women who regularly drank green tea were 32% less likely to develop pancreatic cancer. [ 12 ] Blood pressure under control Another group for whom L-theanine can be beneficial are people with increased blood pressure in stressful situations. According to the results of one study, L-theanine helped lower blood pressure in people who usually experienced an increase in it during specific mental tasks. [ 13 ] Caffeine also achieved similar, albeit slightly less favorable, effects. For better sleep Other research suggests that L-theanine benefits quality sleep, which is probably related to its relaxation effects described above. In the conclusions of one study, scientists write that in doses of 250 mg and 400 mg L-theanine significantly improves sleep in both humans and animals. [ 14 ] Furthermore, L-theanine at 200 mg has been shown to help reduce heart rate and thus promote relaxation of the body. [ 15 ] It also helps boys with diagnosed attention deficit hyperactivity disorder (ADHD) to sleep better. The study examined the effects of L-theanine on 98 boys between the ages of 8 and 12. The randomized group was given two tablets with 100 mg of L-theanine twice a day. The other group received placebo pills. After 6 weeks, the L-theanine group had significantly longer and more restful sleep. [ 16 ] Although these results sound promising, more research will be needed to confirm the efficacy and safety of L-theanine administered to children. L-theanine: risks and side effects Since no side effects of consuming L-theanine have been confirmed so far, the use of teas and supplements containing L-theanine is considered safe. Here, however, it is necessary to state that some research indicates that teas containing amino acids may contain components with potentially negative effects for oncology patients. Data from the Memorial Sloan Kettering Cancer Center, an American cancer treatment center, links the polyphenol EGCG, commonly found in green tea, to a reduction in the effectiveness of some chemotherapy drugs. [ 17 ] Oncology patients who are undergoing chemotherapy treatment should therefore always consult their attending physician in advance about the use of green tea and supplements with L-theanine. It should also be mentioned that due to the caffeine content, consuming large amounts of green tea can lead to stomach upset or irritability. Pregnant and lactating women should definitely limit caffeine intake. Recommended dose of L-theanine The recommended dosage of L-theanine does not yet have sufficient support in research and scientific data, and thus has not yet been established. However, you will certainly not make a mistake if you follow the general recommendations for caffeine consumption in this direction. If in doubt, do not hesitate to consult your doctor. L-theanine in Mindflow products We are very well aware of the benefits L-theanine brings, which is why we used its positive effects when formulating the composition of several products. You can find this amino acid in the following products: Focus 2.0 , Focus Decaf , Active Coffee , Focus Chocolate and Sleep .
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How about bulletproof immunity
Cold and flu season runs from approximately October to May. The peak months for colds are December and January. Influenza infections peak in February and March. Leaving aside Covid, now (mid-February) we are in the most risky period when it is common to get sick with viruses that cause colds and flu. If you want to help the body create a bulletproof and fully functional immunity, and thus prevent these unpleasant diseases, you should adopt these five things and implement them in your life. Sleep Sleep affects almost all physiological functions in the body. It is therefore not surprising that sleep also supports the immune system. Researchers measured the sleep of 164 men and women for five days, and then exposed them to a cold virus. People who slept less than six hours a night before exposure to the virus were more than four times more likely to develop a cold. Although the increased risk was also seen in people who slept 6-7 hours, the jump in risk occurred when sleep time fell below six hours. [1] It has been shown that less than 5 hours of sleep increases the probability of catching a cold by 45.2%. With more than seven hours