Memory, emotion, energy and so on are related to the brain. Every thinking movement of the brain needs the support of nutrition and energy. How can it work efficiently without feeding the brain the right food to keep it "hungry" or over nourished?
One minute self-test memory
A questionnaire can help you quickly test your memory.
If you answer "yes" to the following questions, 1 point will be added; if "no", 0 point will be added.
1. Is your memory getting worse?
2. Do you find yourself often confused and distracted?
3. Do you often find that what you want to say is difficult to express clearly?
4. Does it take longer to learn something than in the past?
5. Is it difficult to calculate a number without writing it down?
6. Do you often feel lack of brain power?
7. Have you found that you can't concentrate on things for more than an hour?
8. See a more familiar person, but can not remember the name of this person, such things do you often happen?
9. Have you found that you can remember the past clearly, but you can't remember what happened yesterday?
10. Do you often forget what day it is today?
11. Do you often misplace the key?
12. Looking for something, but forgetting what to look for?
13. Do your family and friends find you more forgetful than you used to be?
14. Do you often talk about yourself?
Results evaluation: 4 or less points indicate that your ability of memory and concentration is very good, and continue to maintain your healthy way; 5 to 10 points means that your brain is degenerating, and you need to change your lifestyle, including diet, exercise and attitude towards life. You should eat more food to nourish the brain; more than 10 points means that your ability of memory and concentration is significantly reduced Back, you need to immediately throw away the food that causes brain function loss and eat more food that is conducive to brain health.
Make a prescription for nourishing brain
On the basis of a large number of scientific experiments, the nutritional prescription of beneficial brain is given.
Fish. It is recommended to choose a fish with small head, sharp teeth and living in cold water. Female pregnant women eat salmon, tuna and other oil rich fish, beneficial to fetal intelligence, behavioral ability, vision development.
Red meat and animal liver. This kind of food is rich in iron, zinc, choline, folic acid and other beneficial brain nutrients. The content and absorption rate of iron from animals are very high. The first choice is animal liver, then red meat, followed by poultry, fish and shrimp. It is suggested to take about 100g red meat every day, and eat it in different varieties; the liver should be taken once a week.
Nuts and seeds. Beans, nuts, seeds are rich in essential fatty acids, but also provide vitamins and minerals, good for brain health. Almonds are especially recommended, which are rich in vitamins, minerals, antioxidants and dietary fiber.
Fruits. Plum, cherry and other fruit sugar (mainly xylose) is slow release, can maintain blood sugar stability. Jiewei, a postdoctoral student in neurobiology at Southern Medical University, said that the high and low blood glucose levels can cause problems such as inattention, memory loss, and irritability. It is suggested to eat fresh fruit, eat less preserved fruit and drink less juice.
Dark green vegetables. Celery, broccoli and other vegetables are rich in folic acid, which can help the human body to generate neurotransmitters to improve mood. In addition, dark green vegetables are also rich in vitamins and antioxidants, which can reduce the risk of cognitive deterioration.
Olive oil. It contains less than 10% saturated fatty acids and more than 75% monounsaturated fatty acids. Among the essential fatty acids, the ratio of linolenic acid to linoleic acid is less than or equal to 1:4, which is a healthy edible oil.
In addition, several brain hate food, should try to avoid. One is refined sugar, including white sugar, rock sugar, modern processing of brown sugar, artificial sugar and so on. Second, food additives, including pigments, flavor enhancers, preservatives, thickeners, etc. Third, artificial fat, common in potato chips, cakes, bread, condensed milk and other food.
Eight strategies of nourishing brain and protecting brain
1. Environmental brain protection
The working or learning environment is very important for the maintenance of the brain. In summer, it is necessary to choose a quiet and cool environment, while in winter, it requires warm and air circulation environment, so the efficiency of study or work will be very good; on the contrary, if the summer is in a sultry environment (the temperature exceeds 34 ℃), not only is the efficiency low, but also the consumption of the brain will increase obviously, which is very harmful to the brain.
2. Good sitting posture and brain strengthening method
Scientific research has found that improper sitting posture will affect the blood supply of the brain. Slow blood flow will lead to insufficient oxygen supply to the brain, which will not only affect the work efficiency, but also damage the brain nerve. The correct sitting posture is: the back should be straight, the waist should be straight, the head should be straight, and the feet should be flat.
3. Moderate light with brain method
When the light is too strong, the stimulation to the brain cells is too large; when the light is too weak and too dark, the excitability of the cerebral cortex is inhibited, and the work efficiency will be reduced. Learning or working in a moderate light environment is most conducive to protecting and strengthening the brain.
4. Meditation exercise brain strengthening method
For the maintenance of the brain, the ancients advocated meditation and dynamic training. "Meditation" is meditation. The ancients believed that when the practice reached a higher level, there would be a strange effect of "the river chariot goes against the flow" and "return the essence to the brain"; After 100 days of training, American scientists found that 80% of them had improved their memory, and about 1 / 3 of them had significantly increased the secretion of "endorphin" (also known as hedonism) in their brains, and felt happy in their hearts. This indicates that the brain strengthening effect of sitting still should be affirmed.
"Exercise" can not only enhance physical fitness, but also improve mental state, so that people are full of confidence in life, health and longevity. The popular methods of "dynamic training" in China include Wuqinxi, Baduanjin, Wudang Taiyi Xianhe Gong, Wudang Taiyi Tianying Gong, Dayan Gong and Taijiquan. The simplest methods are playing iron ball, kicking shuttlecock, climbing mountains, jogging, etc. even knitting is beneficial to the health of the brain.
5. Food brain strengthening method
Human brain needs a variety of nutrients to nourish, in order to effectively delay and inhibit the aging and degeneration of brain cells. Generally speaking, any food that can promote the alkaline state of human blood has a good effect on brain.
Modern medical research has found that foods containing lecithin, phospholipids and glutamate can improve brain activity and slow brain aging. These foods contain egg yolk, soybeans, honey and foods rich in DHA (22 carbon and 6 enoic acid), such as sardine, salmon, shellfish, mussels, etc.
In addition, the enemy of the brain is alcohol and tobacco, because tobacco and alcohol can "poison" brain cells, lead to abnormal brain metabolism, accelerate brain cell death, therefore, the first element of brain anti-aging, we must be determined to give up smoking and alcohol!
6. Abstinence and brain strengthening
The traditional theory emphasizes "correspondence between man and nature", which requires people's life style and habits to change with the seasons. It advocates moderate abstinence of sexual desire, so as to cultivate people's spirit and spirit, which is beneficial to strengthening the brain and calming the mind. If sexual life is indulgent, it will lead to mental deficiency, and even lead to mental disorders.
7. Sleep brain strengthening method
In real life, people who sleep well are not only energetic, clear headed, but also full of vitality. But the sleep is not good, is troubled by insomnia, not only often appears poor energy, and mood is not good, and even some people also suffer from neurasthenia, so in order to maintain mental health, we must adjust sleep, ensure that there are 7-8 hours of sleep every day.
8. Scientific use of brain
According to the principle of "use it, discard it and withdraw it". The more you use it, the more flexible it will be. However, the most convenient way is to use the brain (learning or thinking) for 10 minutes after an hour. There are various ways to rest, such as listening to relaxed music, overlooking the scenery, or meditating.
