SITTING STILL
"When we sit for long periods (more than three hours), our inactivity leads to reduced blood flow to the brain and less oxygenation and
nutrient supply," says Dr Jenny Brockis, author of Future Brain: The 12 Keys to Create Your High-Performance Brain.
"This leads to reduced brain activity in the part of the brain we use for heavy-duty thinking, planning, ¬organising and decision-making."
ACTION: Take brain breaks by getting up to stretch and move around every 30 minutes. The new FitBit Alta monitors your movements and prompts you to move.
FAST FOOD
"The quickest way to stuff up our brains is to stuff our bodies with fast food," says Dr Brockis.
"Too much sugar, trans fat and salt leads to greater inflammation and brain shrinkage."
ACTION: Eat fresh and unprocessed foods as much as you can.
DRINKING ALCOHOL REGULARLY
Regular drinking lowers the levels of serotonin in your brain and can lead to depression, says Dr Sarah Jarvis, GP and medical
adviser to alcohol -education charity Drinkaware.
ACTION: Many medical experts recommend taking regular days off from drinking to ensure you don't become
addicted. However, it's
important not to assume that taking a break means it's OK to drink to excess the rest of the time.
EATING SUGAR
It's
tempting to reach for a can of cola or a bar of choc when your body and brain is flagging, but excess sugar is associated with
obesity and Type 2
diabetes, both risk factors for
cognitive decline and dementia, says Dr Brockis.
ACTION: Boost your
glucose levels (and cognitive stamina) with the
carbohydrates found in fruit and vegetables instead, says Dr Brockis. "Eating a small banana will do the trick, as will snacking on blueberries, shown to boost memory and concentration for up to five hours.
BEING OVERWEIGHT
"Minding your mind includes minding your weight," says Dr Brockis. "Obesity shrinks the brain and is also a risk factor for cognitive decline." Studies have shown having more fat tissue leads to a greater release of cytokines, messenger proteins that contribute to greater brain
atrophy (decline) in areas
linked with executive function, learning and memory."
相关单词：nutrient
nutrient解释：adj.营养的，滋养的；n.营养物，营养品
nutrient例句：
Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
The roots transmit moisture and nutrient to the trunk and branches.根将水分和养料输送到干和枝。
相关单词：adviser
adviser解释：n.劝告者，顾问
adviser例句：
They employed me as an adviser.他们聘请我当顾问。
Our department has engaged a foreign teacher as phonetic adviser.我们系已经聘请了一位外籍老师作为语音顾问。
相关单词：addicted
addicted解释：adj.沉溺于....的，对...上瘾的
addicted例句：
He was addicted to heroin at the age of 17.他17岁的时候对海洛因上了瘾。
She's become addicted to love stories.她迷上了爱情小说。
相关单词：tempting
tempting解释：a.诱人的, 吸引人的
tempting例句：
It is tempting to idealize the past. 人都爱把过去的日子说得那么美好。
It was a tempting offer. 这是个诱人的提议。
相关单词：obesity
obesity解释：n.肥胖，肥大
obesity例句：
One effect of overeating may be obesity.吃得过多能导致肥胖。
Sugar and fat can more easily lead to obesity than some other foods.糖和脂肪比其他食物更容易导致肥胖。
相关单词：diabetes
diabetes解释：n.糖尿病
diabetes例句：
In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者，医生告诫他们不要吃糖。
Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。
相关单词：cognitive
cognitive解释：adj.认知的，认识的，有感知的
cognitive例句：
As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。
相关单词：glucose
glucose解释：n.葡萄糖
glucose例句：
I gave him an extra dose of glucose to pep him up.我给他多注射了一剂葡萄糖以增强他的活力。
The doctor injected glucose into his patient's veins.医生将葡萄糖注入病人的静脉。
相关单词：carbohydrates
carbohydrates解释：n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物
carbohydrates例句：
The plant uses the carbohydrates to make cellulose. 植物用碳水化合物制造纤维素。 来自《简明英汉词典》
All carbohydrates originate from plants. 所有的碳水化合物均来自植物。 来自辞典例句
相关单词：atrophy
atrophy解释：n./v.萎缩，虚脱，衰退
atrophy例句：
Patients exercised their atrophied limbs in the swimming pool.病人们在泳池里锻炼萎缩的四肢。
Many hoped he would renew the country's atrophied political system.很多人都期望他能使该国萎靡的政治体系振作起来。