of sleep, this probability is almost three times lower. How about treating yourself to an extra hour of sleep tomorrow? Cold Hardening brings benefits for a person not only from a physiological point of view ( see the article Mental benefits of cold therapy ). If you want to take advantage of the positive effect of the cold and support your immunity, you don't necessarily have to go straight to swimming between ice floes. A 2016 study showed that taking a warm shower followed by a 30-90 second cold shower for at least thirty consecutive days reduced the likelihood of catching a cold by 29%. [2] Limitation of processed foods In the course of evolution, the immune system and intestinal microflora have developed a mutual relationship that works together to support each other. The importance of this interaction is clearly underlined by the fact that 70-80% of the body's immune cells reside in the gut. What we eat shapes the balance or imbalance of our intestinal microflora. Industrial and highly processed foods contribute to disrupting the gut microbiome and can disrupt the immune system. Excessive consumption of refined sugar, saturated fatty acids, salt, artificial sweeteners, or even some genetically modified plants can weaken immunity through various mechanisms through an increased amount of inflammatory molecules and oxidative stress. [3] Excess consumption of these substances dampens our immune system's ability to respond to and ultimately control infections. Movement As is well known, movement and exercise acts as a modulator of the immune system. Of course, the exercise-related immune response depends on factors such as regularity, intensity, duration, and type of effort. Physical activity has been consistently shown to dramatically reduce the risk of developing systemic inflammation, excess body mass, and noncommunicable diseases known to impair immune function. [4] The most consistent evidence suggests that ~150 minutes per week of moderate-intensity physical activity is necessary to achieve optimal immune support. However, even vigorous physical activity has been shown to provide protection against viral infections. [4] For example , a 2018 study of 1,413 people found that those who reported exercising at least three times a week were 26% less likely to catch a cold. How does it work? In summary, moderate-intensity physical activity stimulates an increase in the anti-pathogenic activity of the immune system in conjunction with a temporary increase in the circulation of key cells of the immune system. At the same time, there is a slight increase in stress hormones released from skeletal muscle, creating an anti-inflammatory environment several hours after exercise. Over time, these transient changes in immunity that occur after each moderate-intensity physical activity are thought to contribute to an improved immune response against infectious pathogens and protect against or alleviate the symptoms of infectious diseases. [4] Vitamins and minerals Finally, these substances cannot be forgotten either. Some vitamins and minerals are essential substances for supporting not only the various layers of the immune system but also many interacting immune cells. Vitamin C - Undoubtedly the best-known antioxidant, which has proven to be an essential helper in the prevention and fight against the most common diseases. Vitamin D3 - Vitamin D is not actually a vitamin but a steroid hormone. However, it plays an important role in immunity. Low levels of vitamin D are associated with an increase in inflammatory cytokines and a significantly increased risk of pneumonia and viral upper respiratory tract infections. [5] Zinc - Acts as a signaling molecule for immune cells and at the same time as a mediator of innate immunity. Zinc deficiency negatively affects the development of acquired immunity, as it prevents the growth and some functions of immune cells. [6] Selenium - Strongly affects inflammation and immune responses. This study shows that the immune-enhancing properties of selenium in humans result, at least in part, from improved B and T immune cell activity. or just use the Immune product, which contains all the above-mentioned vitamins and minerals. With 8 other substances and natural organic extracts, it helps the body to build a smarter and more resistant immune system.
