An expert from Harvard offers 5 tips to maintain sharpness, activity and brain health

By making some changes in lifestyle, a person can succeed, for example, in overcoming 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 life sharp, energetic, and healthy, according to a report published by the American CNBC network 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 worked as a physician. Psychologist and neuroscience researcher for more than 27 years, during which he 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 twenties and identified 5 basic tips that must be avoided to enjoy good health, vitality, and a sharp brain, as follows:

1. Avoid high-carb foods

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 cured 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 throughout the day vegetables, fruits, and a good amount of meat, fish and poultry are eaten.

2. Doing 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 core exercises, weight lifting, running, brisk walking or swimming are preferred.

3. Sleep 7 hours a night

Poor sleep can lead to cognitive impairment that may increase the risk of Alzheimer’s disease over time. It can also affect mood and contribute to depression.

When a person sleeps, his body goes into a state of “rest and repair.” The brain undergoes many changes in 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 begin to malfunction.

Professor Palmer explains that the amount of sleep the body needs varies from person to person, but it is appropriate to get at least seven hours a night, starting at eight or nine in the evening and getting up at four in the morning.

4. Self-growth fulfillment

Exploring emotional health through psychotherapy can change a person’s life, as it helps him understand himself and his goals in life, which will motivate him to achieve them.

Psychotherapy that focuses on empathy, relationship or social skills, or improving cognitive abilities can strengthen brain circuits that are underactive.

5. Perseverance to achieve goals

Humans are innately inclined to feel and desire to achieve goals. When some people lack a sense of 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, doing volunteer care work or a student or employee role.

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