There was a time when people used blades and blade holders to shave. Gone are the days of doing things manually. Everything including shaving has been automated to meet the accelerated pace of life that we lead today.

An electric shaver allows you to have a smooth and clean shaven look without devoting much time. Moreover, it does not come too close to the skin, thereby preventing cuts and bruises. However, not every electric shaver available on the market can meet your needs. So, it is important to understand your key requirements first before making a purchase. Here are some tips on choosing the best electric shaver to meet your needs.

Our Guide To Buying an Electric Shaver

Purpose of Shaving – Foil vs. Rotary Shavers vs. Trimmers

Do you want to shave on a daily basis to keep your face hair-free and smooth? Or do you just want to trim your facial hair so that they don’t overgrow? Identify your shaving purpose and then choose between foil shavers and rotary shavers. Foil blade razors are best suited for people who shave every day and have sensitive skin. It comes with a thin metal foil which prevents the razor from coming in direct contact with your skin. This will prevent your skin from getting irritated. However, it’s not ideal for trimming long hair. Rotary shavers, on the other hand, have spinning discs with floating heads which are designed to adjust to the facial contours, thereby giving you excellent results in cutting hairs in hard to reach areas. This type of shaver can efficiently cut long hair and facial hair that likes to grow in lots of different directions. Rotary and foil razors have variations depending on the number of heads and foils respectively.

Power Consumption and Supply – Plug-in vs Corded

Electric shavers are divided into three major types when it comes to power: battery powered (think AA batteries etc.), those with a plug-in charging unit (most modern shavers), and corded razors. With plug-in mode types, make sure that the shaver is fully charged before using it. This way, you will not have to worry about it running out of power while in use – although most modern shavers will go for up to one hour on a charge.  Battery powered razors are not ideal for daily use because of their low efficiency with regards to power consumption. They do however have the upper hand for those who travel frequently.  Corded shavers are uncommon these days as they are quite impractical, due to the fact that the cord gets in the way of shaving.

Wet/Dry Electric Shavers

Some men prefer to use electric shavers in the shower to save time in the morning (the moisture can soften whiskers making it easier to shave).  Also, if you have sensitive skin or acne you might like to use your electric shaver with gels or shaving cream.  In this case look for Wet/Dry models.

Ease of Cleaning Electric Razors – Manual Clean vs Cleaning and Charging units

Cleaning is a very important element while using electric razors. People with sensitive skin are prone to infections as a result of unhygienic conditions. So you need to clean the razor after every usage. The cleaning method may differ depending on the type. Foil razors are easier to clean compared to their rotary counterparts, but make sure the thin foil is protected while cleaning.  The more advanced (you can also read more expensive) shavers come with their own built in cleaning (and charging) stations and adjust the level of cleaning based on how dirty the shaver is.  The very latest models even disinfect the shaver.

Mobility with Electric Shavers

Mobility plays an integral part in ease of shaving and so is an important factor to consider. A shaver with a plug-in charging unit or cordless razor offers maximum mobility and better results. Although a battery powered shaver also provides excellent mobility, its usage should be limited to travel only.  As mentioned above corded razor will impede mobility as the cord will often get in the way of shaving.

Price Range of Electric Razors

Although it is very tempting to go for the cheapest electric shavers, they may disappoint you in terms of quality and efficiency. A high quality electric razor for men will last for a long time so it’s worth paying for that ‘quality’ up front. But ultimately, like with any significant purchase, you should set a budget based on your needs and try to stick to it – there are shavers available at every price point.

Ergonomics of Your Electric Razor

Find an electric razor that feels good to hold. There are different shapes and sizes available. Models shaped like disposable razors are a perfect fit for many except if you have larger hands. So before buying a shaver, try it out where possible to get a feel for it. Make sure that the razor chosen will be able to reach all parts of your face with ease, including below the nose or dimples.

Electric Shaver Replacement Blades

Like traditional straight razors, electric shavers also need blade replacement. Over time, the foil and blades in the electric shaver will wear out and so should be replaced at least once a year. When choosing razors, inquire whether the model you want to buy has a second set of foils and blades or rotary heads. Also inquire how to find and buy replacement parts. Expensive electric razors have expensive replacement parts so consider this when comparing shavers to buy.

An electric shaver is an excellent option for people who want a faster shave. Moreover, it is less messy, easier to use and can be used on dry facial hair.

