In the modern world, the main weapon and strength of any person is his brain. How to use your brain as efficiently as possible? It's easy to be the smartest, always collected, think fast and have an excellent memory!
Be the smartest
Rule number 1. Eat healthy food
Being overweight and obese is perhaps the main threat to the brain, and it can be avoided, by learning how to correctly determine the portion size and choosing nutritious foods.
The brain needs a constant supply of energy, so you need to eat at least three times a day and snack once or twice between meals to keep the brain energetic and sharp.
In the morning, try to eat protein - for example, eggs, fish, tofu - or drink a protein shake. Then the brain will work better, and you will not get hungry for a long time. If you like cereals, choose those that contain more fiber and add proteins to them: nuts or protein powder. If you also add flaxseed or oil, your brain will get healthy fats.
Try to get at least two to three servings of fruit and five to six servings of vegetables every day. In general, eat more vegetables than meat at every meal.
Rule #2 Avoid Brain Killers
Some types of fish contain excess amounts of mercury. These include false halibut, king mackerel, shark, swordfish, tilefish and tuna (white meat). Try to avoid fatty meats such as bacon, sausages, pork belly, salami, hot dogs, ground pork, pork ribs, beef ribs, rib steak. Don't eat fried food. It is extremely high in trans fatty acids, which are harmful to brain cells and slow down its work.
Any food made from processed white flour is harmful. They increase blood sugar levels, which leads to memory problems. These are white bread, cereal, corn muffins, crackers. Try to eat no more than one dessert per week. Avoid cupcakes, dried fruits, ice cream, fruit yogurt, fruit rolls, marshmallows and sherbet, fruit juices. Do not eat chips, energy and cereal bars, cakes and pies, sweets and cookies, gelatin sweets, popcorn.
Rule #3 Get Enough Rest
If you can't get at least 7-8 hours of sleep at night, chances are your brain isn't working as efficiently as possible., and over time, you run the risk of facing serious problems.
Deciding that sleep is important to your health and making a firm commitment to getting enough sleep is half the battle. If you find it difficult to sleep, there may be various reasons for this. We advise you not to abuse caffeine, do not smoke or drink alcohol before bedtime. Nicotine is a powerful stimulant, and alcohol, although it helps you fall asleep, disrupts the deep phase of sleep and provokes frequent awakenings during the night.
Insomnia can be caused by lack of exercise, stress, back pain, thyroid disease, liver disease, and neurological problems. Find out what is preventing you from falling asleep and fix the problem.
Rule #3 Don't stress yourself and exercise
Stress does serious damage to the brain. By itself, it can even be useful if these are short-term situations. But constant and unrelenting stress is another matter entirely. Such stress can poison your brain and even cause physical changes in it that can weaken your mental performance and accelerate its destruction.
If the cause of your stress is related to severe trauma, then you should not try to cope with it alone: contact a professional. If a high level of stress is associated with life circumstances - difficulties at work, financial problems, troubles in the family - then it will be useful to learn some relaxation techniques. For example, physical activity, even moderate, in the most literal sense of the word, saves your brain. Just 20 minutes a day - and the risk of developing Alzheimer's disease is reduced by 30%!
Rule No. 4. Make time for hobbies
Find a hobby you enjoy: your brain will be more active and sharper for longer, and you will feel happier. The only recommendation: choose a job that is different from your daily work activities. Play a musical instrument. Master the bridge. Go to the Book Club. Start making clay. Whatever you choose, active rest is good for the brain. First, it's a great way to relieve stress. Secondly, when you take on new tasks, the exchange of information between brain cells becomes more efficient, and your mind is sharper.
Rule No. 5. Minimize electromagnetic waves
Televisions, computers, microwave ovens, mobile phones and hair dryers have long been an integral part of our lives, and few people are ready refuse them. The problem is that many of the modern devices that make our lives so comfortable emit radio waves that can damage fragile brain cells.
Of course, more modern mobile phones are less dangerous than very old ones, and it can be assumed that as technology improves, the risk to health decreases. But in any case, it will be useful if you use your mobile phone only when it is really necessary. Try to use headphones to avoid holding the device too close to your head.
Protect your sleeping area from electromagnetic waves. Don't sit too close to the TV; keep a distance of at least 180 cm from the screen. If you constantly work at the computer, try to sit at least 90 cm away from the monitor. Even such simple security measures will provide you with reliable prevention from the negative effects of electromagnetic waves.
Rule No. 6. Regularly train the brain
To prevent the muscles from atrophying with age, you can start going to the gym or sports group. The situation is similar with the brain: it needs to be trained. If it has become more difficult for you to remember information, if you are not as concentrated as before, if your creative powers are no longer the same, this clearly indicates that the brain cells need to be strengthened. Here, for example, you will find some useful exercises.
Rule #7 Get a Medical Exam
Once a year, ask your doctor for a homocysteine test. It's a simple test, but it can detect brain deterioration long before you feel symptoms.
Homocysteine is an amino acid that is produced in cells throughout the body; an excess of this acid leads to a slowdown in brain function, dulling of reflexes (especially those requiring hand-eye coordination), and can cause depression. Elevated levels of homocysteine also double the risk of Alzheimer's disease. Vitamins of group B help to maintain homocysteine at an acceptable level.
Based on materials from the book "Healthy Brain".