如何讓你的大腦更健康

{"type":"doc","content":[{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"對於IT行業的從業者來說，由於長期坐着不起來，腰椎和頸椎就很容易出問題。這兩個部位就成了大家關注的重點，各種養生療法也很是關注它們。但是，有一個部位很重要，但恰恰被我們忽視了，那就是"},{"type":"text","marks":[{"type":"strong"}],"text":"大腦"},{"type":"text","text":"。我們經常聽身邊的人說自己的大腦不好使了、不夠用了，實際上就是大腦不健康的表現。那麼，我們要怎樣合理利用自己的大腦呢？我們要怎樣保護它呢？帶着這種種的問題，我學習了"},{"type":"text","marks":[{"type":"strong"}],"text":"得到"},{"type":"text","text":"App上的《"},{"type":"text","marks":[{"type":"strong"}],"text":"給忙碌者的大腦健康課"},{"type":"text","text":"》專欄。本專欄作者"},{"type":"text","marks":[{"type":"strong"}],"text":"張遇升"},{"type":"text","text":"老師是北京協和醫學院臨牀醫學博士，也是互聯網醫療平臺杏樹林的創始人，對大腦有深入的研究。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"通過對專欄的學習，我不僅對自己的大腦有了全新的認識，也瞭解到了保護大腦的一些常用方法。在這篇文章中，我分享一下自己的學習總結，希望大家能更好地愛護自己的大腦，並讓它的潛能得到最大的發揮。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"專欄主要內容"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"在發刊詞中，作者提到了雖然大腦對我們很重要，但很多人卻隨意地對待它的原因，主要有三個：首先，"},{"type":"text","marks":[{"type":"strong"}],"text":"大腦我們日常看不見，它不像身體其他部位那樣經常被人看到、感覺到"},{"type":"text","text":"；其次，"},{"type":"text","marks":[{"type":"strong"}],"text":"大腦沒有痛覺神經，不會主動地提醒你它有什麼問題"},{"type":"text","text":"；再次，"},{"type":"text","marks":[{"type":"strong"}],"text":"我們絕大多數人並不知道該怎麼照顧它"},{"type":"text","text":"。鑑於大家對大腦的認識不足，作者提出了讓大腦更強大更健康的“"},{"type":"text","marks":[{"type":"strong"}],"text":"三步法則"},{"type":"text","text":"”：第一步，"},{"type":"text","marks":[{"type":"strong"}],"text":"避免傷害，要停止做那些給大腦帶來傷害的行爲"},{"type":"text","text":"；第二步，"},{"type":"text","marks":[{"type":"strong"}],"text":"要補充大腦所必需的養料，用科學的方法，經常去滋養它"},{"type":"text","text":"；第三步，"},{"type":"text","marks":[{"type":"strong"}],"text":"想辦法去激活大腦，挖掘它儘可能多的潛能"},{"type":"text","text":"。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"本專欄的主要內容共有"},{"type":"text","marks":[{"type":"strong"}],"text":"十章"},{"type":"text","text":"，我用下面這張思維導圖來進行概括總結。"}]},{"type":"image","attrs":{"src":"https://static001.geekbang.org/infoq/67/670e5d752a0ac4c087d069749452aa3f.png","alt":null,"title":"","style":[{"key":"width","value":"100%"},{"key":"bordertype","value":"none"}],"href":"","fromPaste":false,"pastePass":false}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"怎麼讓腦子更好使"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"我們每個人都想擁有一個強大的大腦，我們說一個人聰明，其標誌就是他的大腦很好使。大腦強大的表現有三：第一，"},{"type":"text","marks":[{"type":"strong"}],"text":"生理上無病、高效"},{"type":"text","text":"；第二，"},{"type":"text","marks":[{"type":"strong"}],"text":"精神上快樂、寧靜"},{"type":"text","text":"；第三，"},{"type":"text","marks":[{"type":"strong"}],"text":"可塑性強(也就是學習和適應能力特別強)"},{"type":"text","text":"。就如在發刊詞中所說，打造強大大腦有個“三步法則”，這裏再來細化一下：第一，"},{"type":"text","marks":[{"type":"strong"}],"text":"避免傷害是爲了保護大腦這個器官，不要做傷害它的傻事"},{"type":"text","text":"；第二，"},{"type":"text","marks":[{"type":"strong"}],"text":"合理滋養是爲了滿足大腦的生理需要，讓它能夠正常運轉"},{"type":"text","text":"；第三，"},{"type":"text","marks":[{"type":"strong"}],"text":"充分挑戰是爲了刺激大腦產生更多神經細胞，幫助神經細胞產生更多更持久的突觸連接，發揮大腦的潛力"},{"type":"text","text":"。