1, how to exercise the brain
1. Comb your hair, dress, brush your teeth and make breakfast with hands that are not commonly used in the morning.
Please close your eyes when taking a bath, and then wash your body with soap.
Turn the photos and pictures on your desk or shelf upside down.
4. Go to a market, store or community that you have never been to, and feel brand-new vision and hearing.
It is found that when the brain is stimulated, no matter what age, many nodules will grow on the tentacles of brain cells, which will make a large number of branches of brain cells, and these branches can form new tortuous knots. This can increase the overall wisdom of the brain and make people do more things at a faster speed. More interestingly, the speed at which brain cells are stimulated to produce nodules far exceeds the speed at which brain cells die. So don't worry about the so-called decrease of brain cells and brain power. In fact, the average person only uses about 7%-8% of the total number of brain cells in his life, and more than 90% of brain cells remain unused. With the growth of age, non-functioning brain cells gradually degenerate, and the "rusty" brain naturally becomes dull. Even if some areas in the brain are damaged for a long time, brain growth can be stimulated through mental activities, creating new information transmission paths and assuming the original functions of the damaged areas.
Obviously, this result is undoubtedly good news for patients with stroke, brain injury or dementia. Experts advise people of all ages (including the elderly, of course): to treat the brain, we must strengthen exercise and keep stimulating like other limbs. The prescriptions worth prescribing are as follows:
When I am old, I am always lazy and used to doing familiar and handy things. This is certainly true, but trying new and unfamiliar things can greatly activate your brain. For example, people who write well can learn to draw, and photographers can try to write travel notes. Learn some musical instruments once you pick up an instrument, your brain will face the problem of controlling a lot of muscles to work in harmony, not to mention the difficult movements such as reading language and reciting songs. Don't underestimate this kind of game when playing puzzles. According to the analysis of psychologists, people who play jigsaw puzzles often have a sense of direction by constantly strengthening their brain's ability to recognize direction and shape. Dancing body movements can stimulate brain activities, especially sports like dancing. On the one hand, you need to remember the dance steps, on the other hand, you need to cooperate with your partner. It is really a high-level brain activity. When you have time to tell stories, you might as well tell some stories to your grandchildren, or often chat with your wife or old friends. Don't always be silent. It can be said that talkativeness is the "natural enemy" of brain aging. If something is broken at home, such as a flat bicycle, as long as you can move yourself, don't rush to repair it, but use your head to find a way. The result is not important, what is important is not to waste your ability to use your hands and brains. Exercise and love the cat flutter. I love life very much, but there is only one trick: to operate my brain cells as much as possible like muscles, to do something unfamiliar to me, and to pile up problems without seeking results, just to keep my brain idle. Mental activity is the basic means for mental workers to create labor value, and it is particularly important for intellectuals to keep their brains healthy.
2. Brain health care for middle-aged and elderly people
First, properly carry out mental exercise to avoid excessive use of the brain.
When people reach middle age, they should beware of inertia. On the one hand, due to physiological changes, such as "getting fat", it is a burden on the functions of various organs and systems in the whole body, which is easy to cause the inertia of the human body in old age. On the other hand, if there is a mentality of "successful career, not striving for progress", the two kinds of inertia will help each other, which is very unfavorable for maintaining brain power. Even in old age, in addition to the decline of physiological function, psychological inertia will develop, and if you stop studying and working, the decline of your brain will accelerate. Some retired veteran comrades, because they are not good at arranging their lives and doing nothing, will have a significant decline in a year or so.
People's development, brain leading, people's aging, starting from the brain, and often reflected in the feet. According to the principle of using and discarding, within a certain limit, the more brains you use, the smarter you are. Generally speaking, people's life span is directly proportional to their education level. The higher the education level, the longer the life expectancy. A scientist in the world counted three kinds of high-level figures, namely epoch-making talents, great figures and outstanding figures, and compared them with ordinary people at that time, and found that the average life expectancy of six epoch-making talents, such as Einstein, Newton, Edison, Copernicus, Madame Curie and Darwin, was 75 years old. 400 great men, with an average life expectancy of 66.7 years; There are 500 outstanding people with an average life expectancy of 65 years. The important thing is that many of them are old-fashioned, even late bloomers, and their physiological age belongs to old and growing stronger, and old and dying. Ordinary people in the same period, excluding those who died under the age of 20, 5 1 year. Coincidentally, China scientists counted the life span of 3,088 famous scientists, thinkers, writers and artists from Qin and Han Dynasties to the founding of New China. Results The average age was 65.8 years old, which was 26.6 years longer than the average age of 209 people in The Worship of All Rides. The key is that they are diligent and good at thinking.