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5 reasons to try guarana
Guarana (also drinking Pauline in Czech) is a climbing plant originally from the Brazilian Amazon, where the inhabitants have used it since ancient times for its stimulating and energizing effects. Guarana came to Europe from South America thanks to Jesuit missionaries. Her first chemical analysis, carried out in the early 18th century, produced surprising results. It was possible to extract a large amount of a white crystalline substance from the plant, which was named guaranine. Today we know this substance under the name caffeine. Guarana berries are easy to recognize at first glance. Beneath the deep red skin is a white pulp and a black seed that pops to the surface when ripe. Ripe fruits so strikingly resemble the human eye. Currently, 70% of guarana production is used in the beverage industry as part of non-alcoholic and energy drinks. From the remaining 30%, the seeds are ground into a powder to produce an extract that contains an impressive amount of stimulants, led by caffeine, theophylline and theobromine. It also stands out for its abundance of antioxidants such as tannins, saponins and catechins. In addition, guarana is rich in minerals, amino acids and vitamins of group B and C. [ 1 ] What are the scientifically proven benefits of guarana consumption? 1. A rich source of antioxidants Guarana is literally loaded with compounds with antioxidant effects. These include, for example, caffeine, theobromine, tannins, saponins and catechins. Guarana thus contains similar amounts and types of antioxidants as green tea. [ 2 ] Antioxidants are important for human health because they counteract harmful free radicals. These molecules are highly reactive and can easily endanger and destroy healthy cells. They cause, for example, premature aging of the skin, heart disease, cancer and other diseases. [ 3 ] During laboratory studies, scientists discovered that in a test-tube environment, the antioxidants contained in guarana work against the growth of cancer cells, reduce the risk of heart disease and skin aging. [ 4 ] 2. Less fatigue and more concentration Guarana is best known as an ingredient in popular energy drinks. And no wonder - it is an excellent source of caffeine, which provides energy and helps maintain concentration. Interestingly, guarana seeds can contain four to six times more caffeine than coffee beans. [ 5 ] And as a bonus, guarana contains alkaloids, which make the caffeine-stimulating effect last much longer than that of coffee. Caffeine works by blocking the effects of a substance called adenosine, which has a calming effect on the brain and induces sleep. Caffeine binds to adenosine receptors and prevents their activation. [ 6 ] Studies have shown that people taking food supplements containing guarana felt less tired after completing several tests compared to those taking a placebo. [ 7 ] There are even studies concluding that guarana helps reduce mental fatigue during cancer treatment without serious side effects. [ 8 ] 3. For better academic results The fact that guarana helps in the learning process and improves memory is also considered scientifically proven. One study examined the effects of different doses of guarana on mood and learning. Participants received doses of guarana in amounts of: 0 (placebo), 37.5 mg, 75 mg, 150 mg, or 300 mg. The highest scores in the following test were subsequently achieved by people who received either 37.5 mg or 75 mg of guarana. [ 9 ] However, low doses of guarana contain less caffeine, so it is assumed that other substances in guarana than caffeine may be responsible for the better results in the test. Another study compared the effects of guarana with another brain-enhancing compound, ginseng. Both guarana and ginseng in this study demonstrably contributed to the improvement of memory abilities and performance in knowledge tests. However, participants who ingested guarana paid more attention to their tasks and completed them faster, according to the results of this study. [ 10 ] In addition, animal studies have also shown improvement in memory abilities. [ 11 ] 4. Weight loss helper Obesity is an increasingly serious civilizational problem globally and currently affects one in three American adults. At the same time, obesity is associated with many chronic diseases, including heart disease, type II diabetes. type and cancer. [ 12 ] In this context, it is interesting that guarana is considered a substance with a potentially positive effect on weight loss. The reason is also in this case the high caffeine content, which accelerates the metabolism by 3-11% within 12 hours after ingestion. [ 13 ] And the equation in this case is simple: a faster metabolism means more calories burned. According to laboratory experiments, guarana could be responsible for suppressing genes that affect the production of fat cells. [ 14 ] However, these effects have not yet been confirmed in humans and remain unclear. 5. Relief from digestive problems Inhabitants of the Amazon have been using guarana for centuries in the treatment of digestive problems, such as acute and chronic diarrhea or, conversely, constipation. Guarana works against diarrhea thanks to its high content of tannins and antioxidants. Tannins are known for their ability to contract tissues. [ 15 ] This effect makes it possible to seal the digestive tract and prevent the increased passage of water into the intestines, which is the main cause of diarrhea. On the other hand, guarana is a rich source of caffeine, which can have the exact opposite effect and act as a natural laxative. Caffeine stimulates the peristalsis of the intestines and thus moves their contents towards the anus, thus helping to unblock constipation. [ 16 ] In connection with the effect on digestion, the amount of guarana is key. Low doses of guarana contain only a small amount of caffeine and thus have an anti-diarrheal effect. In a large dose of guarana, on the other hand, there is a lot of caffeine, which can be manifested by laxative effects. Do you know that…? Did you know that we also use the benefits of guarana in Mindflow products? Guarana in combination with vitamin B12 and caffeine provide energy and delay fatigue by starting energy metabolism and blocking receptors in the brain. You can find this effective combination of substances in our products Mindflow Focus and Mindflow Focus Decaf .
