If you think that you need to pump only your body, then you are very mistaken, because it is the brain that is responsible for everything in our body, and even for the notorious muscles, which it gives an impulse to pumping. If you neglect the principles that should help your brain to work actively, then do not doubt that it will take revenge on you and simply refuse to work. To make sure your gray matter never lets you down, be sure to learn the 7 principles that often lead to laziness in your brain.
So, your brain won't work if ...
... don't get enough sleep
In addition to the fact that chronic lack of sleep can cause a host of health problems, it seriously impairs concentration and brain function. Most people need a minimum of 8 hours of sleep every day, but this figure varies from person to person. In addition to the duration of sleep, its quality is important - it must be continuous. The phase in which we dream (REM sleep or REM phase) has a strong influence on how we feel during our waking hours. If sleep is interrupted frequently, the brain spends less time in this phase, as a result of which we feel sluggish and have difficulty remembering and concentrating.
... not being able to manage stress
There are many stress management options available, including meditation, journaling, counseling, yoga, breathing, tai chi, and more. They all have their own benefits in terms of helping the brain function.
…do not move
Physical activity allows you to increase blood flow, and at the same time, the flow of oxygen and nutrients to all tissues of the body. Regular physical activity stimulates the production of substances that help nerve cells to connect and even form.
... not drinking enough water
Our body is about 60% water, and the brain contains even more water - 80%. If you don't drink enough water, you will become irritable and even aggressive, and your ability to make good decisions will decrease. Drink at least one glass of drinking water (try drinking warm water) every hour throughout the day.
... don't eat healthy fats
At all costs, avoid processed, hydrogenated fats called trans fats, and minimize your intake of saturated animal fats. But polyunsaturated and monounsaturated fats (found, for example, in nuts, unrefined vegetable oils, avocados) and omega-3 fatty acids (found, for example, in high-quality fish, walnuts, flax seeds) are very beneficial for the brain.
... don't train your brain
Learning new subjects, acquiring additional skills, intellectual hobbies help to preserve and increase the resources of the brain. Constant "training" ensures that he performs at the highest level throughout his life.
... do not eat fresh fruits, vegetables and herbs every day
The benefits of keeping whole foods in our diet are endless, especially for plants: vegetables, fruits, herbs, cereals, legumes. They are rich in vitamins, minerals, antioxidants, fiber; all this is necessary for the brain to function.
5 tips to activate your brain in 5 seconds:
- count big numbers in your mind, - recall a poem, - recall and answer your girlfriend what she was wearing on the first date, - quickly calculate a new route so as not to get stuck in a traffic jam, - solve a logical problem.
Basic rules for brain care:
1. Eat according to your body type.
2. Know the exact number of calories you need.
3. Exercise 4-5 times a week. Walking is also exercise.
4. Monitor your hormones (endorphin / oxytocin / dopamine / serotonin).
5. Sleep at least 7-8 hours a day.
6. Drink vitamins.
7. Watch your weight.