How to keep the brain's acuity?｜ Changjiang Reading 367 Issue

The following article comes from Li Xiang and Li Xiang.

At the age of 24, at this young age, the growth of the human brain began to slow down.

But this does not mean that it loses acuity, and different cognitive skills can reach its peak at different ages. In your lifetime, no matter your age or the way to obtain resources, your brain can continue to be strengthened.

In today's Yangtze River reading, we pay attention to a topic outside business -how to keep the brain's acuity. Bill Gates once admitted that losing memory is one of his biggest fear. In the book "Adverse Brain" he recommended, Sanjay Gupta, an academician of the National Medical College and a professor of medical, introduced five years of research on brain science, neurology, and pathology, and introduced five. Method of the keen brain through lifestyle.

"Adverse Brain"

Author: [beauty] Sanjay Gupa

Press: CITIC Publishing Group

Publishing Year: April 2022

The following is a reading notes from the editor -in -chief Li Xiang's "Age Brain", authorizing the reprinting of the Yangtze River Business School, only representing the author's independent point of view, not the college's point of view.

You may also watch the advertisement of the god of basketball Michael Jordan for sports drink Jiadele: 23 -year -old Jordan 1V1 challenged Jordan, 39.

Jordan, 23, can be bravely dunk in front of his old guy, but 39 -year -old Jordan can easily open the 23 -year -old Jordan with fake actions, jump backwards, send the ball into the basket, and can accurately judge the 23 -year -old Jordan on the line. Send a big hat.

I understand the meaning of this advertisement that the advantage of youth was excellent physical fitness and extraordinary energy, but the elderly had a more keen mind and richer experience. The mind is the gift of time.

To be honest, who does not want to spit humorous wisdom in the mouth like Buffett and Charlie Munger when they are 80 or 90 years old, instead of looking ahead like a patient with dementia. Have nothing to do with yourself.

The key to the problem is to keep the brain's acuity. Like the GQ magazine's slogan: look Sharp, live smart.

Recently, I read a book about the brain, "Adverse Brain", and I summarized the young and keen method of keeping the brain and shared it with you.

There is a very worry -free saying: Most people do not do enough self -improvement.

Because heredity actually gives us a lot of space to go to self -operation. The author said:

If the facts are becoming more and more obvious in the scientific community, it is that the fate of our life has not been fixed with the inherent genetic genes.

He quoted a study that researchers analyzed 406 million in the 55 million family spectrums born from the 19th to the 20th century. %.

In other words, more than 90%of the factors that can live healthy and longevity depends on themselves.

In the factors that affect health and longevity, the health of the brain is particularly important -of course, there is a playful words that the brain is the most important organ of the human body. This sentence is told by the brain.

Three interesting data about the brain are:

a. The brain accounts for 2%to 2.5%of the total body weight, but 20%of the total energy and oxygen intake of the body;

b. 73%of the brain is water, so 2%dehydration will affect your attention, memory and other cognitive abilities (drink plenty of water!);

c. The brain is the last mature organ, and the human brain is completely mature until the age of 25.

Although brain science research is still far away, some research results can already tell us that it is indeed as if Michael Jordan's advertisement wants to pass. Although the human brain is completely mature at the age of 25, different cognitive skills are in the different cognitive skills. Different age groups reach the peak.

For example, the author said that vocabulary skills may only reach the peak at the age of 70.

How can we maintain the keenness of the mind and make time only increase it wisdom, rather than loading?

There are five methods below.

01

sports

The author said that in fact, exercise or physical consumption is currently a scientific record that can be verified, and the only way to improve brain health and functions.

The benefits of exercise to the brain are at least two points.

The first point is that exercise can effectively use circulating blood sugar to stimulate the release of growth factors. Growth factor is a substance that can promote cell reproduction and enhance cell function. The growth in the brain can therefore maintain the health of neonatal neurons.

The second point is that regular exercise can reduce stress and anxiety and improve emotions and sleep, which will have a positive impact on the brain.

In addition, exercise itself can reduce other hidden health hazards that affect the brain.

For example: Middle -aged hypertension is a major risk factor for the decline in cognitive ability;

Diabetes can increase the risk of dementia by 77%.

02

Keep discovering and learning

Make life awareness

Cultivating a new hobby and learning to use new languages ​​or skills will enhance brain function.

People can constantly challenge their thinking and computing ability by learning new things to stimulate the brain.

I can think of almost all of the wise men.

Management master Peter Drucker has always maintained the habit of studying a new discipline every two years, including he was still studying Ukiyo -e -painting in Japan when he was very old. George Kenan, a master of foreign policy, wrote novels in his later years and wandered by a bicycle.

The importance of maintaining a sense of goal is that the sense of goal will make you feel meaningful and have the goal of living.

If you have always kept a sense of goal, age growth is just actively growing up.

03

Make the brain very relaxed

The most important thing for the relaxation of the brain is sufficient sleep.

During sleep, the brain will use a "clean cycle" system to clean up metabolism and garbage.

I don't know how many people have a similar confusion to me. It seems that I can always see some successful people claim that they only need to sleep four or five hours a day.

I did n’t feel relieved until I saw Bezos in an interview that I had to sleep for 8 hours a day.

The author of "Adverse Brain" said:

"Those who tell you that they can only go to sleep for 4 hours a night, and they still don't know what they are talking about."

Only a very small part has the so -called short sleep gene. But no matter how hard it is, the vast majority of people cannot be energetic as long as they sleep for four or five hours.

For a long time, lack of sleep will only increase the risk of "suffering from dementia, depression, emotional disorders, learning and memory."

In addition to sleep, meditation is also very useful for the brain.

If you feel that meditation is a bit deliberate, in fact, there is a method that everyone can use, that is, try to do only one thing at one time, avoid distraction, and do not show off yourself.

04

Keep a good eating habit

I don't actually think there are any special things to pay attention to in diet. Various diet methods are not so strange.

The book mentioned a Mind diet, combining the Mediterranean diet and preventing hypertension diet, the author himself also said, "There is nothing to be surprising."

"It is nothing more than highly recommended vegetables, especially green leafy vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, etc.

You can add red wine, but exclude red meat, butter, artificial cream, cheese, pastry and other sweets, as well as fried food and fast food. "

Basically, it is in line with common sense. High -salt, high sugar, and high -calorie diet is unfavorable to the brain. Fresh fruits and vegetables, especially berry and green leafy vegetables, are good for brain health.

The author calls unhealthy diets, such as sugar, artificially add drinks, processing meat and high -salt food, which is called "attack on the brain from the outside world."

Small tips in diet are:

a. Don't buy foods that neither gardener or farmers know;

b. Take less sugar;

c. Drink plenty of water, and as you grow older, people's sense of thirst will also weaken;

d. Drink without eating, because people often mistake their thirst and think of hunger;

e. You can also eat all kinds of health products.

05

Keep a good social relationship

Keep a good social relationship, but you don't need to become a social cattle. The point is not quantity, but quality.

Social interaction can cause brain health because social network itself can affect sleep mode, immune system, body stress semethyl, etc.

Too lonely itself also increases the risk of heart disease and stroke. (A study in 2016 said that the risk of heart disease will increase by 29%, and the risk of stroke will increase by 32%.)

There is no amazing way to sound. But things are so simple and difficult to do.

Keep the brain sharp, you need:

1. Regular exercise;

2. Don't stop discovering and learning, maintain a sense of goals;

3. Past sleep, concentrate on the mind;

4. Don’t be too godlike;

5. There are a few good friends.

The picture in the article comes from Tuwu's creativity, and the reprint needs to be authorized.

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