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5 Simple Ways to Keep Your Brain Healthy
Your brain is one of the many superheroes in your body. It’s responsible for coordinating your movements, problem-solving, storing your memories, and a lot more.
Yet, most people take their brain health for granted until they start recognizing a change in their memory or other cognitive functions.
The bad news is, as we age, facing some memory loss is normal.
The good news, however, is that you can influence your brain health through simple steps at any age. That’s mostly because our brain is able to produce new brain cells beyond childhood.
In her popular Ted talk, neuroscientist Sandrine Thuret describes how the process of neurogenesis helps us grow new brain cells while also improving our mood and memory.
神经科学家桑德琳·图雷特 (Sandrine Thuret) 在她的Ted演讲中描述了神经协助培养新的脑细胞，同时帮助人类改善情绪和记忆力的过程。
According to psychiatrist and brain disorder specialist Daniel Amen, you have a 50% risk of being diagnosed with Alzheimer's or another form of dementia by the age of 85.
根据精神病学家和脑部疾病专家丹尼尔·阿门 (Daniel Amen) 的说法，一个人在85岁时被查出患有阿兹海默症或其他形式痴呆症的可能性高达50%。
To avoid those risks and make the most of your life, you better take care of your brain before facing problems.
Regular movement isn’t only good for your heart (and waistline); it’s also inevitable for a healthy brain.
Even 30 minutes of aerobic exercise such as walking, swimming, or cycling, five times per week can help to keep your brain sharp.
This might not sound like a big challenge, but for most people, it is.
With almost 40% of the global adult population being overweight or even obese, it’s no wonder that so many people face problems with their memory and concentration levels.
We all want to live long and happy lives, yet, we struggle to take care of our biggest asset: Our body.
Research proves that exercising can increase the size of our hippocampus, which is the area of your brain responsible for learning, memory, mood, and emotions.
If you’re used to spending the vast majority of your time glued to a chair, adding some movement to your daily life might first sound challenging. But if you think of it as a free and easy way to invest in your (brain) health, getting up and going on a 30-minute walk should be a no-brainer.
如果你大部分时间都坐在椅子上，那么在日常生活中增加一些运动听起来可能具有挑战性。但是，如果你可以将运动视为维护大脑健康的一种免费且简单的投资，那么起床并步行 30 分钟应该是不费吹灰之力的。
When You Stop Learning, Your Brain Starts Dying
The rule is simple: If you don’t use it, you’ll lose it.
Most people don’t have a bad memory because they’re old. They have a bad memory because they have bad habits, including spending all their days similarly.
To keep your brain healthy, you need to stimulate it to break free from your habitual way of thinking. Instead, you want to challenge yourself and develop new brain pathways by trying new activities.
This could include learning new skills, such as playing an instrument or learning a new language. But it could also involve traveling to new places, completing a jigsaw puzzle, or engaging in other mentally challenging activities.
Keeping your brain healthy isn’t about doing crazy things. It’s more about trying something new and stepping slightly out of your comfort zone.
Magic Happens When You Allow Yourself to *Dream* a Little More
According to research, 1 in 3 adults don’t get enough sleep.
While motivational speakers are often telling people to sleep less, the truth is that a lack of sleep only turns you into an ineffective hustler who’ll most likely fail to achieve his goals.
Sleeping less than seven hours per day lowers your blood flow and impairs your cognitive abilities.
When you sleep, you allow your brain to rest and heal. That’s when you take a pause from the constant information overflow and process everything you learned and experienced throughout the day.
However, brain health isn’t only about how much you sleep. It’s also about the quality of your sleep.
Some easy ways to get a good night’s sleep are:
• Reducing blue light exposure through screens at least an hour before going to bed.
• Avoiding excessive workouts or big meals late in the evening.
• Sticking to a nighttime routine and going to bed at the same time every day.
This Is Easy
Another simple yet increasingly underrated way to keep our brains healthy is to socialize and stay connected to our loved ones.
Investing in your relationships doesn’t only feel good. It’s also healthy for your brain.
Good friendships can lead to less anxiety and worrying, which are both toxins for our brains.
Socializing and surrounding yourself with people (preferably those you actually like) is particularly relevant when you age.
Research even proves that those who are happy in their relationships and avoid being lonely reduce their risk of cognitive decline.
Forming and maintaining new friendships isn’t always easy, but what you can always do is volunteering for a good cause, joining social clubs, or signing up for local exercise classes.
These are all win-win investments that’ll help you live a happier, healthier, and probably also longer life while making an impact.
Don’t Ignore the Obvious Stuff
You can literally fuel your brain through the food you eat. Yet most people do the contrary and fill their bodies with transfats, toxins, and high sugar foods, which accelerate memory loss.
Even though our brains only weigh 2–3 kilos, they suck up to 20–30% of the energy we gain from food. That’s why fueling your brain with the right ingredients matters so much.
Some easy ways to consume brain foods are increasing your intake of Omega 3 and 6, found in nuts and seeds.
食用健脑食物的一个简单方法是增加坚果和种子这些富含Omega 3 和 Omega 6的食物的摄入量。
Coconut and olive oil are great alternatives to keep your brain sharp as well.
And the easiest way to keep your brain healthy is by consuming lots of foods that are high in antioxidants, such as berries, turmeric, dark chocolate, and ginger.
