How to have a healthy brain

Three principles of a healthy brain:

Avoid getting hurt-try not to do anything stupid that hurts your brain.

Reasonable nourishment-give the brain enough nutrition, in line with the operating rules of the brain.

Full challenge-give the brain an appropriate challenge, stimulate the connection between nerve cells and synapses in the brain, and stimulate the potential of the brain.

The following ten habits will make your brain work better:

1. Improve sleep efficiency, sleep efficiency should exceed 90%, and sleep time should be more than seven hours.

It is best to form a fixed habit one hour before going to bed, or wake up the next morning and go to the sun to do activities immediately to enhance the motivation to sleep the next night.

2. Diet, do not eat high-sugar food, and eat less white rice and flour. Eat more green leafy vegetables, fish and nuts.

3. Drink more water or green tea and limit the amount of coffee and alcohol.

4. Learn and enjoy a relaxation method you like, such as meditation, massage, percussion, Tai Chi or writing a gratitude diary.

5. Learn to be aware of the changes in your body and brain. When the brain is in a bad state, it can actively adjust and restore its state.

6. Exercise at least three times a week for at least half an hour each time. Learn some sports that you are not good at, such as doing aerobic exercise often, and then add some strength or flexibility exercise. If you often lift weights, add some aerobic or coordinated exercise.

7. Make a study list, write down all the skills you want to master and improve, and start practicing.

8. Make a list of things that you find challenging in your work or life and start to solve them.

9. Get together with old friends and colleagues regularly and invite friends to exercise together. Call some old friends or relatives regularly.

10. Know some risks of your body and brain. For example, we should carefully understand and explain the results of our physical examination, and take time to prevent and improve our own risks.

It is neither easy nor easy to form a habit.

Professor bj fogg, director of the human behavior design laboratory of Stanford university, his main job is to study how to help people change their behavior, that is, to get rid of bad habits or develop good habits.

He summed up a formula:

B=M×A×T

B is behavior.

M is motivation.

A is ability.

T is a trigger.

Take mobile phone charging as an example, the motivation is that you want to keep in touch with the outside world, and the ability is that you know how to charge your mobile phone. The fuse is that the battery of the mobile phone is low, please charge it, so the behavior of charging the mobile phone is produced.

With this formula, it will be easier to form a habit.

I hope today's content is helpful to you.

Thanks for reading ~

References:

Tom Chang, give a brain health lesson to busy people.