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"爲了保護大腦，爲了讓腦子更好使，我們需要盡力避免大腦受到四種傷害，分別是："},{"type":"text","marks":[{"type":"strong"}],"text":"物理傷害"},{"type":"text","text":"、"},{"type":"text","marks":[{"type":"strong"}],"text":"化學傷害"},{"type":"text","text":"、"},{"type":"text","marks":[{"type":"strong"}],"text":"慢性疾病"},{"type":"text","text":"和"},{"type":"text","marks":[{"type":"strong"}],"text":"大腦劫匪"},{"type":"text","text":"。作者在專欄中對這四種傷害進行了細化，物理傷害分爲兩類：第一類是"},{"type":"text","marks":[{"type":"strong"}],"text":"交通事故"},{"type":"text","text":"，第二類是"},{"type":"text","marks":[{"type":"strong"}],"text":"某些體育活動"},{"type":"text","text":"，作者建議"},{"type":"text","marks":[{"type":"strong"}],"text":"最好不要參加那些需要用頭撞擊的劇烈運動"},{"type":"text","text":"；化學傷害也分爲兩類：一類是"},{"type":"text","marks":[{"type":"strong"}],"text":"重金屬"},{"type":"text","text":"，第二類是"},{"type":"text","marks":[{"type":"strong"}],"text":"空氣污染"},{"type":"text","text":"；慢性疾病種類比較多，作者專門提到了"},{"type":"text","marks":[{"type":"strong"}],"text":"“三高”人羣更容易得腦中風"},{"type":"text","text":"，常年呼吸睡眠暫停的病人，大腦的認知功能、反應速度、注意力、記憶力都會加速下降；大腦劫匪是指"},{"type":"text","marks":[{"type":"strong"}],"text":"一些讓大腦容易上癮的東西，比如尼古丁、電子遊戲"},{"type":"text","text":"等。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent"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"type":"text","text":"對大腦的挑戰。這裏的社交不是一般的社交，而是作者所說的“高"},{"type":"text","marks":[{"type":"strong"}],"text":"質量社交"},{"type":"text","text":"”。高質量社交有兩個標準：第一，"},{"type":"text","marks":[{"type":"strong"}],"text":"在過程中，大腦會被激活、會產生強烈的情緒，不會覺得無聊"},{"type":"text","text":"；第二，"},{"type":"text","marks":[{"type":"strong"}],"text":"在過程後，這段經歷會存儲在腦海裏，未來還能被調用，能和新的記憶連接起來"},{"type":"text","text":"。那麼，我們怎麼高質量地社交呢？首先，"},{"type":"text","marks":[{"type":"strong"}],"text":"要尋找增量，激活存量"},{"type":"text","text":"，尋找增量就是你需要交新的朋友，而且是跟自己差別比較大的朋友，激活存量就是在合適的時候，要主動聯繫一些老朋友，激活你社交網絡裏的存量資產；其次，"},{"type":"text","marks":[{"type":"strong"}],"text":"不要過分依賴互聯網上的社交，儘量採用真實的社交"},{"type":"text","text":"。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"總結"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"除了上面提到的內容之外，專欄還介紹了"},{"type":"text","marks":[{"type":"strong"}],"text":"短期內怎麼刺激大腦活力"},{"type":"text","text":"、"},{"type":"text","marks":[{"type":"strong"}],"text":"怎麼把握大腦發育窗口期"},{"type":"text","text":"、"},{"type":"text","marks":[{"type":"strong"}],"text":"怎麼延緩大腦衰老"},{"type":"text","text":"，以及"},{"type":"text","marks":[{"type":"strong"}],"text":"怎麼科學培養健腦習慣"},{"type":"text","text":"，這些內容都值得我們仔細閱讀並認真學習。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"學習完專欄的內容之後，我的一個最大的感觸就是自己一直在壓榨大腦，但是沒有好好地保養它。我想很多人都和我一樣，對自己的大腦關懷不足。那麼，既然學習了這個專欄，我們就應該有意識地保護、滋養、刺激自己的大腦，讓它能夠爲我們做更多的事情。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"如果大家對專欄的內容感興趣，可以訂閱學習，也可以閱讀我繪製的思維導圖。下載鏈接如下，希望對大家重新認識自己的大腦有所幫助。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"鏈接：https://pan.baidu.com/s/1DCBwK6Cy6towNTOdsdmnrg 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