If you want to investigate alternatives to electric shavers (but are fed up of disposable razors) it might also be worth considering the use of a straight razor or safety razor.

Are you interested in living as long and healthy a life as possible? Good habits are critical to meeting your goal, and working out to stay fit is one of the important habits you need to develop.

If you’re not bursting with excitement when your scheduled workout time arrives, fitness watches will change your life by providing the motivation you need to get off the couch and get moving.

Reality Strikes

It would be fair to say that marketing for most fitness products is primarily based on illusion.

That photo of a woman jogging in full makeup, with 0.00001 percent body fat and not a drop of sweat showing, is obviously a misrepresentation of real life.

For many of us, getting fit is something we need to do but not something we want to do – at least, not every day.

That’s because it’s difficult to get motivated. It is nearly impossible to continually find reasons to “want” to exercise.

Sure, you can force yourself to do it today or even for a few weeks, but setting and sticking to a consistent workout schedule over time can be very tough, even for professional athletes.

Consider pro hockey player Mike Richards of the NHL’s Los Angeles Kings. He risked being cut by his team because he was in poor physical shape after an offseason spent fishing and drinking adult beverages, instead of running and working out.

Richards is paid in excess of $5 million a year. If a professional athlete making that kind of money has motivation issues, then it should be no surprise that the rest of us do as well.

Spicing Things Up

If you find motivation an issue, there are accessories which can spice things up and get you excited about getting off the couch.

And some of the best accessories are fitness watches.

Fitness watches are of particular use to runners, because they can provide an amazing amount of information which can be used to track performance and provide inspiration.

When you use one, you can not only monitor day-to-day improvements in your times, but can also see how much your health is improving.

For most people, the ability to track their performance is really the key.

You’re finally home after a long day at work, and you are supposed to knock out a five-mile run? Ugh. The temptation to plop down in a comfortable chair and watch your favorite show can be overwhelming.

But – what if you’ve been trying for months to lower your time for that five-mile run and are closing in on your goal?

It may sound like a small thing, but this little bit of extra motivation can make all the difference when you’re deciding between working out and vegging out.

But there’s more to it than that.

Ultimately, fitness watches are a must-have for anyone making a commitment to getting fit.

They will provide you with real-time measurements ranging from the distance you cover on a run, to your pace, to the number of calories you’ve burned.

All of these factors can turn a boring exercise session into a competition; since humans are naturally competitive, you are far more likely to stick to your exercise regimen if you’re regularly checking your fitness watch.

For a healthy, productive life you need to exercise regularly.

It will keep your heart in optimal condition while keeping your weight down as well. Fitness watches are a great way to make sure you stick to your workout plan and personal development schedule, and as silly as it might sound at first, they really can change your life.

It might be that time of the year when you have binged on a lot of mince pies, pastries, cookies and gulped a few pints of beer and wine during Christmas and new year – or as a matter of fact any celebration in the family.  Either way, it is now resolution time and somewhere on top of your bucket list is adopting a healthy and active lifestyle.

Such resolutions traditionally only lead to new gym memberships to evade the guilt within you and after a couple of weeks or months, the money is just going the drain as it is less appealing to hit the gym regularly for various reasons.

No wonder 25% of the newly enrolled customers cancel their membership within the first 3 months and a further 6% would plan to do so in coming days, reports suggest.

It is simply because you can’t fit the gym routine in your overly busy work routine and family responsibilities. At times it is less motivating to drape yourself up in your workout gear and hit the gym at the right time. Also peak hours are overly crowded and you end up struggling getting the right equipment you want to work on.

So if you are that independent type, home gym is probably the best thing for you.

Believe it or not, by having a home gym, you could adapt fitness as a lifestyle. By having the flexibility to work out any time you want is a big motivation in itself. Also, these days several online programmes, DVD’s, and videos are available which aid for a perfect workout at an astonishingly low price. Survey also suggests that Nintendo’s Wii Fit has revolutionised in-home fitness with its broad appeal and focus on fun and social interaction.

Working out at home has obvious advantages. But there are some down sides to it as well. For example; distractions from the phone, kids, pets, doorbell etc. can put you off track from your workout routine, and that’s if you can get started in the first place.

Also when you’re at home, it’s easy to find something more important that needs to be done. So it is always better to exercise in the morning when there is little or no distraction.

