1. Sleep enough - 7 to 9 hour minimum daily. In the
sleep the body builds new cells, repairs old ones and clears out toxic
waste, e.g. the proteins that cause Alzheimer’s disease. Lack of sleep
contributes to a long list of chronic diseases, impairs the immune
system plus leaves your brain exhausted, so it can’t perform its duties
as well. Undersleeping deteriorates your mental abilities as well as
emotional state - you can suffer from anger, impacience, mood swings
etc.
2. Exercise intellectually. Learning is a life-long
process and your cognitive abilities subject to the rule "Use it or lose
it". Therefore, get a skill of reading new information daily ("Books
turn muggles into wizards" ), solving puzzles/crosswords/sudoku/etc.,
learning new skills, honing the old skills, doing the ordinary routine
in a new way. Choose new routes to get to work, use fresh words to tell
the stories, meet new people, experience new places and foods. Make
daily learning fun and pleasant.
More info here
3. Exercise physically. On a daily basis there should
be some sport activity you enjoy. Meditations, yoga, karate, tai chi,
kickboxing, pilates, dancing - anything fits as long as it keeps you in
shape and satisfies you. Exercises help to reduce insulin resistance,
reduce inflammation, and stimulate the release of growth
factors—chemicals in the brain that affect the health of brain cells,
the growth of new blood vessels in the brain, and even the abundance and
survival of new brain cells. In a study done at the University of
British Columbia, researchers found that regular aerobic exercise
appears to boost the size of the hippocampus, the brain area involved in
verbal memory and learning. So, the reasons are more than sufficient.
Take a go!
4. Improve your diet. From the point where you are,
there is always a space for improvement. Take a thorough analysis of the
food and eating habits and make a list of improvements in it. Get rid of
junk food. Add fruits and vegetables. Limit salt and sugar. Drink enough
water. Try water fasting. You got the idea - strive for better in the
food area as well. Your organism and well-being will be thanksful to you
too.
Here do the search on your own on the basis of your current needs
5. Develop thanksfulness and positive attitude to life. In
addition to being a more pleasant person (and, therefore, having a
better social life) and enjoying your life more, immune system of the
optimists fights back better than the one of the pessimists. Developing
the positive attitude is also a skill, so it can be gained.
6. Walk in the fresh air. 20% of the oxygen you breathe
in is used by your brain to function. Increasing the amount of fresh air
you have can provide greater clarity to the brain, promoting optimal
function whilst helping you to think, focus and concentrate better. Deep
breathing initiates your parasympathetic nervous system, promoting a
state of calmness and quiets your mind.
7. Take contrast showers. The means is debatable but
the consequences are said to be immense - it improves blood flow and
nitric oxide delivery, especially within the brain; reduces systemic
inflammation; supports the connection between the brain and the
digestive system by strengthening vagal tone; improves mood, focus, and
attention.
8.Have a hobby. Adopt a pet. Enjoy the view from your window daily. Do the search on your own
activity here and and it to the list. Ideally,
add some more activities.
Optional further reading 🥰😍:
- Antony William "Life Changing Food"
- James Clear "Atomic Habits"
- Brian Tracy "Eat that Frog"
- Héctor García, Francesc Miralles "Ikigai: The Japanese Secret to a Long and Happy Life"
- Joe Navarro "Be exceptional"
- Jim Kwik "Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life"
"Your youth is certainly finished and old age has definitely arrived if
you feel that you are losing enthusiasm, excitement and energy towards
your dreams and goals.” ― Amit Kalantri