A psychiatrist explains! Three lifestyle habits to develop a "stress-resistant brain" without relying on drugs
Hello! I'm John, a blog writer dedicated to helping you with your health and money.
Have you ever felt like, "I've been feeling a bit down lately..." or "My head is filled with stress and my mind is exhausted..."?
When we think of mental health, we may think of counseling or medication, but in fact,Daily "lifestyle"However, these habits have a huge impact on our mental state. In this article, we will explain in an easy-to-understand manner, even for beginners, the "methods to improve mental health through lifestyle habits" recommended by psychiatrists. The keywords are,"The resilient brain"The key is to create it!
What is a "resilient brain" anyway?
When you hear the word "resilience," it may seem a little difficult, but this"It has resilience" and "it is flexible and not easily broken."A "resilient brain" is a brain that is less susceptible to damage and has the ability to recover from stress and difficult situations. Imagine having a "flexible mental muscle."
Our brains are part of our bodies, and just as healthy eating and exercise are key to good health, healthy habits for the brain are also the foundation for mental health.
Three habits recommended by psychiatrists to build a "resilient brain"
Here are three habits that experts say are particularly important and that you can start doing today.
Habit 1: Be conscious of the "food" that your brain enjoys
What we eat has a direct impact on our mood and thinking. If you keep putting poor quality gasoline in your car, it will eventually start to run badly. The same goes for our brains. To maximize your brain's performance, it is important to provide it with the nutrients it needs.
- Blue fish (mackerel, sardines, pacific saury, etc.)
Found in fishomega 3 fatty acidsis an important ingredient for keeping brain cells soft and healthy. It helps smooth the transmission of information in the brain and supports memory and concentration. - Green leafy vegetables and berries (spinach, broccoli, blueberries, etc.)
These includeAntioxidantprotects brain cells from oxidative stress, which can also be called "brain rust." It helps prevent brain aging and maintain youthful function. - Fermented foods (yogurt, natto, miso, etc.)
It is said that "the intestines are the second brain," and the condition of the intestines is closely related to mental health. By increasing the number of good bacteria in the intestines with fermented foods, you can improve your intestinal environment and stabilize your mood.
On the other hand, consuming too much sugar and processed foods can cause sudden fluctuations in blood sugar levels, making you moody and causing inflammation in the brain, so it's a good idea to be conscious of your intake and limit it.
Habit 2: Refresh your brain by moving
Exercise is the best gift not only for your body but also for your brain. Moving your body has so many benefits for your brain.
- Increased blood flow to the brain
Exercise gets your heart pumping and improves blood circulation throughout your body, which delivers fresh oxygen and nutrients to your brain, making you feel refreshed and clear-headed. - "Happy hormones" are secreted
Rhythmic exercise, such as walking, stabilizes mood and increases feelings of well-beingserotoninThis promotes the secretion of brain substances (neurotransmitters, which act as information relays within the brain). This is why you feel refreshed after exercise. - Helps new brain cells grow
It is known that exercise helps generate new nerve cells in the hippocampus, the part of the brain that controls memory. In other words, exercise develops the brain.
You don't have to do intense training. Start by incorporating a little bit of "movement" into your life, such as "taking a 1-minute walk a day" or "taking the stairs instead of the elevator."
Habit 3: Recover your brain with quality rest
In modern society, we are constantly bombarded with information and our brains never have time to rest. That is why consciously giving your brain a rest is essential to building a resilient brain.
Quality sleep
Sleep is not just rest. While we sleep, the brain cleans waste products accumulated during the day and organizes and consolidates memories, which is a very important task."Time to clean and maintain your brain"If you continue to lack sleep, this task will be hindered, you will become more irritable, and you will not be able to concentrate. Improve the quality of your sleep by refraining from using your smartphone before going to bed, making the room dark, and creating a relaxing environment.
Mindfulness (brain training)
Mindfulness is a mental training that focuses your awareness on the "now, this moment." It is a practice that helps you get out of a state where your mind is filled with regrets about the past or worries about the future, and return your mind to the "now."
For example, try spending just five minutes a day in a quiet place paying attention to your breathing. Just focus on the sensations of your stomach expanding and contracting as you inhale and exhale. This is very effective in calming a distracted mind and reducing stress.
Author's thoughts
After reading this article, I realized once again that the accumulation of small daily habits will shape my mind and body in the future. In particular, expressions like "preventing brain rust" and "brain cleaning time" are very easy to imagine and are interesting. When we are busy, we tend to put off eating, exercise, and sleep, but I want to think of these as the best investment we can make in ourselves and cherish them.
This article is based on the following original articles and is summarized from the author's perspective:
A Psychiatrist's Approach To Improving Mental Health Through
Lifestyle