Tips for Working Out at Home

As much as it seems enticing to have your own gym with the right kind of equipment in order to get that perfectly shaped body you dreamt of, it is rather tricky at the start and leaves you with several questions swirling around your head. Is it really possible to get that toned body by working out at home? Where do I find the information about the right kind of equipment I need? And most importantly how much does it cost me? So here in this article we are providing tips on how to go about choosing the right kind of adjustable dumbbells for yourself.

Talking of work out regime, Fitness experts suggest that, things like dumbbells, medicine ball, balance balls, resistance bands, a bench and an effective workout programme is all that is needed to gain a sleek, toned body. An ideal fitness routine consists of

1. Warmup
2. Cardio workout
3. Resistance training
4. Stretches
5. Cool down

A warm-up can be a quick walk down the road or on a treadmill, or couple of miles on a bike or a couple of low intensity exercise that can get your system ready for a great start. Cardio is again running on a treadmill with greater speed, using a cross trainer with higher levels of resistance, using spinning bikes with high resistance or follow an aerobic exercise routine.

When it comes to resistance it could be as simple as squats, lunges, push-ups, and abdominal crunches. It can be made more effective by stacking up weights to it. For example, doing squats with weights targets the quadriceps, hamstrings, gluteus, and calves and you can achieve quicker and greater results. Push-ups involve the pectorals, deltoids, biceps and triceps — even the abdominals and the upper back.

Stretching and cool down exercises will help bring your heart rate down to normal. Trust us, your body will thank you for having given it such a great workout and you will feel more energetic and happy throughout the day.

Many studies have highlighted the benefits of adding strength training to your daily workout routine. Lifting weights benefits your heart, increases bone strength, improves your body balance, and aides greatly in weight loss.

So you could go ahead and purchase an expensive piece of gym equipment that works only on one or two muscle groups or use weights with a properly programmed exercise routine that shapes all muscle groups. Buying regular standalone weights are expensive and also hard to store.

If you live in a small apartment where space is limited, storing these weights is a messy business. The option now readily available in the market which takes away that hassle of using and storing traditional weights is as set of adjustable dumbbells. This allows you to use a variety of plates that attach to a metal bar in order to achieve your desired weight. We think this is an effective and economical solution for throwing more weights into your everyday workout.

Of course, the most attractive bit is the price. A standard set of weights can cost thousands of dollars, depending on how complete you want your set to be. On the other hand a set of adjustable dumbbells might only cost several hundred dollars. Also it might give you even more weight options and versatility, all at a lot less upfront expense.

There are several factors that need digging up before you invest in adjustable dumbbells:

Usage

Safety should be of paramount importance when it comes to choosing equipment for your home gym. Adjustable dumbbells with a proper safety mechanism are designed to give good results with safety in mind. Most sets use a pin system, which keeps the weights secure until the pin is removed; others use a dial to select the required weights that stays safe on the handle while you exercise. There are also a few in the market which we can barely classify as adjustable dumbbells. They are too hard to change weights on and also inconvenient to use.

Along with safety, the convenience at which you can actually use it is what makes the product a real hit with the customers. Most adjustable dumbbells are very easy to change the weights on. You just need to turn the dial to choose the weight you want work on and lift the centre bar. The dumbbell then elegantly lifts up from its cradle with the desired weight. Others use a simple pin system.

The centre bar, of course, should have an ergonomic grip (ridged grip) that is convenient to hold and exercise on. You must feel firm and sturdy when you hold it; not slippery or rough. If you do not get such a feeling or you have a weird feeling that the dumbbell could fall apart in the middle of the session, then it is not the right adjustable dumbbell for you. A great adjustable dumbbell set should stand the test of time and be able to take whatever you can pump through and still remain intact.

Upgrades and Extra Features:

Of course, other good things to look for in an adjustable dumbbell set are the available upgrades and extra features that come along with it. For instance, you may want to look for an adjustable dumbbell set with a sturdy and secure storage rack. You might also want one with the ability to add additional weight sizes. Some sets even come with smart adjustment systems. Then, of course, there are the cosmetic bonuses, like colour and shape, to think about.

Quality of the Adjustable Dumbbells

Quality is extremely important, when it comes to adjustable dumbbells. Some sets are absolutely wonderful and state of the art. Others are cheap and constructed without any thought with regards to design. The problem with a cheap set of dumbbells is that simple construction often means bad construction.