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What is caffeine and how does it affect our health?
Billions of people around the world look forward to their regular dose of caffeine in the form of a fragrant cup of coffee every morning. It is no wonder that coffee is one of the most widely used raw materials worldwide. Of its ingredients, caffeine is most often discussed, or its negative effect on sleep or anxiety. However, other studies report different health benefits. How does caffeine fare in current scientific research? Is it healthy, or rather harmful to our organism? What is caffeine? Caffeine is a natural stimulant that is a natural part of some types of tea, coffee and cocoa plants. Its main effect is stimulation of the brain and central nervous system. It also increases concentration and delays the onset of fatigue. Caffeine is believed to have been consumed many thousands of years ago, when people began to notice the stimulating effects of chewing the seeds, bark or leaves of certain plants. Hundreds of years later, it was discovered that the stimulating effect is further enhanced by dousing the plants with hot water. Coffee drinks similar to the ones we drink today are first mentioned in historical sources from the 9th century AD. The most famous legend attributes the "discovery" of coffee to an Ethiopian goat herder. He noticed that the goats that grazed the coffee tree were significantly more active and slept less. So he tried to eat some of the fruits of the coffee tree and noted the same stimulating effects. Caffeinated soft drinks were introduced in the late 19th century and were soon followed by popular energy drinks. Currently, up to 80% of the world's population consumes some caffeine product every day. For adults in North America, this proportion is even more than 90%. [ 1 ] How does caffeine work? The rapid effect of caffeine is related to the fact that it is almost immediately absorbed from the intestines into the bloodstream after consumption. It then travels to the liver and is broken down into compounds that affect the function of various organs. Caffeine affects our brain the most, mainly by blocking the effects of a substance called adenosine. This nucleoside, on the other hand, calms down brain activity and causes fatigue. The level of adenosine in the human body naturally increases during the day, so over time we become more and more tired and want to sleep. Caffeine has the ability to block adenosine molecules, thereby reducing feelings of fatigue and, on the contrary, keeping us awake and increasing our attention. In addition, caffeine increases the level of adrenaline in the blood, thereby simultaneously stimulating the activity of nerve transmitters (neurotransmitters) such as dopamine and noradrenaline. This is another reason why after consuming caffeine we feel mentally alert, focused and able to develop a higher mental and physical performance. Because of its effects on brain activity, caffeine is often referred to as a psychoactive drug. The caffeine effect begins to manifest approximately 20 minutes after consumption and peaks after about 1 hour. Natural sources of caffeine are seeds, nuts and also the leaves of some types of plants. After processing, these crops are used in the production of caffeinated foods and beverages. How much caffeine does 250 ml of your favorite drinks contain? [ 2 ] - Espresso: 250-730 mg - Coffee: 110-210 mg - Yerba mate tea: 70-150 mg - Energy drinks: 60–170 mg - Brewed tea: 50-130 mg - Soft drinks: 250-40 mg - Decaffeinated coffee: 6-14 mg - Cocoa drink: 3-8 mg - Chocolate milk: 3-8 mg Caffeine is also found in some common foods, such as chocolate. A 28g portion of milk chocolate contains 1–15 mg of caffeine, while dark chocolate contains 5–35 mg of caffeine. It is also possible to find caffeine in some prescription drugs and over-the-counter medications for colds, allergies and pain. It can also be found in the composition of many weight loss products. How does caffeine affect the human body? 1. Improves mood and brain function As we have already mentioned, caffeine has the ability to block adenosine molecules and, on the contrary, enhances the effect of molecules such as dopamine or norepinephrine. These changes in processes inside the brain are associated with a positive effect on mood and brain function. Scientific studies investigating the effects of caffeine on the human body have concluded, for example, that after consuming caffeine (in varying amounts from 37.5 to 450 mg), participants showed more alertness, better short-term memory and shorter reaction times. Also interesting are the results