Modern stress factors and tense schedule are depleted by many people and make it look for ways to feel cheerful. Sleep enough, a nutrient-rich diet, maintaining a healthy body weight and self-service practice are the most important factors for well-being, but it has been shown that some additives, including herbal, increase your energy and cognitive health. Keep in mind that many herbs can interact with usually appointed medicines and can cause other side effects, so it is important to talk to your doctor before using any of the following herbs. According to scientific research, here are the top 10 grasses that can help increase vigilance and energy levels:
Ginseng
Ginseng is a popular herbal supplement, well known with its increase in energy properties. It was also proved that it stimulates the work of the brain, which makes it a popular tool to improve sports and mental abilities. Ginseng Panax is the most studied view of the tests in humans. Ginseng contains compounds, including ginsenosides, eleutherosides and ciuucianosides, which are believed to give ginseng to increase its efficiency and energy effects. In a number of research on people, it was shown that ginseng additives improve physical performance in people leading a sedentary lifestyle and leading an active lifestyle, have anticolored properties and increase mental activity. Doses of 200-1000 mg per day were associated with a positive impact on the level of energy, concentration and mood in adults. Keep in mind that the use of ginseng can have side effects, including insomnia, diarrhea, pulse and arterial pressure. In addition, this herb may interfere with the reception of ordinary drugs, for example, for the treatment of diabetes, depression and heart disease.
Sage
Studies show that the sage can impressively improve the cognitive functions in adults. It is rich in many potent vegetable compounds, including Lutheolin, rosemary acid, camphor, quercetin and apigenin, which give it impressive medical properties. It was shown that when used as an additive, sage improves mood, vigilance, attention, memory and memorization of words in healthy young and elderly people. For example, a study with the participation of 36 healthy adults showed that treatment with 50 sage essential oil (μl) of sage oil led to improved memory and attention. In addition, it reduced mental fatigue and increased vigilance during the 4-hour period. Interestingly, Sage acts as a powerful acetylcholinesterase inhibitor (ACHE). This enzyme splitting acetylcholine, a neurotransmitter, which plays an important role in the work of the brain, including memory, attention and motivation. ACHE inhibitors help to increase the availability of acetylcholine in the brain, thereby improving cognitive functions.
Sage is safe for consumption
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Guarana
Guaran is usually used as an ingredient in energy drinks and additives due to its stimulating action. It contains a number of chemicals, including caffeine, saponins and tanning substances, which are considered to have a beneficial effect on energy and brain function. Although people's research gave ambiguous results, other studies have shown that the addition of guarana extract separately or in combination with other nutrients in doses of 37.5 to 300 mg can help increase attention, vigilance and memory capacity. A small study with the participation of 10 five-fertilous athletes also showed that the addition of 300 mg of guarana can help reduce perceived physical exertion and improve sports and cognitive abilities. Although guaran is usually considered safe, adding additives to it can lead to side effects, such as rapid heartbeat and anxiety when taking high doses.
Bacopa Monnieri.
Bacopa Monnieri is a plant that grows in wet, wetlands throughout South Asia. It is used in Ayurvedic medicine for the treatment of various diseases, including anxiety, insomnia and memory problems. The cognitive effects of Bacopa Monnieri are explained by its concentration of triterpenoid saponins, which are known as bacosides and have neurotective and improving cognitive properties. Studies show that the plant can help improve brain performance and increase care. One review of 9 studies in which 518 people participated, showed that the daily use of about 300 mg of Bacopa Monnieri extract improves the brain performance, especially the speed of information processing and the reaction time. Bacopa Monnieri is usually considered safe, but some people can cause side effects such as digestion problems, as well as react with some drugs. Before you start using essential oils and herbs, it is important to consult with your doctor and be sure to explore the quality of the brand's products. Always make an allergy test before trying new essential oil.
