I am Li Zhicong.
Welcome to take part in 100 challenges, learn together and grow together.
Last week, I shared the first two of the three steps to build a brain: avoiding injury, properly nourishing and fully challenging.
This week, we will continue to talk about comprehensive challenges and introduce how to protect brain health at different stages of brain development.
0 1 ? Module 2 | Three Steps to Building a Brain
1. Avoid injury: four kinds of injuries that threaten brain health.
2. What kind of food does the brain need?
3. How to sleep to make your brain healthier
4. How to make the brain relax actively?
The above four points are from last week. If you are interested, you can look for last week's article.
5. What kind of exercise does the brain need?
There are three main ways to challenge the brain: exercise, study and socializing.
First, exercise.
If you want to make your brain stronger, the best exercise should have the following characteristics:
First, the above three kinds of sports can be completely integrated, and it is best to exercise the heart and lungs and enhance strength, which requires certain balance, flexibility and accuracy.
Second, sports are competitive, which can stimulate the brain to think about strategies and win the game through cooperation.
Third, the introduction is easy to master, with a certain slope, which can be continuously improved. It is the best, easier to carry out, and you can stick to it wherever you go after learning.
What kind of exercise can meet these three requirements? Our common ball games, such as badminton, table tennis, basketball and volleyball, can be used.
Mastering one or two of these sports at a young age is very helpful for the development of the brain.
And the best choice for busy people-trampoline
6. What kind of learning does the brain need?
If the goal of your study is to make your brain stronger, then don't just indulge in interest, but learn more key subjects.
Learning this knowledge is like getting a key, which can open a new field.
For example, a new language, such as English, Japanese and French.
Any new language can open up new fields for you, because behind the language is rich history, culture, politics, art, science and so on.
For another example, mathematics or logic is also a key subject. When you study mathematics, logical reasoning and operation, you will have a deeper understanding of the laws of the whole world, physics, chemistry, biology, geography, astronomy and other disciplines.
Another example is dance, which is also such a subject. You may think, why is dance also a key subject? Because dance is the language of body, if you learn dance, you will have a deeper understanding of body, music, aesthetics and performance.
How to learn?
Who is the master of human learning? This is our baby.
What are the characteristics of children's learning methods? I summed it up, called fast, which means fast in English. This fast is the abbreviation of four English words, including forgetting, moving, posture and teaching.
The first key word is forgetting. Forget what? Forget your existing experience and learn from scratch every time.
What is the second word? Proactive.
An important way to cultivate learning initiative is to ask questions and use them to drive learning. You bought a book, signed up for a class and attended a lecture. Don't rush in to see the content and details. Take reading as an example. You should ask yourself three questions.
Why should I learn this book?
What effect do I hope to achieve after reading it, or what do I gain?
What contents of this book can best help me achieve this goal?
The third key word is state, which includes two aspects: one is to adjust one's state, and the other is to mobilize the combination of various senses.
If the status is not good, you can rely on the previous content to adjust the status. Such as sleep, diet and exercise.
What is the last t? It is to teach, to teach others, and to apply.
7. What kind of social interaction does the brain need?
Two standards of high-quality social interaction
One is that in this process, your brain will be activated, generating strong emotions and not feeling bored;
The other is that after the process is over, this experience will be stored in your mind, which can be recalled later and connected with new memories.
From this standard, you will find that who you are with and what you do are far more important than how many people you know and how long you are together.
For example, solve a problem with like-minded colleagues, and work together with Qi Xin to achieve a goal; Play a ball and dance with people with the same hobbies; Or have a drink with a friend you can talk to.
These times will not only make you feel high in the moment, but also leave a deep mark on your memory. So high-quality social interaction will definitely make you devote yourself to it.
How to socialize with high quality
I have an experience called finding increment and activating stock.
Looking for increments means that you need to make new friends, and they are completely different from yourself.
What does it mean to activate stocks? At this time, you should take the initiative to contact some old friends and activate the existing assets in your social network.
02 ? The third module | special stage
This unit introduces how to protect brain health at different stages of brain development.
1. sprint: how to stimulate brain vitality in a short time?
I can help you achieve two goals through some suggestions:
The first is how to squeeze out as much time as possible for work or study;
The second is how to enter the flow state as soon as possible in the squeezed time.
0 1 How to squeeze time?
Besides sleeping, there is still a big piece of time that must be spent, and that is eating.
Besides eating and sleeping, there is another activity that must be done, and that is exercise.
How to enter the flow state
My suggestions mainly include three points: eliminating interference, appropriate challenges and environmental management.
To improve efficiency, the first thing you have to do is to eliminate interference. What is the most important interference? It is the interference between mobile phones and the Internet.
The second is to deliberately set some appropriate challenges for yourself.
The third suggestion is to do a good job in environmental management, especially when the environment is switched.
For example, when you get home, don't turn on your cell phone right away. Leave 15 minutes for work and pleasure. You can meditate for 15 minutes, learn about your physical condition, think about today's harvest and plans for the evening, and even stay for 15 minutes.
2. Children: How to grasp the window of brain development?
At any stage, the three principles we mentioned earlier, namely, avoiding injury, reasonably nourishing and fully challenging, are applicable.
0 1 avoid injury
For children, there are two kinds of special attention: sweets and electronic products.
For parents, in addition to restricting their children from eating sugar, it is more important that you cultivate their children's good habits of nutrient intake during this period.
Another thing that is easy to hurt children is electronic equipment.
The recommendations of the American Academy of Pediatrics are:
For babies under one and a half years old, avoid using any electronic devices except video chat.
