An effective way to exercise the brain 1. Create new life experiences.
A fixed lifestyle will stifle brain power, and experts encourage people to break away from convention and create new experiences. 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 diversify the sensory experience.
2. Experience the fun of self-help tour
The significance of traveling is to broaden your horizons and feel the stimulation of the new environment. Therefore, when traveling abroad, you should avoid participating in large-scale tour groups or city tour groups that are fluent in Chinese, and try to travel independently or on your own. It's best to rent a car or take public transportation, visit the local market, spend more time in the seasoning or vanilla area, smell the smell you've never been exposed to, chat with local people, keep your brain in the best condition and face new problems at any time. Unexpected challenges will give brain nerve cells a chance to develop new connections.
Listen to music and relax.
It is said that listening to Mozart's music can improve the sense of space and promote the development of brain logic. So-called? Mozart effect? It is the result of media out of context and market speculation. The scholar who presided over the study of Mozart effect later said that the research sample was too small and the research time was too short to prove that Mozart music had long-term benefits for brain development.
Eating the right food can 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, cranberries, spinach, plums, broccoli and oranges.
5. Reading is a whole brain activity.
When reading, the visual cortex is driven, the hand has to turn over the book, the eyes have to move, and the words in the book are converted into sounds, and the sounds are stored in the forebrain and become meaningful. Reading enhances intelligence, and every word you read will stimulate related words, so it can also enhance creativity and imagination.
6. 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 will promote the body's metabolism and bring oxygen to the head. Experts suggest that walking fast for 15 minutes every day can maintain a good physical condition and slow down the loss of brain nerve cells.
7. Leave a blank mind
Mind gymnastics will not make the brain tired. Stanford University found that long-term exposure of experimental animals to stress hormones can shrink the memory and learning center of hippocampus. Stress can make you unable to concentrate and reduce your brain's memory ability. Experts suggest that no matter how busy you are at work, remember to leave half an hour to think every day.
8. Do more mental work
In order to keep the brain young, we should often do some mental work, such as doing math problems, writing articles and learning a new skill, which can stimulate brain cells to be active.
9. Do memory gymnastics exercises
Memory is one of the important ways to help our brains to be young. Consciously recall the information in the pictures you have seen and help yourself to do memory gymnastics.
10. Yawn
Studies have shown that yawning can promote blood flow. Cooling? Brain. Where is the brain? Cooling? Work efficiency will be higher when you are in a state, so yawning may help improve brain sensitivity and enhance brain function.
An effective way to protect the brain 1, the brain has to be used, and if it is not used, it will be discarded. If a person is physically, mentally and socially active, his brain function will be correspondingly stronger. Conjunction games, reading, walking and talking are all good for the brain.
2. Develop good living habits and make daily life regular. Make reasonable arrangements and form habits. In this way, the excitement and inhibition in the cerebral cortex can establish a relatively stable law, so that people can maintain abundant energy, and the brain will be in the best physiological state because of it.
3. Take necessary physical exercise. Proper physical exercise can relax nervous cranial nerves, improve the blood circulation of the body, and make the brain get sufficient blood and oxygen supply.
4. Rational distribution and use of brain power and timely adjustment. When active thinking activities are carried out, nerve cells in the corresponding areas of the brain are in an excited state. If the thinking activity lasts too long, they will turn into a state of inhibition and their thinking will become dull and inefficient. So you should have a rest after working for a period of time, and you can also do some entertainment or sports activities appropriately.
5. Get in touch with new things. This will bring more information to the brain, more? New? Stimulation.
Food that effectively protects the brain 1, citrus fruits prevent dementia.
Citrus fruits such as oranges and grapefruit are rich in flavanones, which can protect the brain. Flavanone has been proved to help improve perception and recognition and prevent dementia.
Among fruits, citrus fruits have the strongest antioxidant activity. ? Antioxidants can reduce or limit the oxidative damage of cells, which is the core of the development of Alzheimer's disease. ? Matthew, a global mental health researcher at King's College London, UK? Prima pointed out.
Citrus can also prevent brain damage. A study by the University of East Anglia in the United Kingdom shows that women who regularly eat oranges or grapefruit have a lower risk of stroke 19%.
Suggestion: Add citrus fruits to your daily diet, and eat one orange and half a grapefruit or two small oranges every day. But it must not be replaced by fruit juice, which is often high in sugar and will increase the risk of diabetes.
2. Nuts enhance attention
Nuts are rich in monounsaturated fat and vitamin E, which is good for brain health.
A large study shows that nuts can stimulate the body to secrete protein, thus protecting the brain. Another benefit is that the researchers found that people who eat 30 grams of nuts a day have nearly half the risk of stroke. A survey of more than 5000 women in/kloc-0 found that people who eat nuts five times a week have better memory and attention.
Suggestion: Eating 0/5g of walnut/kloc-and 7.5g of almond or hazelnut every day has been proved to be helpful for improving cognition and promoting brain health. Nuts can be added to the daily diet to limit the intake of saturated fat.
3. The fish became smart.
Studies show that people who often eat fish are smarter. People who love fish have a memory center in the temporal lobe of the brain, which is larger than those who seldom eat fish 14%.
What should my mother do if she has eaten enough during pregnancy and lactation? -3 fatty acids, children will have higher IQ. Eating fish regularly can also reduce the risk of Alzheimer's disease by nearly half.
Fish is rich in vitamin D, and low vitamin D content will increase the risk of dementia.
Suggestion: John, consultant of the Institute of Food, Brain and Behavior? Professor Stein said that eating fish at least once a week can prolong dementia to ten years. Most of us can eat oil fish four times a week, including once.
Berries can improve memory and eyesight.
Berries, such as blackberries, raspberries, blackcurrants, blueberries, strawberries, cherries and grapes. , all contain anthocyanin flavonoids, which can affect blood vessels.
Studies have shown that eating blueberries often helps to improve the learning effect and increase the blood flow in the areas of the brain that deal with memory and details.
Besides, eating berries may help to improve your eyesight.
Suggestion: eat one berry a day, that is, two handfuls of blueberries or raspberries; A handful of blackberries or grapes; 7 strawberries or 14 cherries. However, it should be noted that fruits are also rich in sugar, so it is best not to eat more than the recommended amount.
5. Chocolate improves thinking ability
Catechin is a compound in chocolate, which is good for the brain. Studies have found that people with impaired blood flow drink two cups of hot chocolate every day, which improves their thinking ability by 8%.
In addition, catechins also help to lower blood pressure and protect nerve cells from damage. But chocolate contains caffeine, which can keep people alert.
Suggestion: the highest nutritional value is unrefined chocolate, and eating chocolate raw is healthier.
6. Olive oil strengthens the ability to solve problems.
Generally, olive oil contains about 10%- 15% of saturated fat and polyunsaturated fatty acids, and monounsaturated fatty acids exceed 2/3. Unsaturated fatty acids are related to the speed at which the heart and brain deal with difficult problems.
The researchers followed up 450 participants with an average age of 67 and divided them into low-fat diet group and Mediterranean diet group (eating nuts, extra virgin olive oil per week 1 liter for 4 years).
At the beginning and end of the experiment, participants were given cognitive tests to evaluate their short-term memory, attention and problem-solving ability. The results showed that the scores of brain function of people on low-fat diet decreased significantly, while those who followed the Mediterranean diet scored higher.
Olive oil also contains tea polyphenols, which can prevent dementia.
Suggestion: Use 3 tablespoons extra virgin olive oil every day, and cook at a smoke point below 2 15℃.