Wednesday, September 28, 2022

These ten exercises that train the brain to be happy

Based on the knowledge about the functioning of certain areas of the brain, neuropsychology proposes some ways to train the brain, Subtle actions that, over a period of time, become a habit and have a positive effect. in our quality of life.

According to Gabriela González Aleman, PhD in behavioral genetics and founder of Brainpoints (MN 33343), at least 40% of our daily actions are habits that we learn within the context of family or school. “In adulthood, many habits of a person cannot go in the direction they voluntarily want to go, that is, they pull the other way. That’s why I believe in that a lot. Review your own habits, start becoming aware of them, to see which are the habits we want to keep and which are not. And they stayed there because life left them with me”, he says.

For the specialist in behavioral genetics, while we get rid of habits that don’t conform to our current values, we can incorporate others that stimulate positive responses in our brains. “It’s these simple actions that can bring a lot of benefits toward a happier life and greater well-being,” says González Aleman. Among them he lists:

During memory, the person’s neuronal activity is largely similar to the happy moment they lived in. There is a release of dopamine, one of the neurotransmitters associated with pleasure, which increases well-being and motivation to live more enjoyable moments. On the other hand, these happy records increase our resilience and support our ability to face the bad times that lie ahead.

Upon remembering, dopamine is released, one of the neurotransmitters associated with pleasure.
Upon remembering, dopamine is released, one of the neurotransmitters associated with pleasure.Shutterstock – Shutterstock

People get dehydrated during the night, The brain learns that we don’t drink water for six hours after falling asleep and goes into fluid conservation mode through a hormone called vasopressin., “However, before this, the brain expends fluid to preserve the organism as if we were awake. That is to say, the fluid does not regenerate until it is actually lacking, which is why we Everyone wakes up with a little dehydration”, clarifies the doctor. Attention, memory, ability to make decisions or solve problems are impaired and little mental clarity is lost. So if we drink water as soon as we wake up, the cells start working well again and we return to 100% cognitive function.

If you drink water as soon as you wake up, then your cells start working well soon.
If you drink water as soon as you wake up, then your cells start working well soon. Country

Lists lead us to try to reach them and make a mental plan to achieve it. “The brain likes the format of lists, it likes order and organization. So much so that when we make a . check list And we mark things already done as satisfying him”, say the behavioral specialist. On the other hand, When we list the things we are looking forward to, the anxiety of waiting is reduced And, as we get to them and see progress, once again dopamine is released One who brings happiness and prosperity.

When a checklist is made and things already done are marked, the person experiences satisfaction
When a checklist is made and things already done are marked, the person experiences satisfactionShutterstock

According to the founder of Brainpoints, it It activates the frontal and temporal cortex that we use for complex processing and temporal areas that deal with memory and affective and emotional issues. In turn, the reward and pleasure centers are activated. It stimulates the production of nitric oxide, which is a vasodilator substance and improves blood circulation. Serotonin is also released, which helps reduce levels of cortisol, the hormone responsible for stress and anxiety. Certainly, creating a playlist with our favorite music improves quality of life and well-being.

Creating playlists with your favorite music improves quality of life and wellness
Creating playlists with your favorite music improves quality of life and wellnessShutterstock – Shutterstock

Laughter brings a positive state to both the one who laughs and the beholder. “If you smile in the mirror You are two people, you have the advantage of laughing and watching”, assured González Aleman. On the other hand, laughter is attributed to the release of dopamine and serotonin, which bring about well-being in the long term, endorphins are also released and hence have analgesic properties. Therefore, smiling at yourself in the mirror first thing in the morning creates a positive mood throughout the day.

Gonzalez Aleman says,
“If you smile in the mirror, you are both people, you have the advantage of the one laughing and the beholder,” says González Alleman.Shutterstock

take a rhythmic breath in two respiratory cycles of Inhalation, maintaining, exhaling and re-inhaling, maintaining and inhaling reduce the state of anxiety, of anxiety that increases the respiratory rate. These are exercises that expel more air than you can inhale and activate the parasympathetic nervous system which stimulates a state of calmness and calmness and helps us to reduce stress and anxiety. Also, train yourself in breathing techniques The amount of oxygen in the blood and brain is greatly increased And it stimulates mental clarity and better functioning of the body in general.