It’s certainly worthwhile to invest a bit more money in a set of adjustable dumbbells that has been constructed with quality in mind. You’ll be paying for locks that work, weights that feel better and are less loud and, of course, weights that come with a great warranty.

However, the other thing to remember about buying quality adjustable dumbbells is that you don’t have to spend a fortune to buy them. Even a quality set of adjustable dumbbells should only cost a few hundred dollars. A set of non-adjustable weights, on the other hand, would be likely to cost as much as a couple thousand dollars. So, even if you pay for quality adjustable weights, you’ll still be saving yourself a lot of money and trouble.

Warranties and Guarantees:

Warranties and guarantees are also definitely worth thinking about. You could potentially buy an off brand product or a used product to save money. However, would you really be saving money in the long run?

If you buy a quality product, you shouldn’t need to have it replaced and repaired. Yet, problems do occasionally arise. So, it’s important to buy a quality product that also has a guarantee that comes along with it. Also, it’s important to be aware that different parts of the product may have different warranties. For example, you could find separate warranties for:

• Labor
• Weight Plates
• Parts

Warranties usually range from one to five years, depending on the product and warranty type. So, it’s important to be well aware of what kind of coverage you are getting. It helps to get a product with a well-known name, usually, since they tend to have both the best guarantees and the best customer support services.

Running Your First Marathon – Motivation and Training Tips

Listen ladies and gentlemen, you need to run a marathon.

Even if you do not see yourself as a runner, or consider running to be a tool in your bag of exercises, you simply must run a marathon.

The truth is, we are all runners. Yes, even you|! We evolved to be runners.

It is as the original anti-establishment, carve-your-own-path hipster, Ralph Waldo Emerson said, “First be a good animal.” To be a good animal, you must run, just like all of the two-and four-other legged animals do. For millions of years, our ancestors ran to eat, to not be eaten, and to have fun. You cannot get around the fact that running is in your DNA. Let’s not deny science.

Let’s run and live as we were meant to.

The Marathon Is THE Gold Standard Running Achievement

The 26.2 miles of the marathon are a challenge.

The marathon distance was set 2500 years ago when Pheidippides ran approximately 26 miles to get to Athens to share the great news that the invading Persians had been defeated.

Ever since, this race length has become the touchstone that connects everyone who completes a marathon with that original running Greek Major Boss MoFo.

When you do a marathon, you are plugging into that historical power!

Running Is the Ultimate Human Sport

The act of running is simple.

This is something we understand even as children. Watch a group of children outside, and you will see that they love to run. Most adults have forgotten just how natural and fun running can be. When you challenge yourself to prepare for your marathon, you will rediscover your inner child along with the primal joy of running.

Running a Marathon Will Kick You Out of Your Comfort Zone

Preparing for a marathon will boot you right out of your comfort zone.

Imagine how powerful of a kick you will get from completing a marathon? When is the last time you truly challenged yourself? Do you really want to be living the exact same life six months from now?

No, you do not. Start running now!

Benefits Reaped from Running a Marathon Will Touch Every Aspect of Your Life

The Groom+Style Team first heard our favorite mantra, “discipline is freedom,” on US Navy Seal Jocko Willink’s podcast.

It means that as you are better able to control your energy, thoughts, and actions, the better your life will be and the more freedom you will have to live your life YOUR WAY.

Preparing for a marathon is one of the best ways to build self-discipline.

The shortest training program for a marathon typically lasts between 18 to 20 weeks. This means that for four or five months, you will be putting on your running shoes four to six times a week and heading out the door for a run. That is discipline.

As you strengthen your will in one area (running races in this case), you will soon learn that this newly acquired strength will improve your life in other areas. For example, once you get into the routine of going for long runs on Saturdays, your habit of going out drinking with the lads and lasses from the office on Friday evenings will lose its charm.

Moreover, your newly found self-discipline will thread its roots into parts of your life that have no connections to running whatsoever.

For example, if you have earned a bad reputation at work for continuously arriving late, you may find you can build a new reputation as being the person who arrives 10 minutes early each day simply by deciding to do so – just as you decided to run a marathon.

The great Scotsman William Barclay wrote, “Endurance is not just the ability to bare a hard thing, but to turn it into glory.”

We will not lie and say that training and running a half or full marathon is easy. It will SUCK at times, but it is that suckiness of the running race experience that is one of the primary reasons you must become a marathon runner. Once you are an “official marathon runner” every other challenge in your life will seem more manageable.

