How to start the morning to help wake up the brain
A Life / / December 19, 2019
Takashi Tsukiyama
MD, a practicing physician and scientist, a neuroscientist. Kitasinagava director of the hospital at the Medical Research Center Cavanaugh.
You feel cheerful in the morning?
To the brain worked well, it needs a suitable environment in which he could respond to constant change. You can not save brain youngIf life is extremely monotonous every day to spend in the same room, to perform the same routine actions. And the circle of your communication is limited. However, there are some things that it is better not to change. This is the mode of the day.
We must wake up every morning at about the same time, then spend some time in the sun. Try to do the most important things to do at the time of the brain most active in the evening to go to bed as early as possible. If you constantly stick to roughly the schedule, then the brain will work more stable. And it is very important for everyone.
When people come to me patients who have problems with it, it takes about such a conversation:
- I began to think worse of late ...
- When it is most likely to happen?
- When I talk to people.
- How is it shown?
- Suddenly, everything flies out of my head, I can not find the words.
- But now you're okay with me talking, is not it?
- Yes, there are days when I feel good.
The patient is aware that sometimes can normally engage in dialogue, and sometimes - not. He spoke to me without any problems, as I directed the conversation by asking questions. Usually in such cases, brain function is not impaired, the problem - in an unstable brain activity.
It is not possible to conduct long complex conversation, when the frontal lobes of the brain needs a rest. In the midst of the conversation, thought process activity gradually decreases, and soon you stop to realize what was going on. You can not figure out what to say. However, the area of the brain responsible for emotion, is still running, and you realize in what a terrible situation hit and start to panic.
The brain has a special function of suppressing fear, but also for its activation energy is required. Thus, the forces of the thinking is simply no choice... and you find yourself in a situation where all are unable to think. In such conditions it is difficult to perceive the voice of the caller.
It often happens that the person retires from work for some time, such as six months, lives in a fairly free mode, and then tries again to get a service, and is surprised that he is interviewed difficulties. What is it so striking? It's simple - he is aware of the difference between how well pondered before, and how bad it is now, what he gets.
When such patients ask a question, what time they get up in the morning, they usually can not tell the exact time. They say something like: "It depends, but always in the morning ..." Such a response is still not possible to draw the conclusion that in this lies the root of all problems.
Therefore, I will direct them to the survey asks about daily routineI try to find the cause, taking into account the possibility of emotional distress. And very often after an analysis of the overall picture still appears that the main cause of the difficulties - noncompliance. So I advise patients to create a clear starting point in his daily routine.
The human brain is not a machine, it can not equally effective in all work 24 hours a day. It is a live system that has active work periods alternate with periods of rest. Try to bring their activities in compliance with these maximum periods.
You probably know about the time zone change syndrome (jet lag). This is a condition where the brain operation ceases to coincide with the order of the day. You have to act, but it is impossible, because the brain at the time used to rest. And vice versa - you want to go to bed but can not sleep, because the brain is active at this time.
Like this feels brain when daily routine is broken. The only way to fix it - create a starting point in everyday life. If you choose to wake up to, say, 7 o'clock in the morning and always wake up at seven. Sometimes this one simple step suffices to state of the patient with the reduction of symptoms of intelligence improved.
Noncompliance leads to lower intelligence
Unstable operation of the brain due to such changes in living conditions - this is a temporary phenomenon.
But if a long time do not give the brain loads, He will wean from active work. This leads to a deterioration in its operation. It becomes more difficult to conduct a conversation, a long time to think about anything. The brain is so constituted that it begins to avoid unsuccessful actions. As a result, it lost every opportunity to give it the desired load. Because of this, he begins to function worse.
The neglect of the regime of the day - a straight road to dementia, and this is no exaggeration.
You find yourself in a vicious circle, and the result is similar to jet lag condition can be replaced by a more serious problem - a decrease of intelligence, which is more difficult to cure. I will allow myself a pretty strong language, because what I am about to say - a very important thing. The neglect of the regime of the day - a straight road to dementia, and this is no exaggeration.
The brain is lazy. How to make it work
Those of their patients who are used to living without a clear daily routine, I as educational purposes shall be designated on the reception early in the morning. I went for it, because if they just say, "Wake up at a certain time," most of them will not do anything.
A person must be in an environment where some external force (school, work, or something like that) forces him to act.
If you leave it without coercion, he will obey the demands of the primitive areas of the brain responsible for emotions. As a result, he will avoid the routine activities that seem to be bored, and will follow their simple desires. The brain is lazy and want everything to be easy and uncomplicated.
But it should not be at all. Yes, the brain tend to be lazy - I can confirm this as a doctor. If you do not go to work or to school, I advise you to visit anything and set yourself a starting point.
The brain, too, need to warm up
In addition to the starting point, there is one more important thing: the brain must be given the opportunity to "warm up". If you wake up at a certain time and a bit of stand up in the sun, then the brain is somehow included too the operating mode (humans and animals compares its internal clock with the intensity of the solar Sveta). However, one can say that from that moment the brain is fully awake.
The brain begins to actively work only two hours after awakening.
You've probably heard that it begins to actively work only two hours after waking up, and if you're going to take the exam, you have to get up at least two hours prior to entering the classroom. But if these two hours of activity will differ little from sleep, it does not give the desired results.
Like the body, the brain needs a workout. I think that few people of the athletes begin their training with a serious load, and the brain in the same way it is important to start working with the most simple things. Of course, the usual calculation of cash or rewriting newspaper articles - is also a good option, but will be much more efficient to move and speak.
