Patient's question:
Now everyone says that there should be good living habits, I want to know what specific things are included in good living habits? This way, it can be considered a better lifestyle, and it is also better for the body??Doctor's answer:
Adolescence is the best stage for physical development and learning cultural knowledge. Most parents hope their children can be physically healthy and academically excellent, achieving success in society in the future, which requires a strong body and a sharp mind. To benefit adolescents' brain development, it is essential to cultivate good living habits and maintain a scientifically balanced diet.I. Cultivate Good Living Habits
1. Eat a Healthy Breakfast. There is a saying that "have a good breakfast, a full lunch, and a light dinner." However, due to the tight schedule in the morning and some children being lazy to get out of bed, they may skip breakfast. This is very harmful to the brain because skipping breakfast leads to low blood sugar, insufficient nutrition supply to the brain, and a lack of energy needed for morning studies. Long-term neglect of breakfast can affect academic performance and brain development. Fresh milk is the most suitable for breakfast, as it contains high-quality protein and essential lecithin for brain development.
2. Ensure Sufficient Sleep. Sleep is a phase of rest and adjustment for the brain. It not only prevents the exhaustion of cerebral cortex cells but also replenishes energy and restores a new balance between excitement and inhibition. Good sleep enhances memory. Adolescents should aim for 8 hours of sleep per day. Additionally, avoid sleeping under a blanket, as it increases carbon dioxide concentration and reduces oxygen levels inside the blanket, leading to insufficient oxygen supply to the brain. Prolonged exposure to stale air can cause significant brain damage.
3. Drink Enough Water. Water is the most essential component of the human body. Research shows that insufficient water intake accelerates brain aging. Adolescents should drink at least 8 glasses of water daily to meet their body's needs.
4. Engage in Physical Exercise. Exercise not only strengthens bones and muscles but also promotes brain and internal organ development.
5. Avoid Using the Brain When Ill. When feeling unwell or suffering from acute illnesses, rest is necessary. Continuing to study under such conditions not only reduces efficiency but also risks brain damage.
II. Scientific Nutrition and Diet
To meet the brain's nutritional needs, it is best to combine foods with different effects into a balanced diet. The best brain-boosting nutrients and foods, which play a crucial role in the healthy development of the brain, include:
1. Fat. Fat plays a vital role in the complex and refined functions of the brain. Providing the brain with high-quality and abundant fat can promote the development of brain cells and the formation of myelin sheaths, ensuring their proper function. The best foods include sesame, walnuts, naturally raised animal products, and other nuts.
2. Protein. Protein is the foundation of intellectual activity. It controls the excitatory and inhibitory processes of brain cells and plays a significant role in memory, language, thinking, movement, and neural transmission. The best foods include lean meat, eggs, soy products, and fish and shellfish. Fish brains are also excellent for health and brain development.
3. Carbohydrates. Carbohydrates are the energy source for brain activity. When broken down into glucose in the body, they become the brain's primary energy source. The main carbohydrate content in food can generally meet the body's needs. Excessive sugar can lead to excessive fatigue, triggering conditions like neurasthenia or depression. The best foods include whole grains, brown rice, brown sugar, and pastries.
4. Calcium. Calcium ensures the brain's continuous functioning. It maintains the normal alkaline state of the blood, preventing the body from falling into an acidic and easily fatigued condition. Sufficient calcium promotes bone and tooth development and inhibits abnormal nerve excitement. Severe calcium deficiency can lead to irritability, hyperactivity, weakened immunity, poor concentration, delayed intellectual development, and even mental retardation. The best foods include milk, kelp, bone broth, small fish, seaweed, wild vegetables, soy products, shrimp skin, and fruits.
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