/kloc-For children aged 0/8-24 months, parents should choose high-quality TV programs and watch them with their children.
Children between the ages of two and five can only watch 1 hour at most every day. Parents had better help him understand what he saw and explain it to him.
Reasonable nutrition
The first is to maintain adequate nutrition;
The second is sleep. According to the recommendations of the American Sleep Association, newborns under 3 months should sleep 14 to 17 hours a day, infants under 1 2 to 15 hours a day, and infants under 1 0 to 2 years old should sleep1. Children aged 2-5 should sleep 10 to 13 hours, and they should sleep 8 to 1 1 hour every day after school at the age of 6.
03 comprehensive challenge
There are three key words here: time, diversity and curiosity.
The first keyword is the time point. There is a so-called sensitive period in children's brain development. We should seize this period and do something corresponding to it, so as to get twice the result with half the effort.
This photo can tell you at least two things:
1) The sensitive period of children's audio-visual, emotional, language and social functions is before the age of 3. Many habits have been formed before the age of 3.
2) After school age, that is, after 5 years old, the sensitivity of brain development will drop rapidly. Therefore, to make the brain develop well, it is easier to grasp it a few years before school than after school.
The second key word is diversity. Is to give children all kinds of stimulation, not too protective.
The last keyword is curiosity.
Curiosity is a child's instinct, but some educational methods often stifle curiosity. The most important way to protect children's curiosity is to respect and treat children's questions well.
3. The elderly: How to delay brain aging?
Then what should I do? Similarly, you can also apply these three principles: avoiding harm, reasonable nourishment and full challenge.
0 1 avoid injury
Pay special attention to chronic diseases. For example, controlling blood pressure, blood sugar, blood lipid and weight and not smoking can prevent most strokes.
At the same time, the elderly should pay special attention to the harm caused by the side effects of drugs. Some elderly people rely more on taking medicine. Take a lot of medicine when you are sick, but many medicines have an effect on your brain.
For example, benzodiazepines commonly used for anti-anxiety, such as estazolam and sinol (zolpidem tartrate) commonly used for insomnia, all belong to benzodiazepines, so attention should be paid when taking them. There are also some analgesic drugs, antihistamines and drugs for overactive bladder, which have effects on the brain.
Therefore, when taking prescription drugs, especially a variety of prescription drugs, we should communicate with doctors as much as possible, how much impact these drugs will have on the brain, weigh the pros and cons, and decide whether to use them.
Reasonable nutrition
Old people should pay special attention to nutrition and sleep.
In terms of nutrition, don't be lazy and eat more nutritious food, not just staple food. Such as white flour, white rice, rice porridge and so on.
For the elderly, to improve sleep, besides rhythm, sunshine, more activities and relaxation, melatonin can also be supplemented appropriately.
03 comprehensive challenge
For example, Japanese people generally live a long life, and they have a slogan "If you don't work, you will grow old". Many Japanese old people are still driving taxis and working as waiters after retirement.
Accepting moderate challenges and doing what you can is actually the best health care product for the elderly.
So as a child, no matter how good your conditions are, don't overprotect your parents, but give them some appropriate challenges.
Regarding the challenge to the brain, another common problem of the elderly is lack of social interaction and loneliness. If it is difficult to achieve real socialization in life, there is an alternative way to keep a pet.
But pets are definitely not real, and interpersonal communication is useful, so children must try to encourage them to go out to socialize more.
Finally, I want to talk to you about Alzheimer's disease, which is a difficult problem in the medical field and one of the diseases that the elderly are most afraid of.
The earliest symptoms of Alzheimer's disease are the decline of memory and cognitive ability, such as often forgetting where things are and remembering recent events; Go out and get lost; The ability of language expression declines, some things that can be said can't be said, and some things are repeated.
If the situation of the elderly is more serious than that of people of the same age, I suggest that you must go to the hospital to see a neurology department and get an evaluation from a doctor.
4. Habit list: How to scientifically cultivate brain-strengthening habits
Professor bj fogg, director of the human behavior design laboratory at Stanford university, summed up a behavior change formula:
B=M×A×T
B is action, M is motivation, A is ability and T is trigger.
How to use formulas to cultivate habits?
Please take out a piece of paper and think about these three elements one by one.
Consider your motives first.
Why should we form this habit? For example, if you want to change your eating habits for your brain, you should first ask yourself, why do I have a stronger brain? Do you want to get better grades in the college entrance examination? Still want to improve work efficiency? Or can I live independently with a clear head when I am old? ……
The second element-ability, that is, do you have the means to achieve this motivation. If you want to strengthen your brain, you have heard of this course. You should have learned a lot of methodology to make your brain stronger. If you memorize these contents and really take action, you should be able to achieve this goal.
The third element, the trigger.
A trigger is like a mobile phone. When the battery is low, it will remind us, and then we will find time to charge it.
Our new habits also need such a reminder, so that we can move in a better direction every time.
There is a trick, copy this paper into multiple copies and paste it in two places.
One is all the places that may tempt you, such as sticking them in your kitchen or in front of the refrigerator, so you need to think carefully before eating junk food.
The other is where you need to take action, such as the most conspicuous place around the trampoline. When I see this paper when I pass by the trampoline, I will want to jump when I have time.
the last word
Three steps to strengthen the brain: avoid injury, nourish reasonably and fully challenge.
Adequate sleep, reasonable diet, proper exercise and relaxation.
Li Zhicong
Live as you want, or you will live as you want sooner or later.