MIT\'s four brainpower rules. 1) Box breathing with a mantra tha

MIT's four brainpower rules. 1) Box breathing is a simple way to help
calm your brain. Studies also show that it can reduce levels of
cortisol, which is the chemical produced when the body is under
stress. 2) I never use screens one hour before bedtime. 3) I keep my
gut-brain axis strong by eating foods that keep me hydrated, have
healthy fats, and are easy to digest. 4) Come up with a mantra that
you can say in the morning, like: “Brain fog is a state of mind." I
will go to bed early tonight and be fine tomorrow.” By articulating
your goals to yourself out loud, you can start to be more intentional
about changing your habits. And through that repetition, your brain
and body will start to follow suit. #help #like #chemical #hanbit
#brain power up #power

MIT neuroscientist shares 4 things she never does to eliminate ‘brain
fog and forgetfulness
https://www.cnbc.com/2023/01/31/neuroscientist-how-to-avoid-brain-fog.html

HEALTH AND WELLNESS

MIT neuroscientist shares 4 things she never does to eliminate ‘brain
fog and forgetfulness

Published Tue, Jan 31 202310:40 AM ESTUpdated Tue, Jan 31 20231:04 PM EST
Tara Swart, Contributor@TARASWART
SHAREShare Article via FacebookShare Article via TwitterShare Article
via LinkedInShare Article via Email
Tatiana Maksimova | Getty

The alarm goes off. You get dressed, grab your coffee, and head to
work. But by lunchtime, you start to feel disorganized. You reread
emails because you lack focus and mental clarity.

There’s nothing worse than brain fog. In addition to stress and lack
of sleep, it can be caused by the immune system creating an
inflammatory response in the brain. This can lead to symptoms like
poor concentration and memory, or difficulty making decisions.

As a neuroscientist, I study the causes of brain fog and
forgetfulness. To avoid them, here are four things I never do:

1. I never let my body get tense for too long.

Even if you think you’re relaxed, your body may be physically tense
(e.g., stiff neck, back or shoulder pain). This can be a result of
stress from things like unfinished tasks or looming deadlines.

So when I notice that my body is tense, I immediately do an exercise
called “box breathing”:

Inhale through your nose as you slowly count to four seconds.
Hold your breath for a count of four seconds.
Exhale through your nose, releasing all the air from your lungs, as
you slowly count to four seconds.
Hold your breath for a count of four seconds.
Repeat for at least four rounds.

Box breathing is a simple way to help calm your brain. Studies also
show that it can reduce levels of cortisol, which is the chemical
produced when the body is under stress.

2. I never use screens one hour before bedtime.

As tempting as it might be to scroll through Instagram or watch TV
before bedtime, these activities can be too stimulating for the brain.

Instead, I try to read a book before turning out the lights. If that
doesn’t help me sleep, I do a “relaxation body scan,” squeezing and
releasing muscles — starting at my toes and all the way up to my head.

Ideally, we need about eight hours of sleep a night. More than that
can lead to a depressed mood, and less than that doesn’t give the
brain enough time to rest and reset.

3. I never load up on glucose.

If your gut isn’t healthy, your brainpower can falter, too. I
strengthen my gut-brain axis by maintaining a diet rich in hydrating
foods, healthy fats and digestible protein.

Most important of all, I try to avoid sugar. Your brain uses glucose
(sugar) as fuel, but refined carbohydrates like high fructose corn
syrup found in sodas are not good sources of fuel. Your brain gets a
burst of too much glucose, then too little.

This can lead to irritability, tiredness, mental confusion, and
impaired judgment.

I also eat foods rich in magnesium — whole grains, leafy greens, dried
beans and legumes — to help regulate my mood and sleep cycle. And I
make sure to have my last caffeinated drink of the day before 10:00
a.m.

4. I never go a day without meditating.

I meditate for at least 12 minutes a day.

Doing this at nighttime can help mitigate brain fog the next day:

Remove all distractions from your room.
Sit or lie down in a comfortable position.
Take deep breaths.
Quietly observe your thoughts.
Whatever thoughts come, simply acknowledge them return your focus to
your breathing.

If you don’t like to meditate, you can do a mindful activity such as
cooking or taking a quiet walk.

I also recommend coming up with a mantra that you can say in the
morning, like: “Brain fog is a state of mind. I will go to bed early
tonight and be fine tomorrow.”

By articulating your goals to yourself out loud, you can start to be
more intentional about changing your habits. And through that
repetition, your brain and body will start to follow suit.

Dr. Tara Swart Bieber is a neuroscientist, medical doctor and senior
lecturer at MIT Sloan. She is the author of “The Source: The Secrets
of the Universe, the Science of the Brain,” and hosts the podcast
Reinvent Yourself with Dr. Tara. She works with leaders to help them
achieve mental resilience and peak brain performance, improving their
ability to manage stress, regulate emotions and retain information.
Follow her on Twitter and Instagram.

Don’t miss:

A brain expert shares his 7 ‘hard rules’ for boosting memory and
fighting off dementia
An acupuncturist and pain expert shares the 2 pressure points she uses
to ‘quickly relieve headaches’
Harvard neuroscientist: The ‘most underrated’ skill all successful
people have—‘especially introverts’

3:24
Harvard nutritionist says this is the number one vitamin to keep brain sharp

Sign up now: Get smarter about your money and career with our weekly newsletter
https://www.cnbc.com/2023/01/31/neuroscientist-how-to-avoid-brain-fog.html