Another no-brainer to keep your brain sharp is drinking enough water.
It’s no wonder you’re feeling sluggish and struggling to focus if you’re ignoring your need for at least 2.5 liters of water per day.
Apart from eating well and drinking enough water, your breath can also influence your brain health.
Research proves that the way we breathe shapes our emotional states. Slow, controlled, and deep breathing can help you calm down and feel better.
In a nutshell, keeping your brain healthy is mostly about using it to minimize certain risks that stem from an unhealthy lifestyle.
You are in charge of your brain health. Going on short walks, trying new things, sleeping a little more, and spending time with your loved ones are no magic pills. Yet, they can help you stay happy and healthy.
If you combine those fun activities with the right diet, proper hydration, and avoid toxins through alcohol, nicotine, and highly processed foods, you’ll be on the best way to age with a healthy body and mind.
Russia, Ukraine express willingness to negotiate amid int'l appeal for peace******
As military conflicts between Russia and Ukraine continue to intensify, both sides have expressed willingness to talk with each other to solve the crisis through dialogue.
Despite the sanctions imposed by some Western countries, there are still members of the international community calling for a peaceful solution to the ongoing problematic issue.
Negotiation possibility emerges
The Russian armed forces have disabled 211 military infrastructure facilities in Ukraine since the operation began on early Thursday, Russian Defense Ministry spokesman Igor Konashenkov said on Friday night, up from 118 facilities reported in his morning briefing.
Konashenkov also announced on the same day that Russian forces have captured the Hostomel airfield in northwestern Kiev and blockaded the Ukrainian capital from the west, and will continue to perform tasks in the areas of other cities.
Russia has also taken full control of the Chernobyl nuclear power plant and military units of the two sides there have reached an agreement on the protection of the nuclear facilities and the sarcophagus.
"Fighting is going on all over Ukraine. Let's sit down at the negotiating table," Ukrainian President Volodymyr Zelensky was quoted by the Interfax-Ukraine news agency as saying on Friday, calling for talks to end the intense conflict.
Later Friday, Kremlin spokesman Dmitry Peskov confirmed that Russian President Vladimir Putin is ready to send a delegation to the Belarusian capital of Minsk for negotiations with Ukraine at the level of representatives of the defense ministry, the foreign ministry and the presidential administration.
Russian Foreign Minister Sergei Lavrov told a briefing that his country has no plan to occupy Ukraine and Moscow is ready to hold negotiations straight after the Ukrainian forces "lay down their arms."
The two sides are currently discussing a date and place of negotiations, according to Zelensky's press secretary Sergii Nykyforov, noting that "Ukraine was and remains ready to talk about a ceasefire and about peace. This is our permanent position."
"The sooner negotiations begin, the more chances there will be to resume normal life," he said.
Some Western countries have announced sanctions against Putin, Lavrov, and some other senior Russian officials over the ongoing military operation in Ukraine, while Peskov noted that the sanctions were not painful for any representative of Russia's top leadership.
The Kremlin spokesman also told reporters that "retaliatory measures will follow," while the details have not been confirmed yet.
United Nations (UN) officials and global leaders are voicing concerns over the issue and calling for a peaceful solution facing the military conflicts and dispute of sanctions.
UN Secretary-General Antonio Guterres said in a statement that the situation "is not irreversible," appealing to all parties concerned for protecting civilians and upholding international humanitarian and human rights law.
Guterres also appointed Amin Awad, former official in the UN High Commissioner for Refugees with over 30 years of experience in field of humanitarian affairs, as UN Crisis Coordinator for Ukraine.
Abdulla Shahid, president of the 76th session of the UN General Assembly (UNGA), on Thursday called for an immediate ceasefire in Ukraine and peaceful means to settle disputes.
"I call for an immediate ceasefire, deescalation of tensions and a firm return to diplomacy and dialogue," said the UNGA president in a statement.
Underscoring that the UN Charter is based on the principle of sovereign equality, Shahid called on all member states to settle their international disputes by peaceful means.
Chinese State Councilor and Foreign Minister Wang Yi said on Friday that China firmly stands for respecting and safeguarding the sovereignty and territorial integrity of all countries and earnestly abiding by the purposes and principles of the UN Charter, during his phone talks with British Foreign Secretary Liz Truss, the European Union's High Representative for Foreign Affairs and Security Policy Josep Borrell as well as Emmanuel Bonne, diplomatic counselor to French President Emmanuel Macron.
"The present situation is something we do not want to see," said Wang, stressing that China supports and encourages all diplomatic efforts conducive to the peaceful settlement of the Ukrainian crisis.
Cairo urges finding a political settlement to the crisis in a manner that preserves international security and stability, the Egyptian Foreign Ministry said in a statement on Thursday, affirming the importance of upholding "dialogue and diplomatic solutions."
During his meeting with Putin in Moscow on Thursday, visiting Pakistani Prime Minister Imran Khan said that conflict was not in anyone's interest, underlining Pakistan's belief that disputes should be settled through dialogue and diplomacy, according to a statement released by Khan's office.
Austrian President Alexander Van der Bellen said on Thursday that "everything must now be done to avoid further escalation and to protect lives."
Emphasizing that "peace comes first," Van der Bellen said the way to the negotiating table must be open to all sides.