How to train your brain
Times of India 16.06.2019
A tech millionaire shares 10 ways to turbocharge energy, focus and fitness
Are you feeling grumpy, forgetful and struggling to concentrate at work?
It could be that your health and lifestyle are acting like kryptonite to your brain, impairing it from working to the best of its ability and preventing the generation of new cells.
Tech millionaire Dave Asprey, 45, started researching the problem when he was struggling with these common complaints. Following that, he developed Head Strong, a twoweek programme of simple lifestyle, diet and exercise tweaks to boost your brain — and your energy, focus and health with it.
Give these 10 tips a go and see the difference it makes to you
1 Do some meaningful movement three to five times a week, for 20 to 40 minutes. Walking, a bike ride, even yoga. Do it at moderate intensity (so you could continue a conversation at the same time) and ideally outdoors. Swimming is particularly good as it raises blood flow to your brain. Going underwater is even better thanks to the increased pressure.
2 Once a week, go outside and run 400 metres like a tiger is chasing you. Rest on your back for 20 seconds, then do it again. But don’t do any high intensity exercise like this two hours before bed.
3 Go out in the sunlight for a few minutes each morning and again at lunchtime. Expose your skin where you can and take off your sunglasses. It will let you experience the full range of light and this helps your body’s natural waking and sleep cycles, known as the circadian rhythm. It will also ensure you produce enough vitamin D — as many of us are deficient.
4 Caffeine boosts brain power and studies show it can stop dementia. Drink one to five cups of coffee a day or take a supplement. But not after 2 pm as it will inhibit good sleep. Coffee is also rich in polyphenols, which protect against free radicals.
5 Avoid sugar. It slows the production of brain cells. But have a tablespoon of raw honey on an empty stomach before bed. Your liver uses stored carbs at night and this will replenish it, stabilising your glucose levels and resulting in better sleep.
6 At the end of a morning shower, turn the dial to cold and stand under the water for 20 seconds. It will reduce any inflammation in the body and kickstart your metabolism. Do it before bed too, as reducing your body temperature aids sleep.
7 Have more sex. But if you are a man, don’t go all the way every day as it wastes hormones that are hard for your body to make.
8 Cover all white, blue and green LED lights in the house with black tape (red ones are okay). Dim the light on your phone, tablet and computer and reduce the blue light levels in the settings. You can download software to help with this. Two hours before bed, dim the lights and turn off as many as you can. Even better, use candles.
9 Magnesium can reverse the effects of stress and a deficiency is linked to many ailments. Take a daily supplement of 600-800 mg, most of it in the morning and a little before bed.
10 Make your bedroom dark to aid production of sleep hormone melatonin. Get blackout blinds or curtains, hide the alarm clock and stick your phone on airplane mode. Use low wattage halogen bulbs or opt for a lamp with a red or amber bulb.
-DAILY MIRROR
A tech millionaire shares 10 ways to turbocharge energy, focus and fitness
Are you feeling grumpy, forgetful and struggling to concentrate at work?
It could be that your health and lifestyle are acting like kryptonite to your brain, impairing it from working to the best of its ability and preventing the generation of new cells.
Tech millionaire Dave Asprey, 45, started researching the problem when he was struggling with these common complaints. Following that, he developed Head Strong, a twoweek programme of simple lifestyle, diet and exercise tweaks to boost your brain — and your energy, focus and health with it.
Give these 10 tips a go and see the difference it makes to you
1 Do some meaningful movement three to five times a week, for 20 to 40 minutes. Walking, a bike ride, even yoga. Do it at moderate intensity (so you could continue a conversation at the same time) and ideally outdoors. Swimming is particularly good as it raises blood flow to your brain. Going underwater is even better thanks to the increased pressure.
2 Once a week, go outside and run 400 metres like a tiger is chasing you. Rest on your back for 20 seconds, then do it again. But don’t do any high intensity exercise like this two hours before bed.
3 Go out in the sunlight for a few minutes each morning and again at lunchtime. Expose your skin where you can and take off your sunglasses. It will let you experience the full range of light and this helps your body’s natural waking and sleep cycles, known as the circadian rhythm. It will also ensure you produce enough vitamin D — as many of us are deficient.
4 Caffeine boosts brain power and studies show it can stop dementia. Drink one to five cups of coffee a day or take a supplement. But not after 2 pm as it will inhibit good sleep. Coffee is also rich in polyphenols, which protect against free radicals.
5 Avoid sugar. It slows the production of brain cells. But have a tablespoon of raw honey on an empty stomach before bed. Your liver uses stored carbs at night and this will replenish it, stabilising your glucose levels and resulting in better sleep.
6 At the end of a morning shower, turn the dial to cold and stand under the water for 20 seconds. It will reduce any inflammation in the body and kickstart your metabolism. Do it before bed too, as reducing your body temperature aids sleep.
7 Have more sex. But if you are a man, don’t go all the way every day as it wastes hormones that are hard for your body to make.
8 Cover all white, blue and green LED lights in the house with black tape (red ones are okay). Dim the light on your phone, tablet and computer and reduce the blue light levels in the settings. You can download software to help with this. Two hours before bed, dim the lights and turn off as many as you can. Even better, use candles.
9 Magnesium can reverse the effects of stress and a deficiency is linked to many ailments. Take a daily supplement of 600-800 mg, most of it in the morning and a little before bed.
10 Make your bedroom dark to aid production of sleep hormone melatonin. Get blackout blinds or curtains, hide the alarm clock and stick your phone on airplane mode. Use low wattage halogen bulbs or opt for a lamp with a red or amber bulb.
-DAILY MIRROR
No comments:
Post a Comment