Chris Palmer, Harvard Professor of Psychiatry and author of the book brain power, He has been a neuroscience researcher for over 25 years delving into the relationship between our mental, physical and brain health.
Based on his knowledge, on a personal level he has acquired certain habits in his life with which he assures that he remains “alert, energetic and healthy” and has improved the metabolic syndrome that he was diagnosed with, A combination of disorders that increase the risk of heart disease and diabetes.
In an article published on the cnbc.com portal, Palmer reveals six things to keep your health and mind under control:
1. Bye Carbs
Doctors and health experts never tire of repeating it: Diet plays a fundamental role in our health, especially obesity, diabetes and heart health, but it also has a profound effect on the brain.
“I reversed my metabolic syndrome by committing to a low-carb diet,” says the psychiatric doctor, “nearly eliminating consumption of grains, baked goods, sweets, and fruits high in sugar or starch.”
“I usually eat eggs for breakfast. Throughout the day I eat vegetables, fruits and a fair amount of meat, fish and poultry. This has helped me maintain a healthy weight and keep my blood sugar in check.”
2. Don’t go more than two days without exercising
There are many studies that support the benefits of exercise for mental health.
“For me, the optimal workout is 45 minutes. In addition to stretching and basic exercises, I lift weights, run, bike, swim and brisk walk”, admits Palmer, who also assures that he Doesn’t play sports every day, but three or four times a week.
3. Sleep at least 7 hours at night
Sleep deprivation affects mood and contributes to depression and anxiety. Moreover, it can lead to cognitive decline which can increase the risk of suffering from Alzheimer’s.
“When you sleep, your body enters a ‘rest and repair’ state. The brain undergoes a number of changes in neurons that play a role in learning and memory consolidation. Without sleep, cells can begin to deteriorate. and start malfunctioning,” the experts point out.
And although everyone needs a few hours of sleep to rest and recover, doctors recommend staying in bed for at least 7 hours and going to bed and getting up early.
4. No Alcohol
In June 2020, Palmer quit drinking for a month and immediately noticed improvements in his sleep and productivity, so he decided to quit drinking forever.
“This doesn’t mean you should stop drinking altogether, but the benefits we think alcohol provides are now being questioned,” he argued, referring to more than 36,000 people. In one study, consumption of one or two drinks a day was confirmed. With atrophy or shrinkage of the brain.
5. Don’t put an end to personal development
“Discovering your emotional health through psychotherapy can change your life,” says the psychotherapist, for whom psychotherapy can have very positive effects.
“Focusing on improving empathy, relationships, social skills, or cognitive abilities can strengthen underdeveloped brain circuits,” he says.
6. Purpose of life as a day to day motor
In the doctor’s opinion, everyone should aspire to play at least one role in society that allows them to contribute and feel valued. And it doesn’t necessarily have to be a professional role, it can be personal, family, social, at home…
“When people lack a sense of purpose, it can generate a chronic stress response and lead to poor cognitive function.”