of a study that concluded that drinking 2 to 3 cups of coffee a day (which corresponds to about 200-300 mg of caffeine) reduces the risk of suicidal tendencies by 45%. [ 3 ] Another study recorded a 13% lower risk of depression in regular caffeine consumers. [ 4 ] However, there is no direct correlation between the amount of caffeine consumed and the improvement in mood. The first cup of coffee always has the greatest effect. The second or subsequent cups no longer bring a noticeable effect in this regard, if they are consumed less than 8 hours after the first cup. [ 5 ] Drinking 3 to 5 cups of coffee or more than 3 cups of tea per day can reduce the risk of developing brain diseases such as Alzheimer's or Parkinson's disease by 28-60%. [ 6 ] 2. Supports metabolism and fat burning Thanks to its ability to stimulate the central nervous system, caffeine can accelerate metabolism by up to 11% and the amount of fat burned by the body by up to 13%. [ 7 ] In practice, this means that if you consume 300 mg of caffeine per day, you will burn an extra 79 calories. At first glance, it may seem that this is a negligible amount of energy, but with a similar caloric surplus, weight increases by 1 kg per year. 3. Improves sports performance Another effect of caffeine is that it increases the utilization of fat as fuel, which is beneficial for the body. This is because glucose lasts longer in the muscles and thus increases the time after which the muscle reaches exhaustion. Caffeine also improves the ability of muscles to contract and increases resistance to fatigue. According to scientific research, athletes who consumed 5 mg of caffeine per 1 kg of body weight an hour before training improved endurance performance by up to 5%. [ 8 ] Studies related to team sports and intensive or resistance training also achieved similar results. Finally, caffeine reduces perceived exertion during exercise by 5.6%, which also supports athletic performance. [ 9 ] 4. May protect against heart disease and diabetes The latest scientific research concludes that caffeine not only does not increase the risk of heart disease, but actually has the opposite effect. Men and women who drink 1 to 4 cups of coffee per day (that's roughly 100-400 mg of caffeine) have a 16-18% lower risk of heart disease. [ 10 ] Other studies, in turn, associate drinking 2 to 4 cups of coffee or green tea per day with a 14-20% lower risk of stroke. [ 11 ] On the other hand, it should be remembered that caffeine can increase blood pressure in some people. This is particularly problematic for people who commonly exhibit hypertension. The effect of coffee on blood pressure is generally relatively small (3–4 mmHg) and in most individuals it also gradually disappears with regular coffee consumption. [ 12 ] Studies investigating the effect of caffeine on the development of diabetes have also produced remarkable results. Their conclusions indicate that those who drink a lot of coffee have a 29% lower risk of developing type II diabetes. type. And it's the same for people who consume a high amount of caffeine - for them, this probability is up to 30% lower. [ 13 ] It is interesting, however, that the consumption of decaffeinated coffee is also associated with a lower risk of developing diabetes, in this case by a significant 21%. [ 14 ] This suggests that before diabetes II. other beneficial substances contained in coffee can also protect the type. 5. Other health benefits of coffee Regular coffee drinking is associated with other health benefits. A daily fragrant cup can support the health of the liver, skin and digestive tract. It can also prolong life and help prevent a number of diseases. However, it should be mentioned here that some of the positive benefits of coffee can be caused by substances other than caffeine. Liver protection – Coffee can reduce the risk of liver damage (cirrhosis) by up to 84%. If the disease occurs, it slows down its progression, increases the effectiveness of treatment and reduces the risk of premature death. [ 15 ] Longevity – Drinking coffee can reduce the risk of premature death by up to 30%, especially in women and patients with diabetes. [ 16 ] Reducing the risk of cancer - Drinking 2-4 cups of coffee a day can reduce the risk of liver cancer by up to 64% and colon cancer by 38%. [ 17 ] Skin protection - 4 or more cups of coffee a day can reduce the chance of skin cancer by up to 20%. [ 18 ] Lower risk of developing multiple sclerosis – Drinking coffee regularly can reduce the risk of developing multiple sclerosis by up to 30%. [ 19 ] Prevention of gout - Drinking 4 cups of coffee a day can lower the risk of