The confidence you will obtain from finishing that 26.2 miles will flow through to all areas of your life!

Get Fit

We forgot to mention that training to run 26.2 miles will make you fit!

Fat will melt off your body with each running step you take, while you strengthen your central nervous and cardiovascular systems.

Being fit is wonderful, but for many runners it is all of the other positives that are realized by setting and reaching goals again and again that really draws them to running day after day.

How to Complete Your First Marathon Even if You Have Not Run a Single Step in Years

In 2015, according to Running USA, 509,000 runners completed marathons in the United States.

If all these people ran a marathon, surely, with a bit of training and the right running program, you too can complete a running race.

One of the keys is to find the right marathon running program and marathon for you!

Marathon Running Programs

Jeff Galloway, a former member of the USA Olympic running team, has had great success training people from all walks of life to complete half and full distance marathons. For true beginners, he suggests a walk/run method that focuses on time-on-feet instead of distance.

His website is loaded with great information on training for your first half or full marathon.

The walk/run method is especially effective for runners who are starting out.

Depending upon your current abilities, you may start out with a ratio as easy as 10 seconds of running followed by 30 seconds of walking for a prescribed period. If you are fairly fit, your starting run/walk ratio may be something around four minutes of running followed by 30 seconds of walking.

The key to this method is starting the walking intervals before you begin feeling tired.

Marathon Training Programs on your Phone

There are some very effective and user-friendly apps for both iPhone and Android phones that you can use to train for your first half or full distance marathon.

One of the best is the Marathon Trainer app, while the incredible training website MapMyRun has a wide variety of run training apps for races of different lengths. Another product that might assist you on your path to becoming a marathon runner is a gps running watch.

Going Farther – Staying Healthy, Injury Free and Avoiding Burnout

As the weeks roll by, you will want to run further and further.

Be careful when adding distance to your weekly totals. The rule of thumb is to increase your weekly mileage by no more than 10% a week for three straight weeks, then take an easy week during which you decrease your weekly total by 10-20%. An example would be:

● Week 1: 10 miles
● Week 2: 11 miles (a 10% increase)
● Week 3: 12 miles (a 10% increase)
● Week 4: 10 miles (a 20% decrease)
● Week 5: 13.5 miles (a 10% increase from week 3)
● Week 6: 15 miles (a 10% increase)
● Week 7: 16.5 miles (a 10% increase)
● Week 8: 13 miles (a 20% decrease)

By increasing your mileage at this pace, then backing off every four weeks, your body has time to adjust to the new workload and stay injury free.

The other key to avoiding injuries is ensuring that you take care of yourself while you are not running. This means you need to stretch two or three times a week, and perhaps get a sports massage every couple of weeks or once a month.

Doing a Yoga class every now and then is a great complement to the stresses running can place on your body. Listen to your body, and take care of budding issues before they bloom into problems that keep you off your feet for weeks or even months.

It is beyond the scope of this article, but you will also need to pay close attention to your dietary requirements and protein intake, to help you reach your goal of running a marathon.

Long Slow Distance

Hang around distance runners long enough and you will hear about the magic of LSD-Long Slow Distance runs. Weekly or biweekly LSD runs are the most important runs you can do while training for your first marathon.

By the end of your training program you should have run at least one LSD run of 20 miles or more.

Finding the Right Marathon for You

There are thousands of marathons on the marathon calendar each year.

To find the right event for you, look for marathons that are within your budget; easy to enter as some running events fill within minutes once registration opens; have achievable cut-off times; are on similar terrain and elevation on which you train; in mild or cool climates; and have aid stations every few miles.

Finding Additional Motivation

Following a documented running program will keep you motivated, as once plans are written down, they seem much more real than if we just kept them in our heads. Make sure your running program is laid out in full in your phone, posted on your fridge, or written in your training diary.

Make it real!

In addition, there are running groups and clubs in just about every city and town in the world. Running with friends or groups is a great way to get yourself out on those days you just don’t feel like it.

It’s also a great way to meet people after getting out of college.

Newcomers to the sport have had success motivating themselves by raising money for a cause they believe in. Do you have any causes you are passionate about? If so, this can make the run about more than yourself, which is one of the most powerful ways to stay on track.

Bottom Line to Completing Your First Marathon Distance Race

You do need to run a marathon. Completing a marathon is an accomplishment that will impact all areas of your life, and a feat that will stay with you forever.

