? Previously on.
? ? Preface/introduction of new periodicals
Lecturer Information: Tom Chang, graduated from Peking Union Medical College with a doctor of medicine. In the United States, Concord University-Johns Hopkins University received a double master's degree in public health and business administration.
Course guarantee: Professor Iwamoto of Psychiatry Department of Peking University Sixth Hospital is invited as a scientific consultant to ensure the scientific and professional content of this course.
Brain characteristics: The brain is so smart that no scientists have studied the working principle of the brain yet. Unlike other organs and parts of the body, the brain is often seen and perceived. The brain has no pain channel and will not actively remind you of its problems. Generally, the headache we perceive is actually the pain in the muscles, blood vessels or nerves of the head. So even if the brain is injured, we don't feel anything.
Related symptoms: inattention and depression. Difficulties in falling asleep, poor sleep quality, and the rising incidence of Alzheimer's disease and stroke are all related to the brain not being well maintained.
Use it correctly: 1 to avoid injury and stop the behavior that harms the brain.
? 2, supplement the nutrition needed by the brain
? Scientific nutrition
? 3. Activate the brain and tap the potential.
? Lesson 1: Overview: How to make the brain work better?
The characteristics of a powerful brain
1, physiological disease-free and efficient
2, cheerful, quiet, can quickly return to normal when stimulated, not easy to be kidnapped by emotions, not anxious and irritable, impulsive and reckless.
3. Strong plasticity. (Ability to adapt to change)
The basic structure and working principle of the brain
Structure of the brain: neurons, glial cells and blood vessels. Dendrites of neurons receive signals and axons send signals, and they are connected with each other to form communication links. Glial cells connect neurons together to transport nutrients, eliminate metabolic wastes and protect the central nervous system.
The human brain has potential and strong plasticity, because the brain can produce countless new nerve connections, and each new connection is a new possibility.
Three-step rule for building a strong brain
1, to avoid injury
2, reasonable nourishment to meet the physiological needs of the brain.
3. Fully challenge and stimulate the brain to produce more neurons.
Lesson 2: Avoid injuries, four kinds of injuries that threaten brain health.
Physical influence
(Avoid strenuous exercise that requires hitting the head)
Chemical injury
1, heavy metal pollution-mercury and lead (living environment is away from chemical plants, steel mills, printing houses and decoration paints)
2, air pollution-PM2.5 (indoor air purifier, wear a mask when going out. Putting green plants at home for purification is basically ineffective)
chronic ailment
(three highs-hypertension, hyperglycemia, hyperlipidemia, more prone to stroke. Snoring in sleep apnea syndrome, the brain will be in a state of temporary hypoxia, which will reduce cognitive function, reaction ability, attention and so on. )
Brain robber
Avoid morning things that make your brain addicted-nicotine, morphine, alcohol, excessive sugar, online products, games.
Lesson 3: What food does the brain need?
Because the brain is constantly working and consumes a lot of energy, it is necessary to eat low glycemic index (GI) and food with sustainable energy supply (similar to the dietary principle of reducing fat).
Foods containing cellulose: green leafy vegetables, coarse grains, beans (white rice and flour, sugary drinks, honey, etc. Should eat less)
The brain constantly produces new nerve connections and needs to supplement some essential fatty acids.
? Deep-sea fish, seaweed, nuts, olive oil
Diet strategy
Eat fresh vegetables and beans (50%)+ fish/eggs (30%)+ water ghosts and nuts (20%) every day.
Recommended food
1, green leafy vegetables-spinach, broccoli, cabbage, carrots
2. Marine fish-salmon, tuna, yellow croaker, squid, cod and hairtail.
3. Berries-blueberries, strawberries and blackberries
4. Nut walnut
5. Caffeine-tea and coffee (without sugar)
? Lesson 4: How to sleep to make your brain healthier?
Sleep mechanism of brain
1. Cerebrospinal fluid will enter the brain during sleep, cleaning up the waste generated by daytime work.
2. During sleep, the brain will secrete more brain-derived growth factors to promote the growth of nerve cells.
3. The information of short-term memory during sleep will be transported to the area of the brain that controls long-term memory, forming long-term memory.
The brain needs sleep.
Human sleep is divided into 4-6 cycles, and each cycle includes four stages: light sleep, deep sleep, returning to light sleep, and finally rapid eye movement.
Deep sleep completely loses consciousness, heart rate slows down, body temperature drops, and it is the most difficult to wake up.
During the rapid eye movement period, people's eyes move rapidly, their muscles are completely relaxed, but their brains are very active. Usually the dreams I remember when I wake up happen at this stage.
(Deep sleep has the greatest effect on restoring physical strength, usually at midnight. Rapid eye movement has the greatest effect on memory enhancement and emotional recovery, generally in the second half of the night) manual workers, it is best to go to bed early Mental workers, pay attention to midnight, and recommend waking up naturally!
Summary of four sentences: get up on time in the morning, do more activities during the day, relax before going to bed, and stay up all right.
1, get into the habit of starting at the same time every day and going to bed at the same time at night.
During the day, I often exercise in the outdoor sunshine.
