Physical health is closely related to mental health. What to avoid and what to do
keep up with energetic and healthy over time It is one of the main objectives that people follow. Along these lines, physical health is closely related to mental and brain health, and a neuroscientist Harvard University who has been teaching for years and provides 6 tips Find precious balance.
Christopher PalmerA psychiatrist and neuroscience researcher, he has spent decades investigating the relationship between these three pillars of human health.
Palmer, who is also a professor of psychiatry at Harvard Medical School, shared six habits that he learned from his experience, and thanks to which he retained so much physical and mental form. whether the research was published in the US media CNBC.
1. Limit carbohydrate-rich foods,
Palmer’s first piece of advice has to do with food. He recommends consuming foods rich in carbohydrates.
“Diet plays a role in obesity, diabetes and heart health, but most people don’t realize that it also profound effect on the brain“specifies.
A professional with metabolic syndrome managed to reverse it with a low-carbohydrate diet.
“usually, i eat eggs for breakfast, as all day vegetables, fruits and a good amount meat, fish and poultry, It helped me maintain a healthy weight and keep my blood sugar down,” he explains in the first person.
2. Get Physical Activity
practice sport It is also necessary to live with more energy.
“I never stop exercising for more than two days”He maintains, and highlights its benefits for mental health.
In your case, the optimal training you do is “45 minutes, three to five times a week”, In addition to stretching and other basic exercises, spread the word by lifting weights, running, biking, swimming, and brisk walking. 20 minutes
3. Sleep for at least 8 hours
Sleep is another important aspect and highlights the importance of sleep no less than 7 hours each nightSince “lack of sleep can result in cognitive decline This may increase the risk of Alzheimer’s disease over time,” he says.
In addition, it can affect Contribute to mood and depression,
“When you sleep, the body enters a ‘rest and repair’ state. The brain undergoes many changes in neurons that play a role in learning and memory consolidation. Without sleep, cells can fall into a state of disrepair and begin to deteriorate“, says the neuroscientist.
also implement the routine of “Early to bed, early to rise”Because it helps you stay sharper and more focused throughout the day.
4. Do not consume alcohol
Alcohol is the fourth bad habit to avoid, according to Harvard expert. “I never drank. I drank regularly and sometimes had a glass of wine in the evening to unwind,” she revealed.
However, everything changed when in June 2020, in the midst of the pandemic, he decided to call it quits for a month: “In a few weeks, I noticed improvements in my sleep and productivityThat’s why I decided to stop drinking altogether,” she explained honestly and without apologetics.
5. Therapy: Emotional Health and Personal Growth
Personal growth and emotional health must be taken into account in order to live with more energy.
And this psychotherapy can be a good idea, yes helps Understand who you are and what you want in lifeSomething that will undoubtedly strengthen a sense of personal purpose.
For example, Palmer extols the benefits of psychotherapy that focuses on improving empathy, relationships, social skills, or cognitive abilities. “It can strengthen underdeveloped brain circuits,” he comments in Medium.
6. Clear goal in life
Finally, this expert’s sixth recommendation is “Never lose your purpose in life.”
“Human beings are driven to have a sense of purpose. I think it’s Programmed in our brains. When people lack a sense of purpose, it can generate a chronic stress response and lead to poorer cognitive function.”
Palmer determines that “it is multifaceted” because it involves relationships with other people and with oneself.
And to conclude, he reflects: “We should all aspire to play at least one role in society that allows us to contribute and feel valued.”