By making some lifestyle changes, a person can, for example, overcome metabolic syndrome, which is a combination of disorders that increase the risk of cardiovascular disease and diabetes.
In just a few months, a person can continue his strong, energetic and healthy life, according to a report published by the American network CNBC and prepared by Christopher Palmer, professor of psychiatry at Harvard Medical School and author of the book “Brain Energy : A Revolutionary Breakthrough in Understanding Mental Health,” who has worked as a physician, psychologist, and neuroscience researcher for more than 27 years, during which time he has focused on studying the surprising links between mental and physical health and brain health.
In the report, Professor Palmer reviewed his personal experience since his early twenties and identified 5 basic tips that must be avoided in order to enjoy good health, vitality and a sharp brain, as follows:
1. Avoid foods rich in carbohydrates
Diet plays a role in obesity, diabetes and heart health, but many don’t realize that it also has profound effects on the brain. Metabolic syndrome can be treated by sticking to a low-carb diet. Low-carb diets eliminate grains, baked goods, sweets, and fruits that are high in sugar or starch.
Eggs can be eaten for breakfast and vegetables, fruit and a good amount of meat, fish and poultry are eaten throughout the day.
2. Play sports 5 days a week
A study of 1.2 million Americans found that exercise is good for mental health. Experts recommend 45 minutes of exercise, three to five times a week. In addition to stretching and basic exercises, weight lifting, running, brisk walking or swimming are preferred.
3. Get 7 hours of sleep a night
Poor sleep can lead to cognitive impairment that can increase your risk of Alzheimer’s disease over time. It can also affect mood and contribute to depression.
When a person sleeps, their body enters a state of “rest and repair.” The brain undergoes many changes in the neurons that play a role in learning and memory consolidation. And Professor Palmer warns that lack of sleep can lead to negative effects on cells and they start to malfunction.
Professor Palmer explains that the amount of sleep the body needs varies from person to person, but it is advisable to sleep at least seven hours a night, starting at eight or nine in the evening and getting up at four in the morning.
4. Realization of personal growth
Exploring emotional health through psychotherapy can change a person’s life, as it helps them understand themselves and their goals in life, which will motivate them to achieve them.
Psychotherapy that focuses on empathy, relationship or social skills, or improving cognitive abilities can strengthen underactive brain circuits.
5. Perseverance in achieving goals
Humans are innately inclined to feel and desire to achieve goals. When some people lack purpose, it can cause a chronic stress response and lead to impaired cognitive function.
It must be remembered that goals are multifaceted, as they involve relationships with other people, oneself and the surrounding community. Everyone should aim to have at least one role in society that allows them to contribute and feel valued. The role can be as simple as doing housework, performing voluntary care work or a student or employee role.