If it turns out that you genuinely enjoy running, this bucket list accomplishment will have given you an enjoyable activity that you can continue to share with your friends, partner, and children.

If you really get the long distance running bug, just keep in mind that an ultra marathon is just five miles longer than a marathon (31 miles). How would you like to be an ultra marathoner? Yeah, that’s what I thought. Let’s get running.

Before Starting

As always, you must remember to review your plans and your current health status with your doctor before starting any new workout program.

There is no need to rely on prescription medicines to achieve peak performance in your studies, job, sport or lifestyle.  Understanding some key dietary and fitness information is the key to long-term sustainable improvements.

Note: Keep reading after the infographic for the complete article.

There is No “Quick Fix” For Peak Performance!

It’s not hard to understand why most successful professional athletes, as they grow older, start to eat better, work out differently and go to sleep earlier.

When elite athletes are in their teens or early 20s, their extraordinary physical abilities allow them to excel despite a diet of Big Macs and pizza, beer, and partying. Time catches up with everyone, though, and the smart pros eventually realize that it makes more sense to work with their bodies than against them.

Very few of us are elite athletes, and many of us don’t have “elite” abilities of any kind. Yet we still deal with the same basic challenge that faces the Bradys, LeBrons and Ronaldos of the world: reaching peak performance levels day after day.

It doesn’t matter whether you’re a student or a professor, a laborer or a professional, a store clerk or a CEO. To function at a high level, you depend on the most complex organ in your body – the brain – more than any other. And just as older athletes discover, it makes more sense to work with your body than against it.

You can’t achieve long-term, peak performance with temporary “fixes” like coffee, energy drinks or prescription medications which are more harmful than helpful over time. The right approach, by contrast, lets you sharpen your intelligence and maintain good mental health while treating your body properly.

There’s no magic (or Adderall) involved; the benefits of healthy foods, vitamins, supplements and fitness are no secret. What matters are the specific ways you can support your brain to ensure peak mental health and performance.

Here are the secrets and strategies to use.

The Right Foods

You certainly don’t need a lecture about why you should eat a diet filled with lean protein, fruits and vegetables. Certain foods, though, are particularly beneficial for optimal brain function and health. This isn’t an exhaustive list, but it will give you a great start.

– Fatty Fish: More than 60% of the brain is composed of fats that create all of the body’s cellular membranes. A constant supply of “good fats” like Omega 3s means the membranes will be higher-quality, allowing nerves to operate at maximum capacity. Those fats also contribute to ketosis, which provides the brain with the glucose it uses for energy.

Unfortunately, the body can’t manufacture essential fatty acids, so they have to be supplied by food or supplements. Fatty fish like wild salmon, mackerel, fresh tuna, sardines and herring are excellent concentrated sources of fatty acids, and more effective than several Omega 3 supplement pills every day. Don’t overdo it, though, since there are a lot of calories in fatty acids. A total of 12 ounces per week is plenty. One other benefit of fatty fish: it also contains lots of vitamin B12.

– Walnuts: Another great source of the Omega 3 fatty acids known as DHA, regular consumption of walnuts has been credited with everything from increasing cognitive performance to reversing age-related mental decline. A tablespoon of walnuts each day is recommended for optimal benefit.

– Coconut Oil: This is often called the “energy drink of the brain.” The brain primarily relies on glucose for energy. Coconut oil, though, is a great “backup” source of energy because this unique saturated fat can be converted into ketones that fuel brain cells and increase metabolism, and it’s not as bad for the body as butter or fatty meats. The only other substance providing the same benefit as coconut oil? Breast milk. Use this oil for cooking or take it straight, but start slowly and build to a maximum of two tablespoons per day.

– Avocados: These yummy fruits promote healthy blood flow to the brain. Over-consumption of the monounsaturated fats in avocados can mean lots of calories, but two or three per week will work wonders for brain function. Avocados are a great source of the amino acid tyrosine, which contributes to the production of the chemical dopamine which acts as a messenger between brain cells. They also provide high amounts of vitamins B, C, E and K.

– Eggs: You always hear that breakfast is the most important meal of the day, and eggs are one important reason why. In addition to being a great protein source, eggs contain Omega 3s and many B vitamins, plus the choline which is said to maintain high levels of communication between brain cells (to enhance learning) and prevent memory loss. At least two and as many as six eggs per day are optimal.