developing gout: in men by 40% and in women by 57%. [ 20 ] Gut Health – Drinking 3 cups of coffee a day for just 3 weeks can increase the amount and activity of beneficial bacteria in the gut. [ 21 ] Side effects Although caffeine consumption is proven to be habit forming, it is generally considered safe. The most common side effects are anxiety, restlessness, stress, irregular heartbeat and sleep problems. For many people, excessive amounts of caffeine can cause headaches, migraines or high blood pressure. In addition, caffeine easily crosses the placenta, which may be the reason for the low birth weight of newborns. [ 22 ] Pregnant women should therefore limit their caffeine intake. Patients taking certain medications (for example, muscle relaxants and antidepressants) should consult their doctor about the safety of coffee consumption. A safe daily dose Both the European Food Safety Authority (EFSA) and the US Department of Agriculture consider a safe daily caffeine intake of up to 400 mg. This equates to roughly 2-4 cups of coffee. [ 23 ] Fatal coffee overdoses have been reported with single doses exceeding 500 mg of caffeine, so it is recommended to limit a single dose to no more than 200 mg. [ 24 ] Pregnant women should then limit their total daily caffeine intake to 200 mg. [ 25 ] Caffeine and coffee for health Opinions on the health benefits of coffee and caffeine have varied widely over time. Currently, however, there is a relative consensus that the health benefits outweigh the negative effects. For this reason, you can consider your daily cup of coffee or tea as a pleasant way to support your health. Today, you also have the opportunity to enjoy the maximum positive effects of coffee without the undesirable ones, such as the subsequent sharp drop in energy. In addition to the highest quality Brazilian Arabica, our Mindflow Active Coffee also contains an amino acid from green tea and other substances supporting a long-term effect. You will see that the excellent taste and great cognitive effects will raise your cup of coffee to a new level. We have a solution for you, even if you are not a coffee lover. Our Mindflow Focus 2.0 capsules contain 12 natural substances, led by caffeine, guarana and vitamin B12. Even in this case, the result is an immediate rush of energy, maximum concentration and the functioning of cognitive functions. This completely unique combination of natural ingredients will give you a kick whenever you need it.
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Coffee and weight loss: reality or myth?
Coffee is undoubtedly one of the most popular beverages worldwide. The benefits of drinking coffee are often cited as reducing appetite and speeding up metabolism, which should overall promote weight loss. On the other hand, caffeine is often associated with a greater appetite for sweets and a deterioration in the quality of sleep. These, in turn, are factors that can have a negative effect on weight. Also worth noting is the fact that many coffee drinks contain added sugar and lots of calories. So where is the truth? Does coffee promote or prevent weight loss? Coffee is not like coffee Everyone thinks of something different when they think of coffee. For some, it's a favorite espresso or instant coffee with a little milk, for others a fluffy latte with lots of foamed whole milk and sugar. Then, of course, there are other specialties in the form of, for example, frappuccinos from various chains, which certainly taste divine, but the caloric value is close to a standard lunch. Of course, a cup with a cream cap and chocolate sprinkles can hardly be considered dietary. Under what conditions can coffee be part of a diet and reduction regime? We have selected for you 3 scientifically based reasons why coffee helps weight reduction and, conversely, why it can also be the reason why you cannot lose weight. 1. Coffee itself is calorie-free Black coffee itself is very low in calories and can actually help you achieve your dream weight. However, it is important to remember that the basis of successful weight loss is a caloric deficit. You can achieve this by increasing physical activity, reducing energy intake, or ideally a combination of both. An easy way to reduce the amount of energy intake is to choose low-calorie drinks. Replacing just one cup (240ml) of a calorific sugar-sweetened drink with the same amount of water can be proven to lead to weight loss of up to 1.9kg in 6 months. [ 1 ] Coffee itself is a very low-calorie drink. One cup contains only 2 calories! [ 2 ] Of course, we mean black coffee, without sugar, milk or other additives. So if you're trying to reduce your overall calorie intake, replacing high-calorie drinks like sodas, juices or chocolate milks with regular coffee might be a good place to start. 