With these exercises, more air is exhaled than is ingested and the parasympathetic nervous system is activated, stimulating a state of calmness and calmness.
With these exercises, more air is exhaled than is ingested and the parasympathetic nervous system is activated, stimulating a state of calmness and calmness. Instagram: @gisele

light receptors in the retina receive blue light and this Inhibits the production of melatonin, the hormone that induces sleep. “It modifies our biological clock, our brain interprets it as the time of day,” warns the expert and recommends putting it on for a while and getting used to the moments when we’re on the cell phone. Not meant for reading a book or chatting with family. With days, it becomes a habit that takes root.

Sleeping with a cell phone nearby is not good because it modifies the biological clock and, therefore, the brain interprets that it is the time of day.
Sleeping with a cell phone nearby is not good because it modifies the biological clock and, therefore, the brain interprets that it is the time of day.Shutterstock – Shutterstock

In addition to creating a sense of freedom, this action triggers our mental plans. Why? it is one in itself disruptive function that allows us to oxygenate the brain and increase the production of serotonin, which calms us. Its consistent practice helps in coping with situations of stress and anxiety.

Dancing is a disruptive act that oxygenates the brain and increases serotonin production.
Dancing is a disruptive act that oxygenates the brain and increases serotonin production.Shutterstock

It contributes greatly to well-being. “One thing we can do is There is a gratitude jar in which we can keep small pieces of paper written about the things for which I am grateful. Even if we don’t get to read them later, the mere fact of seeing how it grows makes you feel good and establishes a habit of doing it because the brain likes order. ”, explains González Aleman.

A good practice is to have a gratitude jar in which you can place small pieces of paper written about the things for which you are grateful.
A good practice is to have a gratitude jar in which you can place small pieces of paper written about the things for which you are grateful.Shutterstock

Connect with another here and now, Hug a person Produces a hormone called oxytocin which gives us a feeling of happiness, fullness and reduces stress, At the same time it enhances social relations and gives a sense of trust, generosity.

Hugging stimulates the production of a hormone called oxytocin which creates a feeling of happiness, fullness and reduces stress.
Hugging stimulates the production of a hormone called oxytocin which creates a feeling of happiness, fullness and reduces stress.Shutterstock

The pace of modern life forces us to try to live better. Incorporating some of these small daily tasks will give us greater long-term well-being. But, according to the founder of Brainpoints, To acquire the habit we must have a level of compliance, For example, if we want to leave the cell phone on an hour before bedtime, we must Set minimum and maximum compliance. “Stop using it before sleeping two days a week, it can be minimum and maximum seven days. There’s an intermediate compliance in between, but it’s important to always realize that, somehow, I have complied, because in this way, my brain activates the reward circuits and engages the habit”, says the behavioral genetics expert. opposite of this, This ensures that the brain will try to drop the thing that generates resentment. On the other hand, he says that It is necessary to introduce new habits one by one, it should not be done radically. These minimal behaviors will start smoothing the brain’s pathways in a positive way.

On the other hand, from INECO (Institute of Cognitive Neuroscience) they caution some actions based on psychology and neuroscience that we can combine and which also contribute to our well-being. is one of the main Find a purpose in what we doFor example, we might try to think and remember what our work contributes to others; disposition for altruismThat is, helping others selflessly is one of them. whereas Be optimistic, see the glass as half fullHaving a positive attitude towards reality encourages good spirits.

one more exercise have a challenging mind, for example, reading books of different genres, as well as listening to different music or being connected with others, than the books you normally read. Decision-making and organizing time to achieve a good business balance that allows for harmony between work, personal and family life can also contribute to this goal.

Finally, practice Meditation techniques such as mindfulness, yoga, relaxation and other forms of meditation have been shown to have positive effects on well-being. At the same time, the Ineco team emphasizes that taking care of our physical health along with exercise is the most important supplement to improve our quality of life. “To take care of our mental health, it is recommended to move the body two or three times a week,” he explains.

Nation World News Desk
Nation World News Deskhttps://nationworldnews.com
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