– Sea Vegetables: The Western world is largely unfamiliar with sea vegetables, with the exception of people who regularly eat sushi. Edible brown seaweed like kelp, and other vegetables like kombo (found in miso soup) and wakame are high in choline and tyrosine, both beneficial for brain function. One-third cup per day is a great addition to a brain-friendly diet, although you can substitute one teaspoon of flakes instead. Look for these products at organic or Asian supermarkets.

– Turmeric: This is the spice that makes curry yellow, and it has great anti-inflammatory and antioxidant properties. Perhaps most importantly, turmeric protects the nerves which transmit messages throughout the brain. It’s also been found to prevent depression and possibly fight Alzheimer’s Disease, by boosting the production of a growth hormone that helps neurons in the brain make new connections. One teaspoon per day, used when cooking, is ideal.

– Fermented Foods: Yogurt, pickles, miso and sauerkraut are good for the brain? Apparently so; researchers believe the good bacteria in fermented foods boost levels of the neurotransmitter GABA which controls anxiety, an enemy of clear thinking and memory. In fact, these foods have been used for centuries in many civilizations to fight depression.

– Blueberries: This suggestion is more controversial, but animal studies have shown that regular consumption of blueberries increases learning capabilities while preventing Alzheimer’s Disease and other conditions related to aging. A cup per day (they don’t have to be fresh) is the ideal amount.

The Right Vitamins and Supplements

Food can provide most of the vitamins and minerals your brain needs to operate on all cylinders – but if you tried to eat all of them, you’d be so stuffed you wouldn’t be able to move.

That’s why supplements are so valuable. They can make up for any deficiencies in your diet and ensure that your body’s getting everything required for peak mental health and intelligence.

We’ll be describing food sources for each of these vitamins and minerals. In most cases, food is a better choice than off-the-shelf supplement pills. But exceeding our recommended dosages won’t do your body any harm, so picking up some of these pills at Amazon or GNC might be the smart (get it?) thing to do for optimal brain health.

– Vitamin B12: This is the most important vitamin for mental function. It ensures brain and nervous system health, and is required for crucial mental functions like concentration and memory. On the flip side, insufficient levels of B12 have been linked to depression and emotional issues, and even psychiatric disorders. Meat, fish, dairy products and eggs are great sources of vitamin B12, and the recommended dose is 2.4 mg per day.

– Vitamin E: Avocados, eggs, nuts, seeds and sweet potatoes are some of the primary food sources for vitamin E. As you might guess, most people don’t get the recommended 15 mg per day from their diet, but it’s important that they get it somewhere. The vitamin’s antioxidant properties protect the fatty tissues in the brain to preserve cognitive function, while protecting against the nerve degeneration that can eventually lead to lowered brain function and Alzheimer’s Disease.

– Vitamins B1, B2 and B9: These essential B vitamins perform similar and important roles: fighting inflammation and oxidation in the brain (as well as elsewhere in the body). B1 is found in beef, asparagus, beans and oranges, and 1.2 mg per day enhances learning ability while elevating mood and protecting the memory. B2 is found in meat, eggs, flour and dairy products, and 3 mg daily promotes focus and high-level brain function while protecting the memory. B9 also regulates the brain and counters depression; the recommended dosage of 400-600 mg per day can be found in spinach, beans, lentils and liver (sorry about that!) – or, needless to say, in vitamin supplements.

– Vitamin B6: Here’s another important B vitamin, crucial for mood regulation and alertness. In the longer term, it fights brain aging and problems associated with nerves in the brain, like migraines and seizures. Fish, sunflower seeds, potatoes, many fruits and beef liver (sorry again!) are great sources, and the recommended dosage is 1.3 mg daily.

– Vitamin D: The natural source for vitamin D couldn’t be more different than the other vitamins we’ve discussed; the body gets its D from sunlight. Those who are stuck indoors most of the time will need a supplement providing at least 1000 to 2000 IU per day, to receive the benefit of its antioxidant and anti-inflammatory benefits.

– Magnesium, Iron, Zinc and Copper: All of these minerals have been shown to provide crucial energy, regulation or stimulation of the brain.

• Magnesium (310-420 mg per day, found in spinach, nuts and pumpkin seeds) contributes an energy boost and improves focus while calming the nervous system.
• Iron (8-18 mg per day, found in beef and seafood, leafy greens and nuts) sharpens attention and improves cognitive function while elevating mood.
• Zinc (8-11 mg per day, found in oysters, beef, chocolate and nuts) calms stress and fights depression.
• Copper (1.5-3 mg per day, found in organ meats, lentils, asparagus and almonds) stimulates and regulates the brain’s activities.

