布洛克斯医生称,运动除了可以提高血流量外,还能提高大脑分泌物中脑源性神经营养因子(BDNF)的含量。BDNF素有大脑“美乐棵”之称,它能强健大脑,提高我们的学习和记忆能力。
ACTION: The best exercise for brains? “Anything that gets your heart rate up and makes you puff a bit,” says Dr Brockis. “A 30-minute plus session of aerobic exercise is ideal. Whether it’s walking, swimming, running, cycling, table tennis, kayaking, rugby or golf, the trick is to schedule it on a regular basis, start slow and gradually increase the number of sessions each week, and their duration.”
建议:想知道益于大脑的最佳运动?布洛克斯医生表示:“任何能够让你心跳和呼吸加速的运动都可以。最理想的是进行一组30分钟的有氧运动。慢步、游泳、跑步、骑车,划皮艇,或是打乒乓球、橄榄球、高尔夫,这些都可以,关键是要有规律,开始先慢慢来,之后逐渐增加每周的运动次数和时长。”
EATING SUGAR: DRAIN
吃糖:让大脑变得更迟钝
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.
布洛克斯医生称,当身体和大脑感到疲惫时,人们常常想来听可乐,或吃块巧克力,但是过多摄入糖分容易诱发肥胖症和II型糖尿病,这两者都易导致认知能力下降和痴呆。
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