Peppermint
Simple inhalation of the pleasant aroma of the essential oil of peppermint, Curchaw Mint hybrid (Mentha Spicata) and water mint (Mentha Aquatica), can help raise energy, mood, sports results and vigilance. Several studies have shown that inhalation of the essential oil of peppermint reduces fatigue and increases attentiveness, memory and energy. One study with the participation of 144 people showed that the impact of the aroma of the air oil of peppermints increases the vigilance and improves the memory. Peppermint essential oil has a good security profile. However, you should never take the essential oil if you did not discuss it with your doctor, since the reception of too much the number of spruum mint oil can be toxic.
Brew tea with mint
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Rosemary
Like mint pepper, rosemary essential oil fragrance can improve cognitive abilities. Inhalation of rosemary essential oil allows the oil connections called terpenes, get into your blood flow, where they can directly influence your brain. The study conducted with the participation of 20 adults showed that the effects of rosemary's essential oil, which was distributed in the air, led to an increase in performance when performing cognitive tasks, including speed and accuracy. Another small study involving 8 adults showed that consumption of 250 ml of water containing rosemary extract led to an increase in performance when performing computerized cognitive tasks.
Rhodiola pink
Rhodiola pink is a plant that has been used in traditional medicine systems worldwide to improve memory, attention and endurance. In research on people and animals it was shown that it reduces mental fatigue, improves the work of the brain and mood, and also increases physical performance. Rhodiola pink can be especially useful for people who experience a burnout, which is defined as "emotional, motivational and physical exhaustion as a result of chronic professional stress." A 12-week study with the participation of 118 people with a burnout showed that the reception of 400 mg of the Extract of Rhodiolate Pink per day significantly improved the feeling of exhaustion, a decrease in concentration and lack of joy compared to the initial level. Additives Rhodiola Pink can also benefit people with chronic fatigue and improve physical performance.
Ashwaganda
A number of studies have shown that Ashwaganda (Withania Somnifera), grass that was used as an Ayurvedic agent since ancient times, has a powerful beneficial effect on the brain function. A 8-week study with 50 people has demonstrated that the reception of 600 mg of the extract of the Ashwaganda root per day has significantly improved memory, attention and processing information compared to placebo. An overview in which five studies entered, showed that the adults of Ashwaganda additives are well tolerated and leads to an improvement in cognitive tasks, increasing the attention and reaction time. In addition, another 12-week study with the participation of 50 seniors has shown that the daily reception of 600 mg of Ashwaganda root extract has improved sleep quality, mental activity and the overall quality of life compared to the placebo group. Studies show that Ashwaganda can have a beneficial effect on the production of cellular energy and be a useful tool for improving sports results.
Celebre Asian (Gotu Kola)
Gota Cola was used in traditional medicine systems to improve the work of the brain, and also studied his beneficial effect on vigilance and mood. A two-month study with the participation of 28 elderly people who received 250-750 mg of the parcel of the cola Gota per day, showed that those who took the highest dose, there was an improvement in working memory, vigilance and self-assessment of the mood compared to the control group. Another three-month study with the participation of 80 seniors has demonstrated that the addition of 500 and 750 mg of the extract of the cola Gota per day significantly improved strength and physical functioning compared to the placebo group. Moreover, the study in which 33 people with anxiety participated, showed that the addition of 1000 mg of the extract of the cola Gota per day for 2 months helped improve attention and reduce the level of anxiety and mental fatigue compared to their initial level.
Poppy
Maca (Lepidium Meyenii) - a plant growing in Peru, which is valued for its energy increase potential. Research on people shows that receiving it as an additive can help increase energy levels, reduce anxiety and improve sports results. A study involving 50 men with erectile dysfunction showed that treatment of 2400 mg of dry extract of Macs for 12 weeks has significantly improved physical and social indicators compared with placebo. In studies on people, it was also shown that poppy improves sports results and has a positive effect on the mood and energy level. However, the untreated plant is prohibited to export outside the countries where it is produced. So be careful and consult with the doctor before applying.