The brain is the most frequently used but rarely understood organ of humans. Slowing the rate of decline of the brain and keeping it active for a long period of time is a guarantee of a high quality of life. To this end, Life Times reporter interviewed the director of the Nutrition Department of the No. 309 Hospital of PLA. Xia, ask her to talk about how to spend the most brain-breathing 24 hours.
breakfast: Eat fish, eggs, blueberries, walnuts, etc. If the body lacks the essential fatty acids, the risk of memory loss and Alzheimer's disease increases. Fish, eggs, pumpkin, seed foods contain omega-3 fatty acids (such as 'brain gold' DHA) is one of the nutrients needed by the brain to repair itself. It can help smoother information flow, help improve blood flow to the brain, reduce inflammation, and maintain brain activity. In nuts, walnuts have the highest DHA content; Oxide helps to strengthen the connection of neurons in the brain. Some people will ignore the staple food for breakfast, but the brain's only source of energy is glucose, so breakfast staples are indispensable, steamed buns, steamed buns, and porridge are good choices.
On the way to work: Read, play crossword puzzles, turn off navigation or walk to work. The brain is like a muscle and requires exercise and stimulation. Don't let it go on the way to work, read or play some brain games on the subway or bus; you can turn off navigation while driving , exercise memory; walking to work is also a good choice, physical exercise for more than 30 minutes can increase blood flow, keep the brain awake, but also reduce the risk of diabetes, heart disease and other circulatory system diseases; even low-intensity exercise can be excited spirit.
lunch: Eat crisp vegetables such as carrots, celery, green peppers, take a walk after a meal. At noon easy to be sleepy, carrots, celery, green peppers and other vegetables or thyme, rosemary and other spices rich in luteolin, antioxidant flavonoids and other neuroprotective agents , Adding it to lunch not only refreshes the brain, but also prevents and relieves Alzheimer's disease. After taking a lunch, it is best to take a walk and take a rest to keep the blood flow in the brain.
in the afternoon: Drink mint tea or citrus tea and make small changes. Afternoon tea may be used to drink mint tea and citrus tea containing luteolin to prevent water shortage in the brain. A British study found that lack of water in the brain can lead to lower work efficiency in adults. In life, making small changes can bring different stimuli to the brain, stimulating vitality, following different routes in the same shift, changing one hand to answer the phone, etc.
at night: Socialize with friends or family, do not watch TV. Social activities or other mentally stimulating activities can keep the brain excited, such as chess, painting, sewing, etc.. Usually take the initiative to do some challenging things. Don't waste time watching TV. , Play on the phone. A study from the research and education institution in Northern California, United States, showed that after watching TV for more than 4 hours a day, the decline in cognitive ability doubled.
Before sleep: Keep away from electronic devices and drink hot chocolate. The blue light emitted by electronic devices will stimulate the brain, affect the quality of sleep, make the brain not fully rested, it is best to turn off them one hour before bedtime. You can also drink a hot chocolate before going to sleep. A study of healthy people aged 50 to 69 years showed that taking a drink with a high content of flavanol for three consecutive months can reduce memory loss. Hot chocolate contains a lot of flavanols.
Sleep: Right sleeping position. Good sleep and posture also have a certain relationship, when the right side to sleep, the body can discharge β-amyloid and other 'consume brain' waste, to ensure the quality of sleep and the next day the brain's vitality. ▲