For most middle-aged intellectuals, the question at present is not whether they are willing to use their brains, but whether they are overused. Mental stress brings mental fatigue. When people are mentally tired, they feel that they can't concentrate, their thinking becomes dull, and then they feel dizzy and even have a headache. This kind of fatigue phenomenon is a signal, which indicates the brain's transition from excitement to inhibition. Mental fatigue is a normal physiological phenomenon and can be completely recovered after proper rest. However, if excessive and sustained mental activity exceeds the endurance of nerve cells, that is, excessive use of the brain may lead to brain dysfunction. You can't be excited when you are excited, and you can't be inhibited when you are inhibited, so you will be neurasthenia. This is another important reason for mental premature aging besides inertia.
Second, rationally adjust brain power.
Mental adjustment is to arrange work (or study) and rest reasonably according to the law of alternating excitement and inhibition of the brain. Generally speaking, you should rest 10 minutes after working continuously for 2 hours. This kind of rest is best to take a walk or do exercises outdoors, breathe some fresh air and stretch your bones and muscles, which can quickly relieve mental fatigue and physical fatigue caused by sedentary.
The alternation of working methods, ways and work contents can make different functional areas of the brain alternately excited and inhibited, so that sometimes even if they work continuously, they are not easy to get tired.
Sleep is the most extensive protective inhibition of the brain and the most important way to rest. Some people think that "the older you get, the less sleep you naturally need." This view is wrong. Middle-aged and elderly intellectuals should still sleep for 7-8 hours every day to eliminate the fatigue caused by mental activities all day. If you don't get enough sleep, it will not only affect your energy during the day, but also damage your brain power and health in the long run.
Psychological adjustment is not only the need of mental work, but also an important measure to protect the brain. Everyone's physique and energy are different, and the time schedule can't be the same, but the principle is that "work is limited to fatigue and rest is limited to eliminating fatigue". Therefore, everyone should arrange their living system reasonably according to their personal situation, and strive to make the daily schedule regular.
Third, strengthen the brain through multiple channels.
(1) Strengthen the brain with finger movements. Relevant experts have found that moving fingers can directly stimulate brain cells, which is beneficial to brain health. This is because the hand occupies the largest proportion in the "feeling" and "movement" functions of the cerebral cortex. Stimulating the brain by moving your fingers can prevent and delay the degeneration of brain cells, so that the brain will not decline soon. The specific method is to use two hands as much as possible and let your fingers engage in some more precise activities; Put your hands alternately into hot water and cold water, pat your palms and nails gently with a brush to exercise the feeling of your skin, and stretch and flex your fingers, such as sketching and pressing keys, to diversify the activities of your fingers and increase the information transmission between your brain and your fingers. As the saying goes, "ten fingers are connected with one heart" is the truth.
(2) Doing regular bouncing, combing hair and massage can strengthen the brain. Cover your ears with your hands, press two ear holes, press the back skull with your five fingers obliquely, and flick the back of your head with your index finger and middle finger, making a "plop" sound, 30 times each time, once in the morning and once in the evening. In addition, from the front hairline to the back hairline, do "comb your hair" for 20 times, then press your thumbs on the temples on both sides and the other four fingers on the top of your head, and do linear massage for 20 times from bottom to top. Finally, use your thumb to vigorously rotate and scratch your temples, first clockwise, then counterclockwise, 20 times each, once in the morning and once in the evening. Regular massage can get the effect of nourishing the heart and brain.
(3) Eating more brain-nourishing foods can strengthen the brain. The weight of the brain only accounts for 2% of the body weight, but it consumes 20% of the energy consumed by the whole body. Therefore, the brain must be supplemented with a lot of nutrition. The main nutritional components of brain tissue are lipids, sugars, vitamins, minerals and so on. Among them, lipids account for the first place. Studies have confirmed that brain-nourishing foods include walnuts, black sesame seeds, peanuts, bean products, corn, millet, dates, pumpkins, chestnuts, honey, fish and shrimp, and breast milk. In the history of traditional Chinese medicine, there is a saying that "brain tonic". Livestock and poultry brains are rich in nine kinds of amino acids, lecithin and trace elements, which can fill the marrow and strengthen the brain and enhance the endurance of brain activities. Some foods are brain-damaging, such as polished rice, white flour, coffee, butter, sugar, poultry and so on. Eating too much for a long time will weaken memory and thinking ability.
