This book introduces the seven hormones of the brain:
Dopamine, the hormone of happiness that can stimulate motivation, improve efficiency, and enhance memory;
Norepinephrine, the hormone that can make a person focused, awake, improve judgment and memory, make a person dull to pain, and can avoid unpleasantness;
Noradrenaline, the hormone that can instantly increase our body's adrenaline, a hormone closely related to excitement and anger.
Serotonin, a hormone that awakens, calms, stabilizes, stabilizes, and improves immunity;
Melatonin, a hormone that eliminates fatigue and improves the quality of sleep;
Acetylcholine, a hormone that improves the brain's functioning, enhances the brain's vitality, and stimulates the mind;
Acetylcholine, a hormone that improves the ability to concentrate, imagine, memorize, and eliminate the mind;
Acetylcholine, a hormone that increases the ability to concentrate, imagine, memorize, and eliminate the mind. Imagination, memory, eliminate mental stress, improve immunity hormone - endorphins.
Reasonable use of these hormones can improve our concentration, imagination, creativity, memory, inspire us, improve the efficiency of work and study, improve the quality of our sleep, eliminate our stress, and make us feel calm, stable, and happy inside, thus improving our quality of life.
Dopamine
The author points out that there is a substance in the brain that can create happiness - dopamine.
When do people produce dopamine?
The authors state that people secrete dopamine when they achieve something, when they are praised and when they feel loved.
How can the brain be boosted to secrete dopamine?
The authors point out that: we can set clear goals; imagine what we will look like when we achieve our goals; we can write our goals on paper or stick them on our desks, and confirm them over and over again; we can work towards our goals happily, as the Analects of Confucius says, "Those who know are not as good as those who are good, and those who are good are not as good as those who are happy." ; reward yourself for achieving the goal and set a new, higher goal; and finally, repeat the process of achieving the goal over and over again.
The body can also be made to secrete dopamine through exercise and eating foods containing the amino acid "tyrosine" (meat, milk, almonds, peanuts.). This can be done by exercising and eating foods containing the amino acid "tyrosine" (meat, milk, almonds, peanuts), which causes the body to secrete dopamine.
Norepinephrine
When do people secrete norepinephrine?
It is in times of fear, in the face of crisis.
How can the brain be boosted to secrete norepinephrine?
The brain secretes norepinephrine when people struggle to escape, to be afraid, to criticize, to scold.
We can set a time limit for our task at hand, which will enable us to get the job done faster and better.
The amino acid "phenylalanine" is synthesized through food intake (meat, fish, soy products, pumpkin, eggs, dairy products, nuts). Norepinephrine can be synthesized.
Epinephrine
When is epinephrine secreted?
Adrenaline is secreted during loud yelling, deep crisis, hunger, and extreme anger.
We often see that during sports, before the start of the game or during a timeout, people will shout together - go for it!
Yelling can cause the body to secrete adrenaline. Adrenaline not only improves a player's mental focus, but also increases muscle strength and reaction time. But the effects of adrenaline only last up to 30 minutes.
Is more adrenaline better?
The authors point out that people who continue to stimulate their bodies to secrete large amounts of adrenaline for a long period of time can get sick, and some even die of sudden heart attacks or brain hemorrhages.
At the same time, adrenaline secretes cortisol. Cortisol is secreted in large quantities, which decreases the body's immunity, suppresses lymphocyte function, and increases the risk of developing cancer.
Serotonin
What time of day is the most productive for work and study?
The two to three hours after waking up in the morning is known as the brain's golden hour, a time when efficiency can be tripled.
Serotonin allows one to overcome the habit of sleeping in.
How to promote the brain's secretion of serotonin?
Sunbathing - sunbathing
Rhythmic exercise - walking, jogging, swimming, neck craning, reading aloud, singing, square dancing, deep breathing
Chewing - chewing and eating slowly, chewing gum.