The brain is responsible not only for the mental activity
Talk about a load area of the brain that are responsible for movement and speech. You wonder why we suddenly want to use the area of the brain responsible for movement, if we need to "wake up" those who are responsible for thinking? I'll explain.
Brain - is not only a generator of ideas, although many think so.
If you look at the process of development of the child, until the appearance of the capacity for higher thought processes, it can be seen that the brain has a large and complex structures that are responsible for movement, emotion, and the like. This is in addition to the main systems responsible for thinking.
First, people have learned to walk upright, then they began to use his hands, then developed the vocal apparatus and invented language, then we started to think about difficult things. Morning warm-up, which includes the load on the primary functions of the brain - is a great way to "wake up" the area responsible for thinking.
If you wake up every morning just before leaving the house, take the metro or train without going through the ten foot minutes, and the whole time spend on the computer, try to wake up early and perform a couple of things here in this list. Most effective way to do this in the morning.
- Walking or other light exercise.
- Cleaning the room.
- Cooking.
- Caring for plants.
- Simple dialogue with someone (a greeting, sharing a pair of replicas).
- Reading aloud (if possible, at least 10 minutes).
How to improve blood flow to the brain
The following considerations will help you better understand the relationship between areas of the brain responsible for movement and thinking.
The first (movement) are approximately in the center of the cerebral cortex. If they are actively used, there will be good to circulate the blood. This is particularly evident during walkingBecause these areas are close to the parietal lobe.
When walking the main burden falls on his feet, but involved the whole body as a whole, therefore, the blood supply of the brain improves. This is one of the reasons for increase of intellectual abilities after a walk.
I spend the morning
For example, I will tell you about your daily routine. I get up at 5:30 in the morning. Work in the hospital begins 8:30. This period of three hours, I find time for brain workout. I wake up, open the window for some time standing in the sun. Then I change clothes, children wake (for this I have to go up and then go down the stairs). At this point, I use it as well.
Then - time cleaning room. I quickly embrace at the room and navozhu order where necessary. At the same time I perform actions with little load on the hands, but still there is the activity of the frontal lobes, responsible for the selection and decision-making. So my cleaning can be considered quite suitable training.
After restoring order in the room, I'm going to walk the dog. I walk for about an hour, sometimes thinking that now is a good blood circulates throughout the brain. I meet the neighbors, who say to me: "Doctor, I always see you in the same place at the same time" - which is exactly what you need. It is not necessary in the morning to force the brain to respond to changes, it is better to start with the usual things and give him a good wake up for him.
But sometimes I change the route. The brain, and so begins to work more actively, as soon as you go outside, because it has to provide security. But if you go the other way, the activated additional mental processes, you begin to look more at the sides.
Exchange of greetings and a few words to help the brain to wake up
After breakfast with the family I'm going to work in the clinic "Dysan Kitasinagava" or Kitasinagava hospital. Colleagues and other office workers tell me: "Good morning."
Nowadays people have forgotten about the importance of greetings, but to say a word or two in the morning - it's very good for the brain.
I do not usually just say hello, but I try to share with someone a couple of phrases, such as "Good morning. What you decide about yesterday's problems? "Or" Did you see the game, "Real Madrid"? Beckham played great, is not it? "Thus, in my morning exercises and included some phrases for the brain and the perception of information at the hearing.
At 8:30 I start working. The brain is already in a state of readiness. Then my brain is most active - this time to 11:30. I try to finish as much as possible it is important things for these three hours.
Why reading aloud is useful for the brain
Recently we began to talk a lot, that reading aloud is very useful. This is true, because in this process involves not only the eyes and vocal apparatus, but also to work with information (perception → processing → Playback).
When we read the text himself, some places may remain obscure, but to read aloud, you need to delve into the content. This is exactly the stage of information processing. Pronunciation of the text - it is the stage play.
Constant reading aloud will be especially useful to those who had little contact with humans. As you read the text, rather than just try speaking it, and imagined as doing it to someone else.
Morning exercise is good affects the speed of the visual perception of the information, and at the hearing, and the possibility without hesitation to express their thoughts, including writing. If you give an example from the sport, then it looks like a simple exercise in the team.
Accustom themselves more in the morning to do something hands
Cooking or taking care of plants are effective as of the morning warm-up for the same reason as the room cleaning. Here we will use not only physical activity (working with his hands), but also the frontal lobes: the selection and making decisions. In addition, it is a creative process that forces us to think.
To do something with your own hands can be not only in the morning: it is always a good incentive for the brain. And contact with nature and yet soothing. When an area of the brain responsible for emotions, is at rest, the frontal lobes do not need to waste energy on the suppression of anger and rage.
What time to wake up in the morning and that it include in its "charge" - everyone decides for himself. I described his version, but someone has to spend more time to intensify the work of the brain, and the other will be difficult to move so much. Try different ways and stop at one that suits you best. But there are three rules that I ask to remember:
- Adherence is important for the stable operation of the brain.
- To do this, create a starting point: get up always at the same time.
- Brain workout is also important. You need to move and speak.
These things are much more important than intelligence training, but they are often ignored. Only at the expense of compliance with such simple rules will achieve many major changes in the brain.
The right start to the day - this is just one of the healthy habits for the efficient operation of the brain. Of the remaining 14, read in the book "How to forget forget everything. 15 simple habits, not to search for clues throughout the apartment, "Takashi Tsukiyama.
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