This book introduces seven hormones in the brain:
Dopamine, a happy hormone that can stimulate people's enthusiasm, improve efficiency and improve memory;
Can make people concentrate, awake, improve judgment and memory, make people slow to pain, and avoid the unpleasant hormone norepinephrine;
Adrenaline is a hormone closely related to excitement and anger, which can improve our body function instantly.
Serotonin, a hormone that can make people awake, calm, secure and stable, and improve immunity;
Melatonin, a hormone that can make people get rid of fatigue, fall asleep and improve the quality of sleep;
Acetylcholine, a hormone that can improve brain function, enhance brain vitality and inspire inspiration;
Endorphin is a kind of hormone, which can improve people's attention, imagination and memory, eliminate mental stress and improve immunity.
Rational use of these hormones can improve our concentration, imagination, creativity and memory, stimulate our inspiration, improve the efficiency of work and study, improve our sleep quality, eliminate our stress, make our hearts feel calm, stable and happy, and thus improve our quality of life.
dopamine
The author points out that there is a substance in the brain that can create happiness-dopamine.
When will people secrete dopamine?
The author points out that people will secrete dopamine when they get achievements, are praised and feel love.
How to promote the brain to secrete dopamine?
The author points out: we can set clear goals; Imagine what your goal will look like after it is achieved; We can write the goal on paper or stick it on the desk to confirm it repeatedly; Work hard towards the goal happily, as the Analects of Confucius said, "Knowing is not as good as being kind, and being kind is not as good as being happy." ; Reward yourself after achieving your goals and set higher new goals; Finally, repeat the process of achieving the goal.
You can also exercise more and eat more foods containing tyrosine amino acids (meat, milk, almonds, peanuts. ) makes the human body secrete dopamine.
Norepinephrine
When will people secrete norepinephrine?
In fear, in the face of crisis.
How to promote the brain to secrete norepinephrine?
When people try to escape, fear, criticize and scold, the brain secretes norepinephrine.
We can set a deadline for the work at hand, so that we can finish it faster and better.
Intake "phenylalanine" amino acid through food (meat, fish, bean products, pumpkin, eggs, dairy products, nuts). ) can synthesize norepinephrine.
adrenaline
When will people secrete adrenaline?
In a state of shouting, deep crisis, hunger and extreme anger, people secrete adrenaline.
We often see that in sports competitions, people will shout together-Come on!
Yelling makes the body secrete adrenaline. Adrenaline can not only improve players' mental concentration, but also improve muscle strength and reaction speed. But the effect of adrenaline can only last for 30 minutes at most.
Is the more adrenaline, the better?
The author points out that if people continue to stimulate the body to secrete a lot of adrenaline for a long time, they will get sick and even die of sudden myocardial infarction or cerebral hemorrhage.
At the same time, adrenaline secretes cortisol. A large amount of cortisol secretion will reduce the body's immunity, inhibit the function of lymphocytes and increase the risk of cancer.
Xueqingning
When is the most efficient time to work and study in a day?
Two or three hours after getting up in the morning is called the prime time of the brain. During this time, the efficiency can be tripled.
Serotonin can help people overcome the habit of staying up late.
How to promote the brain to secrete serotonin?
Sunbathing-sunbathing
Rhythmic exercise-walking, jogging, swimming, neck twisting, reading aloud, singing, square dancing, and deep breathing.
Chew slowly and eat gum.
Moved to tears-watching tragedy
Foods-tryptophan and vitamin b6, beef, pork, chicken liver, sesame seeds, peanuts, bananas, garlic, soybean rice, dairy products.
What happens if you can't secrete enough serotonin?
Short-term serotonin deficiency makes people irritable.
Long-term low serotonin can lead to depression, obsessive-compulsive disorder, panic disorder and anorexia.
melatonin
Melatonin is a hormone that determines the quality of sleep. It can shorten our sleep time, improve our sleep depth and make us sleep longer. And sleep time has a certain relationship with people's life span. Sleep for 7-8 hours every day and have the longest life.
In addition, scientists have found that melatonin also has anti-aging and anti-cancer effects.
The importance of a good sleep is self-evident, and I believe everyone has a deep understanding.
Lack of sleep will reduce almost all brain functions such as attention, action ability, temporary memory, emotional control, calculation ability and reasoning ability.
How to use melatonin to help us improve our sleep quality?
The author points out: sleeping in a completely dark bedroom; Don't use fluorescent lights before going to bed; Don't play, watch or use the computer before going to bed; Serotonin is the raw material for synthesizing melatonin. Serotonin activity is enhanced during the day, and melanin removal will come as scheduled at night.
acetylcholine
What should I do when I lack motivation?
The author points out that motivation will not wait. The less motivation you have, the more you should take action first.
What is suitable for eating in the morning and afternoon respectively?
Serotonin and dopamine are dominant in the brain in the morning, which is suitable for work with strict integrity requirements, strong theory and high concentration. For example: creation, translation, learning, calculation and decision-making.
Acetylcholine begins to work in the afternoon and evening, which is more suitable for jobs that require imagination and creativity.
What is the relationship between acetylcholine and Alzheimer's disease?
Studies have shown that the function of acetylcholine system in patients with Alzheimer's disease is relatively low.
The most effective lifestyle to prevent Alzheimer's Harmo's disease is exercise. Studies have shown that aerobic exercise for more than 20 minutes twice a week can reduce the risk of Alzheimer's disease by 60%.
How can we promote the secretion of acetylcholine?
The author points out that taking a nap (taking a nap for 26 minutes can improve the function of the brain by 34%); Going out for a walk, the author's activities and stimulating curiosity can all help us flash out wonderful inspiration; Quit smoking (long-term smoking, the body will not synthesize acetylcholine by itself); Eat more foods rich in lecithin, such as soybeans and egg yolks.
endorphin
What do endorphins do?
The analgesic effect of endorphin is 6.5 times that of morphine. When the brain secretes endorphins, it will produce a sense of happiness and trance, and it can also sober people up and improve their attention, imagination and concentration. Endorphins can also eliminate mental stress in the body and improve immunity.
How to stimulate and promote the secretion of endorphins?
Exercise; Eat spicy food and greasy food; Chocolate; Take a hot bath; Acupuncture treatment; When setting goals; When you are grateful; When you are happy to work; Thank others more than others.
Finally, to sum up, there are only two kinds of human behaviors, one is to pursue pleasant stimuli, and the other is to avoid unpleasant stimuli.
When people feel the pleasure of pleasure, they will secrete dopamine and endorphins, which can greatly improve people's memory, imagination and learning ability, thus increasing the probability of success.
On the other hand, when people encounter unpleasant stimuli, they will secrete norepinephrine and epinephrine. These two brain substances can improve people's concentration and explosiveness, and make people stand for a long time and exert their abilities for a long time. However, if these two hormones are secreted for a long time, it will also increase the cortisol concentration in the body, make people's immunity decline, lose balance between body and mind, and suffer from various physiological and psychological diseases.
We should set goals and work towards them happily; Change the mentality and work and study happily; Exercise regularly and take a deep breath; Watching movies, shed emotional tears; Get up early to bask in the sun or exercise; Promote melatonin secretion and go to bed early at night; A reasonable and balanced diet.