The most efficient way to get all of these minerals is through daily supplements.

– Omega 3 Fatty Acids: We’ve already discussed the importance of fatty acids at length. About 250-500 mg per day is the minimum necessary for the brain, and walnuts, wild rice and chia seeds are good sources in addition to fatty fishes.

The Right Fitness Activities

The Latin phrase “mens sana in corpora sano” is attributed to the Roman poet Juvenal and dates back 2000 years. It translates as “a healthy mind in a healthy body” and has been misquoted many times, in many ways. The theory, though, is an important one: physical and mental health are inextricably linked.

There are many ways to exercise, naturally, but some are particularly beneficial for mental health and intelligence.

– Swimming: You give your body a good workout when you swim, but the exercise is even better for your brain. Swimming boosts the body’s production of a hormone called ANP which reduces stress, anxiety and depression. The repetitive motions of swimming also put the brain into a mental state similar to meditation. Swimming in warm water is even better, because it increases blood flow in the brain to promote concentration and wakefulness. That’s why you’re likely to feel so refreshed when getting out of the water afterward. 30 minutes of swimming per day will work wonders for your mental function.

– Yoga: Don’t have 30 minutes or access to a pool? A 20-minute yoga session is excellent exercise for your brain. It increases the body’s immune response, plus circulation and oxygenation of the blood, for optimal focus and a lot less stress.

– Weight Lifting: It might not seem that weight lifting would help mental function, but lifting twice a week does the trick. The secret is that your body needs extra oxygen when you’re working out with weights – and the first place that oxygen goes is upstairs, improving blood flow throughout the brain.

– Kickboxing: The coordination and quick movements required in kickboxing don’t just give the body a workout. The brain is required to react quickly and decisively, and that trains it to perform just as efficiently in everyday life. A go or two on the mat each week also releases stress, fights depression and builds self-esteem.

– Isometric Workouts: The mental and physical discipline needed to hold isometric poses for long periods of time provides almost as much benefit for the brain as it does for the muscles fighting gravity. Research has shown that these regular workouts do everything from building new neural connections in the brain, to fighting the cognitive effects of aging.

– Trampoline Workouts: Even using a mini-trampoline for half-an-hour three times a week works much the same way as kickboxing to increase the brain’s ability to focus and concentrate. It’s great for the rest of the body too, from the heart to the lungs.

Why Using Off-Label Prescription Meds Is The Very Wrong Approach

College students facing exams, shift workers working through the night, and professionals trying to beat difficult deadlines are often tempted to try off-label use of prescription medications for a temporary jolt of focus or attention. It’s a very bad idea.

Drugs like Adderall, Ritalin or Concerta used for brain stimulation, or Provigil used for concentration, bring with them a host of undesirable side effects. Here’s a quick look at each.

– Adderall is the stimulant commonly prescribed for ADHD and narcolepsy, but it’s often seen in dorms and on trading floors, among many other places. And it does indeed stimulate the brain through the increased release of dopamine and norepinephrine, boosting alertness and energy.

It also can be extremely addictive and has been known to cause issues from insomnia to heart problems. Doses above 30 mg per day, especially when they approach 70 mg, are extremely dangerous.

– Ritalin and Concerta are versions of the stimulant known as methylphenidate, which are prescribed for the same reasons as Adderall. They perform basically the same functions although the jolt is stronger, similar in many ways to cocaine.

Dependence on these drugs develops quickly and is extremely difficult to overcome. The stimulants often create other serious issues throughout the body, including permanent damage to the heart, lungs and brain. Problems are most likely when taking doses over 60 mg per day, or 30 mg at one time.

– Provigil and other forms of modafinil are prescribed for people with sleep disorders like narcolepsy and shift-work disorder, because they increase the amount of dopamine in the brain, sharpening focus and helping users fight off fatigue. They’ve also been widely touted as a miracle “smart drug” which can improve attention spans and concentration.

Modafinil is not generally as hazardous as Adderall or Ritalin when used off-label, but can have many negative side effects. The minor ones include insomnia, dizziness and anxiety, and major issues such as infections, angina and even suicide have been reported. Doses over 400 mg per day are considered dangerous, and a doctor should always be consulted before use.