Hello, everyone.
This is Enta.
This is a continuation of my last post! I'm going to share what I found out about ways to combat memory loss. It's seriously bad! lol
① Sleep Is the Best
It appears that memory consolidation occurs only during "non-REM sleep," and the amount of sleep required is7 to 9 hours.(Results may vary.)
It seems like the saying “You can catch up on sleep by sleeping in over the weekend” is a lie, lol.
Alcohol helps you fall asleep but disrupts deep sleep.
Stop using your smartphone one hour before bed. (Though I hear this varies from person to person, lol.)
② Aerobic exercise. Separate from on-site work
It’s not true that “since I’m physically active on the job, that’s enough.”
Aerobic exercise that raises your heart rate increases the production of substances that promote the growth of brain neurons.
People who continued doing 40 minutes of aerobic exercise three times a week for one yearIt seems that the volume of the hippocampus increases by about 2%,It was supposed to shrink, but instead it grew.
It's not too late!! lol
Apparently, it's fine to raise your heart rate (to around 150) for 15 minutes every other day.
It's fine to do 30 squats a day (10 in the morning, 10 at noon, and 10 at night).
In any case, do exercises that engage your large muscles to get oxygen to your brain!
If you can do 10 squats while holding a single casing, you'll become the strongest!!!
③ Eat some canned mackerel!
BluefishDHAIt is a major component of the membranes of nerve cells in the brain.
Eating oily fish at least twice a week helps reduce the risk of cognitive decline.
Canned mackerel: cheap, tasty, and good for your brain.
It's the best lol
④ Don't let stress build up
Apparently, prolonged high levels of stress hormones can damage the hippocampus!
"Low levels of stress that persist for years" cause greater damage to the brain.
That’s exactly what a site manager would say, isn’t it? (Supervisors are constantly dealing with the stress of the job, after all, lol.)
It doesn't matter if it's fishing, weight training, or anything else.
"Time spent away from the workplace" protects your brain.
My hobby is keeping my brain in shape.
Lately, I've been running in the mountains (Mt. Kinka in Gifu Prefecture) on the weekends, lol. (Want to join me?)
For now, here are these three!
No. 1: Stop using your phone before bed and get 30 more minutes of sleep(*There's a treatment called melatonin therapy, and taking it makes you fall asleep right away.)
2nd Place: Do your morning site inspection at a brisk pace (2–3 times a week)
3rd Place: Eat canned mackerel twice a week
These three things for three months.
It's not too late for people in their 40s and 50s and older.
Let's take care of our hippocampus!! Especially the coach!!!
I couldn't tell my classmates this, but I'll casually try to teach them about smartphones, cardio, and canned mackerel lol
And one more thing!
Drink a spoonful of honey before bed!
You'll sleep soundly all the way until morning!(I'm doing it.)
But it has to be pure honey!
See you later.
