Top 5 Ways To Become Mentally Stronger


improvement pill here some of the more
common things that get asked about are being able to learn faster being able to
focus more being able to react quicker in conversations and being able to have
more control over one’s actions now all of these have one thing in common and
it’s that your ability to do any of these things well is determined by how
fit your brain is we focus a lot of time and energy on physical fitness but
almost no one ever talks about mental fitness which is why today I want to
show you the five most important things you should be doing every day in order
to optimize your brain health I saved what I consider it to be the
most important of the five for last so make sure you watch the video till the
very end let’s jump right into it starting off at number one scientists
have known for years that sleep is extremely important for our brain health
as we currently understand sleep plays a crucial role in memory formation a study
conducted in 2012 found that simply getting a good night’s of sleep improved
declarative memory also known as the ability to recall facts by a whopping
20% more recently scientists have started to theorize that sleep also
plays a housekeeping role in your brain there is an interesting protein released
by the neurons in our brain when we are awake called tau when we get a good
night’s sleep our brain will naturally clear away about half of this protein on
the other hand studies have found that when we don’t sleep enough instead of
being halved our tau levels double now what’s so bad about having like four
times higher levels of tau floating around in our brain all the time well a
study conducted in 2019 found that too much tau is strongly correlated with the
loss of synapses in the brain and also neurological and even motor dysfunction
higher baseline levels of tau have also been linked to two very scary diseases
Alzheimer’s and dementia so try your best to get enough high-quality sleep
every single night next up we have diets the saying goes
you are what you eat and that’s not only true for your body but for your brain
and mind as well quick disclaimer I am NOT a certified nutritionist or
healthcare professional you shouldn’t make any serious dietary or lifestyle
changes without consulting with your family
but I think it’s safe to say that there is one food out there that just about
everyone should try their best to limit or if possible avoid completely
especially if you want to improve your mental health and that is added sugars
now sugar inherently isn’t a bad thing our brains do run on glucose which is
basically sugar but this is usually ingested in the form of grains carbs and
fruits the problem is added sugars sugars that are added on top of the
sugar that already exists in the foods we eat according to the Center for
Disease Control the average American now consumes 70 grams of added sugars every
single day and the research suggests that eating that much extra sugar is a
terrible terrible thing for your brain a study conducted in 2016
found that high sugar diets can reduce memory formation in rats by affecting
the hippocampus which plays an important role in short and long term memory
formation another study conducted in 2002 found that excess sugar consumption
reduced the production of a special protein called B D and F research
strongly suggests that low levels of BDNF can lead to memory problems
depression dementia and even Alzheimer’s the more of the story try your best to
stay away from added sugars which fun fact is most commonly consumed in the
form of sugary drinks number 3 on our list is learning for quite some time
people were under the impression that our brain stopped developing in our
mid-20s but it turns out that your brain can create new neurons and connections
until the day you die that is if you continue to learn a study conducted in
2013 looked at elders from the age of 60 to 90 years old and found that those who
attest to learn a completely new skill like digital photography or quilting saw
a huge improvement in their overall memory the more unfamiliar and mentally
challenging the task is the better the cognitive benefits will be so that means
the best types of things to learn are things that you currently have no idea
how to do which is why one of the best things to consider learning is a new
language a study in 2014 conducted by a dr. Thomas
Bock found that learning a second language even if you learn it late into
adulthood drastically increases your ability to focus and concentrate on
tasks it has also been shown to slow down cognitive decline by up to five
years which is why this episode was brought to you today with the help of
the guys at lingoda what if I told you that you can learn to speak a language
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free make sure you act fast ok back to the video the fourth thing you should be
doing if you want to optimize your brains mental health is exercise now
exercise is one of the more important things on this list because it actually
does quite a lot of things that in turn will improve your overall mental health
it’s long been known that regular exercise improves your sleep quality
which as we now know is pretty important exercise also causes the
lissa BDNF which again will help protect you from dementia Alzheimer’s and has
also been shown to slow down the natural deterioration of your brain as you get
older not only that but exercise also improves your overall mood when you
exercise regularly your body releases a variety of feel-good endorphins lowering
stress and reducing anxiety the better your mood is the easier it is for you to
focus and get things done on top of that recent studies have also started to
point to the fact that exercise can affect your actual brain size a study
conducted in 2017 at the Western Sydney University found that regular exercise
led to a significant increase in the size of the hippocampus which plays a
crucial role in learning and memory other studies also suggest that exercise
can lead to growth in the prefrontal cortex and the medial temporal lobe
which also play very important roles in long-term memory and interestingly
enough self-control which in theory should help you build and break habits
easier these are only some of the numerous benefits that exercise can
bring to the table the point is if you want to improve your mental health you
definitely need to be exercising and it doesn’t have to be intense to our
workouts at the gym every single day studies have found that simply doing
some light exercise like jogging for 30 minutes a day can provide you with
almost all of the benefits I listed above and finally number five on the
list and the one thing that I considered to be the most important in regards to
optimizing your mental health drum roll meditation now I know I know
talk about meditation a lot on the channel but oh my there are just so many
benefits a study conducted in 2012 used fMRI scans to look at the brains of
people while they were learning how to meditate for the first time over a
period of eight weeks they discovered that meditation drastically reduced the
amount of activity in the amygdala even randomly throughout the day this is the
part of your brain that is responsible for negative emotions such as fear anger
anxiety and even sadness which means that meditating can drastically improve
your ability to control your negative emotions and like we discussed before
when you are in a good mood it is significantly easier to study and focus
and also to stop your from turning to your bad habits and this
is only one of the many reasons why meditation is good for your brain health
because another study conducted in 2011 published in the Proceedings of the
National Academy of Sciences compared the brains of regular meditation
practitioners with the brains of those who are completely new to it the focus
of this study was on the default mode Network also known as the DM n which is
the part of the brain that is most active when you are not focused it is
the same part of your brain that is responsible for the random thoughts that
pop into your head when you’re daydreaming in class or when you’re
trying to fall asleep at night the study found that those who practice meditation
regularly have less activity in their DMN throughout the day and this is
actually a good thing because it means that people who practice meditation are
more focused on what’s happening in front of them as compared to having
their mind wander around and to top all of this off an interview was conducted
in 2015 where Harvard neuroscientist Sarah Lazar stated that regular
meditation leads to significant growth in three very important regions of the
brain the first being the left hippocampus which again plays a huge
role in your learning ability your memory and your ability to control your
emotions the second being a region called the temporal Pareto Junction
which deals with your ability to empathize with others and something
called perspective-taking which is basically being able to perceive
hypothetical situations accurately in your mind this is important because it
allows you to plan and execute things more effectively the third and final
region of your brain that meditation has been shown to grow is called the pons
which is responsible for some of our major senses such as our ability to
taste to hear motor control balance and even our facial expressions so in a way
meditation will improve almost all of your overall senses all in all research
suggests that meditation is one of the healthiest things that you can be doing
for your mind especially if your main concern is about focus or self-control
and these are the five things you should be doing in order to optimize your
brain’s health sleep cutting out sugars exercising learning and meditation let
me in the comments down below which one of
these five he wants a start or work on today and besides that guys stay tuned

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