Moved to tears---watch tragedy
Food---tryptophan and vitamin b6, beef, pork, chicken liver, sesame seeds, peanuts, bananas, garlic, soy rice, dairy products.
What happens if you can't produce enough serotonin?
Short-term serotonin deficiency makes people cranky and irritable.
Long-term low serotonin can lead to depression, obsessive-compulsive disorder, panic attacks, and anorexia.
Melatonin
Melatonin is the hormone that determines the quality of sleep, which shortens the time it takes us to fall asleep, improves the depth of our sleep, and allows us to sleep longer. And there is also a relationship between sleep duration and a person's life expectancy, with the longest life expectancy being between 7-8 hours of sleep per day.
Additionally, melatonin has been found by scientists to have anti-aging effects and anti-cancer effects.
The importance of a good night's sleep is self-evident, and I believe we all know it.
Sleep deprivation decreases almost all brain functions such as concentration, mobility, temporary memory, emotional control, calculation and reasoning.
How can we utilize Retinol to help us improve the quality of our sleep?
The authors point out: sleep in a completely dark bedroom; do not use fluorescent lights before going to bed; do not play with your cell phone, do not look at your phone, or use the computer before going to bed; serotonin is the raw material for the synthesis of melatonin, and by boosting serotonin during the day, the retromelanin will be as good as it gets at night.
Acetylcholine
What should we do when we lack vigor?
The authors point out that motivation is not something to wait for, and the less motivated you are, the more you should act first.
What are the best things to do in the morning and afternoon?
In the morning, serotonin and dopamine in the brain are in a dominant position, which is suitable for doing overall rigorous, theoretical work that requires high concentration. For example: creating, translating, studying, calculating, deciding.
Acetylcholine comes into play in the afternoon and into the evening, and is better suited to work that requires imagination and creativity.
What does acetylcholine have to do with Alzheimer's disease?
Studies have shown that people with Alzheimer's disease have a lower functioning acetylcholine system.
The most effective lifestyle habit for preventing Alzheimer's disease is exercise. Studies have shown that consistent aerobic exercise for 20 minutes or more twice a week can reduce the risk of developing Alzheimer's disease by 60 percent.
How can you boost acetylcholine production?
The authors point out that: napping (a 26-minute nap can boost brain function by 34 percent); going for a walk, the authors say, can help us to be inspired by the wonder of the world by moving our arms and legs and stimulating our curiosity; quitting smoking (the body won't synthesize acetylcholine on its own if you smoke for a long time); and eating lecithin-rich foods, such as soybeans and egg yolks.
Endorphins
What do endorphins do?
Endorphins are 6.5 times more analgesic than morphine, and when endorphins are secreted in the brain, it produces a sense of well-being and trance, and it can also wake people up, improve their attention, imagination, and concentration, and endorphins can also eliminate mental stress in the body and improve immunity.
How to stimulate the promotion of endorphin secretion?
Exercise; eat spicy food, eat greasy food; chocolate; take a hot bath; acupuncture treatments; when setting goals; when being grateful; when working happily; when thanking others, times when others are thanking you.
Finally, let's summarize: there are only two kinds of human behavior, one is to pursue pleasure stimulation, and the other is to avoid unpleasant stimulation.
When people feel pleasure stimulation, they will secrete dopamine and endorphins, which can greatly improve their memory, imagination, learning ability, and thus increase the probability of success.
On the other hand, when people encounter unpleasant stimuli, they will secrete norepinephrine and epinephrine, which are two substances in the brain that can improve people's ability to concentrate, explosive power, so that people can fight back, and give play to their own ability for a long time. However, if the long-term secretion of these two kinds of hormones will also increase the concentration of cortisol in the body, which will make the person's immunity decline, and the body and mind lose their balance, and suffer from all kinds of physical and mental illnesses.
We need to set goals and work towards them happily; change our mindset and work and study happily; exercise often and breathe y; watch movies and shed emotional tears; get up early and get some sunshine or exercise; go to bed early at night to promote melatonin secretion; and have a reasonable and balanced diet.