5 Super simple ways to help you keep your brain healthy
In our daily life, we can achieve the goal of keeping the brain healthy by making some small changes.
Recently, the Japanese living website “Livedoor” summarized the following five points.
Chewing more is good for brain health
Chewing more when eating can increase the blood flow of hippocampus, the memory center.
Chewing can affect the function of hippocampus in the brain, which is the central regulator in the brain and plays a role in memory and learning.
Another study found that people with chewing problems are more likely to have cognitive impairment.
Do you bite your nails when you feel pressure? There may be a reason for this: chewing can relieve stress.
It is recommended to chew every mouthful of rice 20-30 times, which is not only good for brain health, but also good for keeping your digestive system healthy.
Previous studies in Japan have also found that insufficient chewing impairs the memory function of the brain.
In addition, chewing with a certain rhythm can also promote the secretion of serotonin, which can make us feel happy and joyful.
For those who are used to eating fast, it is recommended to eat white radish, burdock, squid and other “chewy” foods.
Or you can cut the ingredients into large pieces and don’t make the rice too soft.
Straighten your back
Modern people often watch cell phones and computers, and many people will unconsciously hunch over.
Working and studying with a straight back can not only reduce the secretion of stress hormones by 25%, but also enhance the cardiopulmonary function and improve metabolism.
Good sitting posture has many benefits for you:
- Keep in good shape
- Prevent muscle injury
- Helps reduce joint wear.
- Prevent vertebral deformation
- Prevent back pain and muscle pain
- Prevent some muscles from overwork.
Meditate for 5 minutes every day
Neuroscientists have found that daily meditation can improve attention, concentration, stress management and impulse control.
A study involving more than 3,500 adults shows that meditation is very helpful to reduce stress and ensure that your brain pressure is regulated and controlled.
Meditation can help you reduce anxiety and stress in social, work, family, etc.
Some types of meditation can reduce age-related memory loss, and various meditation methods increase the attention of elderly volunteers.
It is recommended to cultivate the habit of meditating for 5 minutes before going to bed.
Meditation before going to bed will also help you sleep better.
Learn to relieve your stress
The accumulation of too much pressure without release can lead to depression and atrophy of hippocampus.
Do sports, sing karaoke, watch movies, get together with friends …
Everyone should find a suitable decompression method.
If you like to drink or smoke when you are under pressure, it is wrong. Caffeine and nicotine are stimulants, thus increasing your stress level instead of reducing it.
When you wake up from drunkenness, more pressure is waiting for you.
Try meditation, self-hypnosis, diary writing, traveling, talking and other ways to reduce your stress.
This will make your brain healthier and reduce the risk of depression and other diseases.
“Learning to say no” is also an important way to reduce stress. If you don’t refuse, you may have more stress (from social life and work).
Exercise every day
Walking, jogging and other rhythmic sports activities stimulate the secretion of serotonin, making people feel happy, which requires more than 20 minutes at a time.
If you can persist for more than 3 months, people will be more likely to secrete serotonin and naturally feel happier.
According to a 2002 study, voluntary exercise can increase the levels of brain-derived neurotrophic factor (BDNF) and other growth factors, stimulate nerve activity, increase resistance to brain injury, and improve learning and psychological performance.
Another academic article in 2008 believed that exercise is not only good for your health, but also conducive to improving your academic performance.
The above 5 super simple ways are good for your brain health.
They don’t need you to study hard, you just need to remind yourself frequently in daily life to keep the above five healthy lifestyles.
I hope you have a healthy body and brain.