Physical state — keep your body systems in good shape#

The next learning state layer, the physical layer, deals with critical body and brain systems that support good learning state. Good physical state consists of:

• General health and nutrition . The overall health of your body system influences your ability to learn.

• Physical fitness . Bodily fitness supports good learning.

• Physical relaxation . A relaxed state contributes to good learning.

• Physical environment . The physical environment should support your bodily needs.

• Body and brain rhythms . Sleep supports learning. Knowledge of other body and brain rhythms also helps your learning.

• Dietary supplements . Some dietary supplements may improve learning and brain performance.

General Health and Nutrition #

Your overall health and nutrition has a significant impact on how well you learn and remember. This section covers:

• How general health and nutrition contributes to optimum learning performance.
• Includes information on diet, exercise, general stress and relaxation, illnesses and injuries, positive mental attitude outlook, and taking responsibility.
• Also includes information on the harmful impact of alcohol and psychedelic drugs (such as marijuana, ecstasy and others). Which is worse for the brain — long term alcohol consumption or binge drinking?

Read about General Health and Nutrition .

Physical Fitness #

We often hear the advice “be fit” these days. Many of us though have become desensitized to the role of physical fitness in good health. Fitness, in particular cardiovascular fitness, influences memory and learning. This section covers:

• The positive impact of physical fitness on learning.
• Includes information on blood flow & circulation, blood quality, lung efficiency, and immune and lymphatic system.
• Basic guidelines for fitness, including calculations for optimum exercise heart rate and maximum heart rate.

Read about Physical Fitness .

Physical Relaxation #

There has been much publicity about the role relaxation plays in learning. This section covers:

• Do programs such as SuperLearning, the Mozart Effect and others provide significantly enhanced learning?
• The role of relaxation, including its impact on concentration and stress.
• Includes a basic relaxation exercise
• When to do relaxation exercises — before, during or after learning or study?
• Further information on relaxation exercises, such as Deep Breathing, Progressive Muscular Relaxation (PMR), Autogenics, Sensory Deprivation (Float Tanks), Massage, and Biofeedback**.**

Read about Physical Relaxation .

Physical Environment #

Your physical environment influences your learning performance. This section covers:

• How the physical environment influences your learning, including temperature, air, light, furniture, and services (rest rooms, break areas etc).
• What is the best temperature for learning? Can small variations influence learning performance?
• Why is fresh clean air important? Which impacts you first — carbon dioxide or oxygen levels? How fast does carbon dioxide build up in a small space? What is the impact of heating? Have you heard of “sick buildings?”
• How much light should you have while learning? What about during presentations, videos and slide shows? Does full spectrum lighting provide any benefits, or are standard artificial lights just as good as sunlight?
• How does furniture affects your learning potential? Does muscular tension impact learning? Where should you sit in class?
• If you provide a learning location, should you consider easy access to restrooms, break areas, food and water, and other services such as phones?

Read about Physical Environment .

Body and Brain Rhythms #

Your body runs to many cycles and rhythms. Two important cycles have a direct impact on your ability to learn efficiently. This section covers:

• The cycles and rhythms the body and brain runs to, including the circadian rhythm and the ultradian rhythm. Also covers “brain drain” — the natural replenishment requirements of brain glucose and neurotransmitters.
• The circadian rhythm. Why it’s important to get sleep before and after your lessons, the level of alertness throughout the day, and the best times of the day for rest (“siesta”), brainwork, and physical activity. Also information on the lark-owl myth, and how you can change your sleeping habits.
• The ultradian rhythm. How to make the most of this intra-day rhythm.
• Brain drain. How prolonged study can drain the brain of neurotransmitters and glucose, and what you can do about it.
• Planning for optimum breaks during study.

Read about Body and Brain Rhythms .

Dietary Supplements #

A healthy and balanced diet is the most important nutritional contributor to well functioning memory. This section covers:

• Drugs and substances that improve memory and learning.
• Some of the risks, contraindications (side effects) and other issues associated with other supplements.
• Where to find further information on supplements & clinical trials
• Tips for buying and using supplements
• Details on five memory-enhancing supplements, including B-group vitamins, Ginkgo Biloba, Brahmi (Bacopa Monnieri), caffeine and Acetyl-L-Carnitine. This also includes dosages, usage and contraindications.
• Also includes detailed information on how to use caffeine for best effect, as well as caffeine content in standard drinks such as coffee, tea and cola soft drink.
• Examples of some particular supplements to avoid.

Read about Dietary Supplements .