Fourth, moderate physical exercise.
Physical exercise is an effective means to keep healthy, prevent diseases and prolong life. For mental workers, exercise helps to relieve mental fatigue, promote metabolism, and improve the conversion ability of brain excitement and inhibition. Moderate physical fatigue can also bring good sleep, so it is conducive to improving brain power and promoting brain health.
Old people must not "rest fully" or "exercise excessively", because excessive exercise is harmful not only to the body, but also to the brain. According to the research results of German geneticist gattermann, under the condition of "excessive exercise", the human body inhales 40 times more oxygen than usual, but it is easy to cause hypoxia in the brain. Over time, premature aging of the brain may occur.
How to exercise the brain? How to prevent us from becoming more and more dull? I used to see Mick do some crossword puzzles. Originally, I just thought they were trying to remember words, but now I understand that they are really exercising their brains! ! Start exercising our brains. If we don't exercise our brains often, we will become stupid sooner or later. Here are some ways to exercise your brain found on the Internet.
Think more, read more, and even force memory to recite. However, as far as I know, Beijing opera actors have better memory and thinking ability than ordinary people, which may be related to long-term forced memory!
First, usually pay attention to brain nutrition;
Second, talk more; (can activate brain cells)
Third, we should do more different types of work; (alternating physical strength and mental strength)
Fourth, think more about problems and love to ask why;
Fifth, do more brain teasers:
Sixth, keep a good mood. A good mood will not put too much pressure on the brain.
3. Gymnastics to exercise the brain
It is better to try the following eight brain-strengthening gymnastics that can be practiced simply in life, cultivate a healthy lifestyle, and make your brain more brilliant in the future.
1, be creative
Even a novice can come up with more than ten kinds of play (such as bridge, chess, chess, etc.), which requires thinking, judgment and layout. A 2 1 year study by Einstein Medical College in new york City found that the elderly who play games (such as chess and bridge) at least once a week are 50% less likely to develop Alzheimer's disease than those who don't play games.
2. Create new life experiences.
A fixed lifestyle will stifle brain power. Katz, a neurobiologist at Duke University, encourages people to break away from convention and create new experiences in "Make Your Brain Renew". For example, choose a brand-new route to work and school, and what sounds, smells and scenery to search for on the new road; Eat in different restaurants every day, taste new flavors, and let the senses experience the stimulation of diverse environments.
3. Increase the dimension of brain thinking, keep the brain in the best condition, face new problems at any time, and think from as many angles as possible about what you are used to. Stimulating brain creativity There is a special "six thinking hats" course abroad to help training, but as long as you add some unexpected challenges to your brain in your daily life and try to think about the same problem from different angles, maybe your life will be more fun, and it will also give brain nerve cells a chance to develop new connections and make your thinking faster and fuller.
Step 4 relax with music
It is said that listening to Mozart's music can improve the sense of space, but some experts believe that everyone's feelings about music are subjective. At present, there is no direct prescription in the field of music therapy The main function of music for ordinary people is to relieve stress and relax. Everyone has his own music style. However, for special groups such as autistic children and Down syndrome, it does have the effect of further improving body movements and language skills.
5. Eat the right food and keep your brain healthy.
Foods rich in Omega3-3 fatty acids, such as avocado, rapeseed oil, flaxseed oil, olive oil, green leafy vegetables, salmon, tuna and trout, help brain cells to remain soft and elastic, and reduce the risk of cardiovascular diseases and strokes. Natural antioxidants contained in fruits and vegetables can protect brain cells from free radicals and enhance memory, such as plums, raisins, blueberries, strawberries, spinach, plums, broccoli and oranges.
6. Reading exercises the whole brain
Xie Hua, the chief lecturer of super brain mental technology, believes that reading can drive the visual cortex, the hand should turn over the book, the eyes should move, the words in the book should be transformed into sound, and the sound stored in the forebrain should become meaning. Reading can also enhance wisdom. Every word you read will stimulate related words, so it can also enhance creativity and imagination.
7. Exercise makes the brain young.
Exercise stimulates the release of endorphins (a natural antidepressant hormone) and relieves stress; Playing ball games or doing housework and other standard work can inhibit the unprovoked distribution of the amygdala, which is in charge of emotions, and prevent bad emotions from causing trouble. aerobic exercise