2. Faster metabolism Caffeine occurs naturally in coffee, tea or the leaves of certain plants. Coffee is the richest source of this natural stimulant. One cup of coffee contains approximately 95 mg of caffeine. The specific amount depends on the type of coffee beans, the style of roasting and the way the drink is prepared. [ 3] Caffeine helps speed up metabolism, i.e. increases the amount of calories the body burns per day. This is why caffeine is included in many weight loss products. However, it should be added that high doses of caffeine need to be consumed in order to significantly affect the metabolism. For example, one study found that a dose of caffeine equivalent to 10 mg per 1 kg of body weight accelerates metabolism by up to 13%. [ 4 ] However, in the case of a person weighing 68 kg, this would mean a daily intake of 680 mg of caffeine, which corresponds to an incredible 7 cups (1,660 ml) of coffee. [ 5 ] There is also research that links regular caffeine intake with a better ability to maintain, or even lose, body weight. One study looked at people who successfully lost weight. Those who consumed the most coffee and therefore caffeine were more successful in maintaining weight in the long term. [ 6 ] 3. Decreased appetite Another of the effects of caffeine is a decrease in appetite. Many factors affect appetite, such as the amount and composition of nutrients in food, hormone levels in the body, and the level of physical activity. Scientific research has shown that drinking coffee reduces the level of ghrelin, the hunger hormone, in the human body. [ 7 ] The body produces this substance directly in the digestive tract, and it is ghrelin that sends signals to the brain with information about the need to eat. Its high level can therefore contribute to weight gain, and conversely its low amount in the body can reduce the amount of food eaten. Other studies have examined the effect of drinking caffeinated coffee on the amount of calories consumed. They concluded that research participants ate fewer calories on days when they drank caffeinated coffee than on days when they did not indulge in the caffeinated beverage. [ 8 ] Coffee and weight gain Although many studies, including those mentioned above, link coffee consumption to weight loss, other research points to a negative effect of coffee on weight. What are the main reasons for possible weight gain after coffee? 1. Disruption of healthy sleep As a stimulant, caffeine works in the brain by blocking the effects of a substance called adenosine, which causes sleepiness. This effect can be useful when you indulge in coffee for stimulation and energy. However, if you drink too much coffee or have it later in the day, it can disrupt your sleep pattern. Insufficient quality and long sleep is associated with weight gain and increased appetite. In addition, fatigue leads to the fact that we consume rather unhealthy foods that are rich in quick energy in the form of sugar, which is another possible reason why coffee consumption can have a negative effect on weight. 2. Sweet tooth As we have already mentioned, the consumption of black coffee itself is mainly related to weight loss. However, many people enjoy their favorite cup together with a treat in the form of a dessert or sweet pastry. This is due to the fact that coffee affects the perception of sweet taste, which can lead to cravings. And, of course, adding a high-sugar snack every day can take a toll on your weight. [ 10 ] To avoid this desire for high-calorie sweet treats, it is better to enjoy coffee with foods rich in protein and healthy fats. It is proteins and fats that support the feeling of fullness and reduce the desire for sweets. It is therefore better to have a handful of nuts with your afternoon coffee, and for breakfast, for example, an egg omelette. 