Techniques To Learn Quickly And Efficiently Based On Science (Part 2)

learn

I watched an Olivier Roland’s video  and I learned good stuff.

If you didn’t read the Part 1, click here .

Ok, this software used in the scientific study is not accessible for more than 80 % of the population but there are several software that can allow you to improve your intelligence like that used in the scientific study.

There is IQ Mindware. There is another one that is open source so free called Brain Workshop. These software are for people who really want to improve their intelligence because they are based on the principle of Dual n-back . It’s very difficult and it’s the only way to improve your intelligence.

The results of this scientific study showed that the maximum gains obtained with 20 minutes of training per day for 19 consecutive days. This is 10 % improvement with the 8 consecutive days of training and 44 % with 19 consecutive days of training.

Train your brain with IQ Mindware or Brain Workshop (I use this one) will allow you to improve your concentration and motivation. Everything you need to improve your ability to have successful projects.

Meditation

meditation

Meditation is excellent for improving your concentration. Before, I was often lost in my thoughts when I was doing a task and in the end, this task was done badly. Have you ever been lost in your thoughts when you were doing a task ?

Meditation is cool because you can do this in 5 minutes a day and you don’t need any equipment. You just need a little time and a quiet place. You see meditation is accessible to everyone and can be done by people of all religions or these who have no religion.

The goal of meditation is to train your concentration. That means to focus your attention on something specific. For example in bodybuilding, when you do the dumbbell curls, you fix your attention on your biceps. Meditation is a simple and effective way to become aware of your « parasitic thoughts ». These « parasitic thoughts » that make you no longer focused on your task and lost in your thoughts. When you realize that you’re lost in your thoughts, you can redirect your thoughts to be focus again on your task.

Scientific studies have discovered and are still discovering meditation’s benefits like an enormous reduction of stress, anxiety, anger, depression, immune system improvement, positive emotional improvement and a better attention. For people with hypertension, there is a decrease in blood pressure and an increase in longevity of 23 %. Scientists always find new benefits in meditation.

And

and

Meditation improves health AND also intelligence as ability to manage emotion, increase concentration, reduce attention problems, increase memory and visual processing capacity, improve learning ability and reduce your risk to multi-task. Doing multi-task ruin your productivity.

If you want to enjoy meditation’s benefits, you can start with a simple exercise without equipment today :

  • You sit comfortably in a quiet place. If you want you can sit in the lotus position but it’s not obligatory. You close your eyes and take 3 deep deep breaths to relax. Once you relaxed, you focus on your breathing. You focus on your inhalation and your exhalation and the goal is to concentrate as long as possible on your breathing

While you are going to think about your breathing, full of thoughts will come constantly and it’s normal. It’s destabilizing but there is a technique for your mind to be less distracted. The technique is to count the number of your inhalation and exhalation.

  • When you inhale, you count « 1 » in your head (don’t speak) and when you exhale, you count « 1 » then when you inhale, you count « 2 » and when you exhale, you count « 2 ». You do it from 1 to 10. When you’re 10, you count upside down from 10 to 0. When you realize that you’re lost in your thoughts and you’ve lost count of the number of breathing, you start again at « 0 ». You don’t give up until you’ve been able to count from 0 to 10 and 10 to 0 without interruption at least once.

You’ll see that many thoughts will come because it’s absolutely impossible to think of nothing. Don’t worry, it’s normal. As soon as you realize that you’re lost in your thoughts, come back to focus on your breathing without feeling any particular guilt.

Do this simple meditation 5 minutes a day will give you many benefits that I quoted in this article.

Scientific studies

scientific study

Here is a list of scientific studies concerning benefits meditation.

« A Randomized Controlled Trial Of Compassion Cultivation Training: Effects On Mindfulness, Affect, And Emotion Regulation », Hooria Jazaieri, 2013. Click here

« Initial results from a study of the effects of meditation on multitasking performance », David M. Levy, 2011. Click here.

« Effects of mindfulness-based cognitive therapy on neurophysiological correlates of performance monitoring in adult attention-deficit/hyperactivity disorder », Poppy L.A. Schoenberg, 2013. Click here.

« Mindfulness meditation improves cognition: Evidence of brief mental training », Fadel Zeidan, 2010. Click here.

« Buddha’s Brain: Neuroplasticity and Meditation », Richard J. Davidson, 2010. Click here

Share this article if you think it can help someone you know. Thank you.

-Steph

Eat Spicy Can Increase Your Years

spicy mouth

People who eat spicy 6-7 days a week tend to live longer compared to people who eat spicy least once a week, following the results of the research done at Pekin University Health Center and published in The British Medical Journal. The study that followed 487,375 people showed that people who didn’t spice their dishes had a rate lower of 14% than the average mortality rates.

Well, it is true that I am a fan of spicy food but the study not say which spicy food causes longevity.

“Future research is needed to determine whether the consumption of spicy food has the potential to improve health and reduce mortality directly way or if it is linked to diet and lifestyle,” writes Nita Forouhi, Ph.D, who participated in the study. Forouhi suggests that spicy food can help motivate people to drink more water, which is always a big thing. It also notes that the spicy longevity was higher in people who avoid drinking alcohol, which could suggest that people who consumed spicy food have a healthier lives.

But spicy food can have some inherent advantages. Capsaicin, main chemical in peppers can have anti-hypertension, anti-inflammatory, anti-oxidant, anti-cancer and anti-obesity,.

The dishes and spicy ingredients exist in many cultures and have become increasingly accessible. The usual spicy sauces like Tabasco and Sriracha are really popular, but not afraid to step out of your comfort zone. Let’s do a little tour around the world to see spicy foods.

Gochujang

Gochujang

Gochujang means “hot pepper paste” and is used in Korean dishes. Very spicy and salty, which adds a great flavor. You can eat it as dip for dipping fresh vegetables such as cucumbers and carrots. You can add it in a soup or use it to replace the Sriracha / Ketchup.

Annatto

annatto

This seed comes from Latin America. It’s known for its strong color, that food companies use to have that familiar color in the cheese, butter and margarine. The flavor is described as being slightly peppery, earthy and musky. You can soak seeds in oil, grinding for a powder or make paste. It is often used with seafood and poultry.

Bhut Jolokia (Ghost peppers)

Bhut Jolokia Ghost peppers
SONY DSC

The Bhut Jolokia from India and has fans worldwide. It’s known to be the most spicy peppers in the world. So when I say to eat with caution and you not believe me, go see this video. I don’t really recommend eating it directly, you can add it to oil to put on your dishes. During its preparation, make sure you have gloves, scrub all surfaces he touched and keep a safe distance from your face. And the most obvious tip of all: Don’t rub eyes.

Kimichi

Kimichi

Another food of the Korean diet. The Kimichi is essentially nappa cabbage, salt, garlic, ginger, sugar and gochugaru (red pepper Korea). It is easy to do at home. This dish in many nutritional advantages: It helps digestion, helps the immune system and slows the aging process.

Harissa

Harissa

The Harissa is a condiment that is widely used in North Africa and the Middle East. This is a spicy paste with chili peppers, garlic, olive oil and various spices. It can be used for virtually all from the dips in the marinade.

-Steph