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free make sure you act fast ok back to the video the fourth thing you should be
doing if you want to optimize your brains mental health is exercise now
exercise is one of the more important things on this list because it actually
does quite a lot of things that in turn will improve your overall mental health
it’s long been known that regular exercise improves your sleep quality which as
we now know is pretty important exercise also causes theism BDNF which again
will help protect you from dementia Alzheimer's and has also been shown to slow
down the natural deterioration of your brain as you get older not only that but
exercise also improves your overall mood when you exercise regularly your body
releases a variety of feel-good endorphins lowering stress and reducing anxiety
the better your mood is the easier it is for you to focus and get things done
on top of that recent studies have also started to point to the fact that
exercise can affect your actual brain size.
a study
conducted in 2017 at the Western Sydney University found that regular exercise
led to a significant increase in the size of the hippocampus which plays crucial
role in learning and memory other studies also suggest that exercise can lead
to growth in the prefrontal cortex and the medial temporal lobe which also play
very important roles in long-term memory and interestingly enough self-control
which in theory should help you build and break habits easier these are only
some of the numerous benefits that exercise can bring to the table the point is
if you want to improve your mental health you definitely need to be exercising
and it doesn't have to be intense to our workouts at the gym every single day
studies have found that simply doing some light exercise like jogging for 30
minutes a day can provide you with almost all of the benefits I listed above
and finally number five on theist and the one thing that I considered to be the
most important in regards to optimizing your mental health drum roll meditation
now I know I know talk about meditation a lot on the channel but oh my there
are just so many benefits a study conducted in 2012 used firm scans to look at
the brains of people while they were learning how to meditate for the first
time over period of eight weeks they discovered that meditation drastically
reduced the amount of activity in the amygdale even randomly throughout the day
this is the part of your brain that is responsible for negative emotions such
as fear anger anxiety and even sadness which means that meditating can
drastically improve your ability to control your negative emotions and like we
discussed before when you are in a good mood it is significantly easier to
study and focus and also to stop you from turning to your bad habits and thesis
only one of the many reasons why meditation is good for your brain health
because
another study conducted in 2011 published
in the Proceedings of the National Academy of Sciences compared the brains of
regular meditation practitioners with the brains of those who are completely
new to it the focus of this study was on the default mode Network also known as
the DM n which is the part of the brain that is most active when you are not
focused it is the same part of your brain that is responsible for the random
thoughts that pop into your head when you're daydreaming in class or when you
‘retrying to fall asleep at night the study found that those who practice meditation
regularly have less activity in their DMN throughout the day and this is
actually a good thing because it means that people who practice meditation are
more focused on what's happening in front of them as compared to having their
mind wander around and to top all of this off an interview was conducted in
2015 where Harvard neuroscientist Sarah Lazar stated that regular meditation
leads to significant growth in three very important regions of the brain the
first being the left hippocampus which again plays a huge role in your learning
ability your memory and your ability to control your emotions the second being
a region called the temporal Pareto Junction which deals with your ability to
empathize with others and something called perspective-taking which is
basically being able to perceive hypothetical situations accurately in your
mind this is important because it allows you to plan and execute things more
effectively the third and final region of your brain that meditation has been
shown to grow is called the ponswhich is responsible for some of our major
senses such as our ability to taste to hear motor control balance and even our
facial expressions so in a way meditation will improve almost all of your
overall senses all in all research suggests that meditation is one of the
healthiest things that you can be doing for your mind especially if your main
concern is about focus or self-control and these are the five things you should
be doing in order to optimize your brain’s health sleep cutting out sugars
exercising learning and meditation let me in the comments down below which one of
these five he wants a start or work on today and besides that guys stay tuned
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