3. Coffee as a calorie bomb Although plain black coffee is an example of a low-calorie drink, many coffee drinks are packed with energy. Coffee shops and multinational chains sell all kinds of coffee drinks with huge amounts of added sugar, whole milk and other calorific additives. On the menu of the well-known American chain Starbucks, you can find, for example, an iced vanilla frappuccino containing a respectable 500 kilocalories (2,100 kJ) in 700 ml. In addition to 120 mg of caffeine, the large cup also contains over 70 grams of sugar (more than 17 teaspoons). The popular mocha drink, which is a combination of coffee, milk and chocolate, contains even 510 kilocalories (2,140 kJ) in less than 600 ml in the flavor of salted caramel. And many, many more examples could be given. A modern trend among coffee lovers is also the so-called Bulletproof coffee, which consists of black coffee in combination with butter or coconut oil. Although adding healthy fats such as coconut oil to your diet can benefit your health, it literally makes coffee a calorie bomb. And even liquid calories count. It probably goes without saying that the regular intake of sugary and high-calorie drinks is associated with weight gain and a higher risk of obesity. [ 11 ] Drink coffee without worrying about gaining weight Fortunately, there are many guaranteed ways to enjoy your daily cup of coffee without worrying about weight gain. The most important principle is to avoid adding excess sugar or other caloric ingredients. Compared to classic white sugar, you can't help yourself much from a nutritional point of view even with "healthier" alternatives, such as honey or agave syrup. One teaspoon of sugar has an energy value of approximately 68 kJ, one teaspoon of honey contains even 88 kJ. Keep in mind that sugar is also added to most popular flavorings or pre-prepared coffee specialties such as lattes. 5 tips to taste coffee without excess sugar - Sprinkle a little cinnamon on the coffee. - Use a small amount of almond or coconut milk. - Use a natural low-calorie sweetener such as stevia. - Add a few drops of vanilla extract. - Dissolve a square of high percentage dark chocolate in the coffee. If you prefer sweetened coffee, it is best to gradually reduce the amount of sweetener you add to it. Over time, you will get used to its naturally bitter taste. So the next time you indulge in your favorite latte, try using, for example, only half the usual amount of sugar or flavoring syrup. The best thing to do is to prepare your favorite coffee drinks yourself at home. This not only allows you to fully control the calories and amount of sugar in the drink, but also saves your wallet.
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Mental benefits of cold therapy
Cold therapy brings many benefits on a physical level and is one of the best biohacks for improving immunity, losing weight and regenerating muscles. However, physical benefits are only one part. If handled in the right way, exposure to the cold has impressive effects on the mental side of life as well. Increases self-confidence and self-esteem Each of us faces some level of insecurity, disappointment, and doubt in our own abilities in life. Everyone usually finds ways to cope with these feelings, but the cold is a great helper to improve self-esteem and confidence. Just diving into ice water takes a considerable amount of courage and inner strength. The discomfort of extreme cold can teach us many things about ourselves. For example, the fact that resilience, inner strength and self-confidence can be trained. Emotional balance The cold hides one important piece of information. It is a powerful and deadly force. If used unwisely, ice water can endanger your life. That's why so many people fear hardening. One must learn to control one's mind in order to free oneself from the evolutionarily built-in mechanisms that deter us from these situations. This ability teaches us to act in accordance with our beliefs and not to be swayed by our emotions. And that's a superpower! It helps with the development of a growth mindset Humans are naturally wired to seek comfort and avoid discomfort. A person prefers to ignore problems that should be solved, avoid difficult conversations, put off work on unfun tasks, prefer lazing around to playing sports, and numbing oneself with alcohol and snacks, rather than facing uncomfortable but very beneficial activities from a growth mindset perspective. By training in the cold, we learn to step far beyond our comfort zone and enter a growth mindset. This kind of training forces us to see challenges as opportunities that move us closer to our true potential. Mental training The cold can also be used as mental training. Ice water activates the sympathetic system in the central nervous system, which prepares the body for "fight or flight". Your job is to remain calm under this stress and accept the discomfort with a calm mind. Key points of cold therapy Cold exercise helps: 1) Increase resistance to resistance from an unpleasant situation 2) Pushing the boundary of the comfort zone 3) See challenges as opportunities 4) Overcoming fear and resistance 5) Increase the feeling of one's own inner strength and one's own abilities
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