3. Meditate before going to bed, soak your feet/take a bath, and take a walk.
4. Sleep only in bed
Psychological staying up late (commonly known as retaliatory staying up late)
When you are frustrated in one aspect, you will unconsciously make up for this shortcoming in other ways or in other fields. Try to leave some time for yourself, take a walk, be alone, and make a phone call to relieve yourself.
? Lesson 5: How to make the brain relax actively?
Chronic stress is a brain killer.
(Long-term stress will reduce the learning and memory ability of the brain and increase the risk of Alzheimer's disease)
Entertainment is not equal to relaxation.
(Playing mobile phone and watching TV are not relaxing) Features of real relaxation:
1, the body is relatively static and the brain is relatively focused.
2. Have a deep understanding of your body and surrounding environment.
Three ways to relax
1, meditation
2. Write a gratitude diary or recall gratitude moments.
3. Relax tapping (the index finger or middle finger taps the inner, outer and lower areas of the eyes, then the middle, sternum, clavicle, lower armpit, outer palm,,,,,, for details, I can't do it, so I don't recommend this method, it's too troublesome to remember)
Lesson 6. What kind of exercise does the brain need?
Effect of exercise on brain
1, you will get more oxygen and blood supply than usual.
2. It will stimulate the brain to secrete nutritional factors of neurons and help neurons grow and regenerate.
3. It can stimulate the release of neurotransmitters, improve brain efficiency and increase creativity.
Suggested exercise
1, aerobic exercise (swimming, running, etc. )
2. Resistance sports (weightlifting, etc. )
3. Flexibility exercise (yoga, Tai Chi, etc. )
We can summarize the above three sports recommendations: ball games (badminton, table tennis, basketball, volleyball)
Best exercise recommendation for busy people: Trampoline (buy an indoor trampoline around 300 yuan) is called the best indoor exercise! Burn more fat, help dredge the meridians of the human body, and the brain will secrete endorphins to make you excited:)
Lesson seven. What kind of learning does the brain need?
Type of study-key subjects (like getting a key, you can open a new field)
Recommended: Chinese, Mathematics (Logic), Dance.
Learning method-fast? (forget) (take the initiative) (state) (teach)
1, forget-forget (forget the experience and learn from scratch)
2, active-positive (with clear goals and problems to learn)
3. State-State? Adjust your state and mobilize your eyes, ears, mouth, hands and other senses. )
4, teaching-teaching, application (skilled application, you can teach others)
Lesson 8. What kind of social interaction does the brain need?
Standards of high-quality social interaction
1, in this process, the brain is activated to produce strong emotions.
2. After the process is over, this experience is stored and will be called later, which can be connected with new memories.
How to socialize with high quality?
1, looking for incremental new friends, friends who are very different from themselves. Across age, occupation, personality and race. Bring new stimulation and cognition to the brain.
2. Activate the stock, actively contact some old friends, and activate the stock assets of social networks.
(Don't rely too much on online socialization, do more real socialization)
? Lesson 9, sprint, how to stimulate brain vitality in a short time?
Squeeze out as much time as possible
1. If you choose to stay up late, you can try the 90-minute decrement method and wake up at the end of a complete sleep cycle.
2. Eat a healthy diet to provide adequate nutrition for the brain.
3, do HIIT (high dose intermittent exercise) to improve the oxygen supply and blood supply to the brain in a short time. every day
Five minutes and three months can enlarge the hippocampus of the brain.
Enter a state of flow.
1, eliminating interference
2. Appropriate challenges
3. Environmental management
Lesson ten. How do children grasp the window of brain development?
Avoid injuries (in addition to the above four injuries, children should pay special attention to sweets and electronic products)
1. Develop good habits from childhood and limit sugar intake.
2. Rational use of electronic equipment
.1.Babies under 5 years old should avoid using any other electronic devices except video chat.
For children aged 0.65438+8-24 months, parents should choose high-quality TV programs and watch them with their children.
Children aged 2 to 5 watch 1 hour at most every day, but parents still help him understand what he sees.
Reasonable nutrition
Nutrition correction literature, here is only for sleep.
? Every day after March 14- 17 hours.
? 1 year 12- 15 hours a day.
? 1-2 years old +0 1- 14 hours a day
? 2-5 years old every day 10- 13 hours.
? 6- 18 years old 8- 1 1 hour every day
Comprehensive challenge
1, time point, seize the sensitive period of brain development.
2, diversity, give all kinds of stimuli, don't protect too much.
3. Be curious, respect and be kind to their problems.
Lesson eleven. How can the elderly delay brain aging?
Avoid injury
1, control blood pressure, blood sugar, blood lipid and weight, and do not smoke.
2. Pay attention to the side effects of drugs
Reasonable nutrition
1, you can't make do with what you eat, you can use a blender to make juice, which is easy to digest and rich in nutrition.
Step 2 improve sleep
Comprehensive challenge
1, encouraging social interaction and involving new fields.
2. The right job/task
? Lesson 12, habit list, how to scientifically cultivate brain-strengthening habits?
You can't just rely on willpower (create a new cool instead of the old cool)
Behavior change formula B=M*A*T? Action. Motive? A- ability? T flip-flop