Our brains are powerful but often hindered by bad habits. Brain science expert Lin Chengzhi notes that while the brain has innate abilities, it is also shaped by habits and influenced by various factors.
This article explores five common bad habits that can harm your brain and offers tips to build a stronger mind.
1. Stop Learning, Brain Declines
The brain is a "use it or lose it" thing. Learning activates the brain and forms new synaptic connections. When you stop learning, these connections weaken and disappear, leading to memory loss and difficulty in acquiring new knowledge. Hua Luogeng said, "Wisdom comes from learning, and genius from accumulation." To start learning, begin with books that interest you and spark a desire for knowledge.
2. Phone Addiction, Mental Disability
Do you find yourself constantly checking your phone, even without notifications, or scrolling through social media when you should be doing something important? This could be a sign of phone addiction. Fan Deng warns that phone addiction rewires the brain, making it harder to focus and think deeply.
It also impairs decision-making. A study in Frontiers in Psychiatry found that phone addicts take more risks and ignore potential dangers. Psychologist Anders Hansen cautions, "We think we are playing with our phones, but in reality, our phones are playing with us." To protect your brain, reduce phone usage and focus on activities with long-term benefits.
3. Sleep is King, No More All-Nighters
Scientists at Boston University have captured the brain's self-cleaning process during sleep, where cerebrospinal fluid flushes out toxins. However, staying up late disrupts this process, leading to a buildup of metabolic waste and eventually brain dysfunction.
Research from Harvard's Sleep and Cognition Center shows that sleep deprivation severely affects memory. In an experiment, participants who stayed up all night remembered 50% fewer words than those who slept well. The long-term effects of sleep deprivation are even more concerning. Zhang Gaoyi, a guest on "Talk Show," attributes his sharp mind and energy to getting plenty of sleep. Regular sleep and sufficient rest are essential for brain health.
4. Exercise for a Sharper Brain
Wendy A. Suzuki, a neuroscience professor at New York University, shares her experience of how various exercises like kickboxing, dancing, and stretching improved her physical fitness and mental focus. Exercise keeps the brain healthy by promoting blood flow and reducing the risk of cognitive decline.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week, along with muscle-strengthening activities. Choosing a few enjoyable exercises and sticking to them can lead to a stronger brain and a more fulfilling life.
5. Anxiety Hurts, Letting Go Heals
The hypothalamus releases stress hormones when under pressure, preparing the body to face threats. However, chronic anxiety can damage the brain, causing symptoms like sluggishness and mental fog.
Often, anxiety is self-inflicted. Most of the things we worry about never happen. By letting go of unnecessary stress and practicing positive thinking, you can create a healthy mental environment and better handle life's challenges.
By changing bad habits, we can activate and reshape our brains for better performance. Whether you aim to excel in your career or simply live a more fulfilling life, a strong brain is your greatest asset. Avoid harmful habits and embrace practices that enhance mental agility and wisdom. Let's strive for a clearer, smarter future together.
