Living in this era of rising knowledge and living standards, with increasing competitiveness, an increasing number of people are experiencing mental decline due to stress. According to physicians, prolonged overuse of the brain causes excessive cerebral load, increasing blood concentration in the brain and leading to the deposition of metabolic substances. Physicians report that in clinical practice, a common complaint from patients is that their memory is not as good as before; they often forget what they were about to do or say the very next second, or they mistakenly believe they have prematurely aged and developed dementia.
Furthermore, a survey released by the Anti-Aging Health Society shows that nearly 60% of urban office workers in China work long hours, averaging over 10 hours per day and more than 50 hours per week, carrying immense physical and mental stress. Cases of death from overwork are frequently heard. When under long-term stress, blood vessels constrict, leading to brain fatigue. In addition to memory loss, it can also trigger physical and mental symptoms such as: difficulty concentrating, unexplained anxiety, unexplained stomach pain, dizziness, fatigue, insomnia, heart palpitations, and mood swings.
Healthcare methods to improve mental sharpness:
1. Adjust your biological clock and get sufficient sleep—at least 6-8 hours per day. Ensure good sleep quality to enhance the vitality of brain cells, which is beneficial for improving memory.
2. Maintain moderate exercise, following the 333 principle (exercise 3 times a week for 30 minutes each time, with a heart rate of 130 beats/minute). This can increase brain weight and cortical thickness and promote the release of beneficial brain chemicals—endorphins. This not only improves mood but also helps enhance memory and intellectual development.
3. Practice deep breathing regularly and train your brain with structured exercises. For example: make lists and jot down tasks to be done as memos for easy recall. Or choose interests that keep brain cells active, such as Go, Chinese chess, or moderate益智 puzzle games, and maintain a high level of interest in new things.
4. Focus on your diet for a healthy brain. A balanced diet provides the nutrients the brain needs. It is recommended to supplement with lecithin, folic acid, vitamins A, C, E, B12, polyunsaturated fatty acids. Deep-sea fish, nuts, and eggs are rich in these nutrients.
5. Prevent brain diseases. Not smoking, excessive drinking, drug abuse, or consuming junk food are the best strategies for protecting your brain.
6. Relieve stress and cultivate leisure activities. Engage in outdoor activities like hiking to absorb phytoncides in the forest. This allows the brain to rest at the right time, relaxes the body and mind, and helps the brain release endorphins.