如何让你的大脑更健康

{"type":"doc","content":[{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"对于IT行业的从业者来说，由于长期坐着不起来，腰椎和颈椎就很容易出问题。这两个部位就成了大家关注的重点，各种养生疗法也很是关注它们。但是，有一个部位很重要，但恰恰被我们忽视了，那就是"},{"type":"text","marks":[{"type":"strong"}],"text":"大脑"},{"type":"text","text":"。我们经常听身边的人说自己的大脑不好使了、不够用了，实际上就是大脑不健康的表现。那么，我们要怎样合理利用自己的大脑呢？我们要怎样保护它呢？带着这种种的问题，我学习了"},{"type":"text","marks":[{"type":"strong"}],"text":"得到"},{"type":"text","text":"App上的《"},{"type":"text","marks":[{"type":"strong"}],"text":"给忙碌者的大脑健康课"},{"type":"text","text":"》专栏。本专栏作者"},{"type":"text","marks":[{"type":"strong"}],"text":"张遇升"},{"type":"text","text":"老师是北京协和医学院临床医学博士，也是互联网医疗平台杏树林的创始人，对大脑有深入的研究。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"通过对专栏的学习，我不仅对自己的大脑有了全新的认识，也了解到了保护大脑的一些常用方法。在这篇文章中，我分享一下自己的学习总结，希望大家能更好地爱护自己的大脑，并让它的潜能得到最大的发挥。"}]},{"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":"专栏主要内容"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"在发刊词中，作者提到了虽然大脑对我们很重要，但很多人却随意地对待它的原因，主要有三个：首先，"},{"type":"text","marks":[{"type":"strong"}],"text":"大脑我们日常看不见，它不像身体其他部位那样经常被人看到、感觉到"},{"type":"text","text":"；其次，"},{"type":"text","marks":[{"type":"strong"}],"text":"大脑没有痛觉神经，不会主动地提醒你它有什么问题"},{"type":"text","text":"；再次，"},{"type":"text","marks":[{"type":"strong"}],"text":"我们绝大多数人并不知道该怎么照顾它"},{"type":"text","text":"。鉴于大家对大脑的认识不足，作者提出了让大脑更强大更健康的“"},{"type":"text","marks":[{"type":"strong"}],"text":"三步法则"},{"type":"text","text":"”：第一步，"},{"type":"text","marks":[{"type":"strong"}],"text":"避免伤害，要停止做那些给大脑带来伤害的行为"},{"type":"text","text":"；第二步，"},{"type":"text","marks":[{"type":"strong"}],"text":"要补充大脑所必需的养料，用科学的方法，经常去滋养它"},{"type":"text","text":"；第三步，"},{"type":"text","marks":[{"type":"strong"}],"text":"想办法去激活大脑，挖掘它尽可能多的潜能"},{"type":"text","text":"。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"本专栏的主要内容共有"},{"type":"text","marks":[{"type":"strong"}],"text":"十章"},{"type":"text","text":"，我用下面这张思维导图来进行概括总结。"}]},{"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":"怎么让脑子更好使"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"我们每个人都想拥有一个强大的大脑，我们说一个人聪明，其标志就是他的大脑很好使。大脑强大的表现有三：第一，"},{"type":"text","marks":[{"type":"strong"}],"text":"生理上无病、高效"},{"type":"text","text":"；第二，"},{"type":"text","marks":[{"type":"strong"}],"text":"精神上快乐、宁静"},{"type":"text","text":"；第三，"},{"type":"text","marks":[{"type":"strong"}],"text":"可塑性强(也就是学习和适应能力特别强)"},{"type":"text","text":"。就如在发刊词中所说，打造强大大脑有个“三步法则”，这里再来细化一下：第一，"},{"type":"text","marks":[{"type":"strong"}],"text":"避免伤害是为了保护大脑这个器官，不要做伤害它的傻事"},{"type":"text","text":"；第二，"},{"type":"text","marks":[{"type":"strong"}],"text":"合理滋养是为了满足大脑的生理需要，让它能够正常运转"},{"type":"text","text":"；第三，"},{"type":"text","marks":[{"type":"strong"}],"text":"充分挑战是为了刺激大脑产生更多神经细胞，帮助神经细胞产生更多更持久的突触连接，发挥大脑的潜力"},{"type":"text","text":"。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"为了保护大脑，为了让脑子更好使，我们需要尽力避免大脑受到四种伤害，分别是："},{"type":"text","marks":[{"type":"strong"}],"text":"物理伤害"},{"type":"text","text":"、"},{"type":"text","marks":[{"type":"strong"}],"text":"化学伤害"},{"type":"text","text":"、"},{"type":"text","marks":[{"type":"strong"}],"text":"慢性疾病"},{"type":"text","text":"和"},{"type":"text","marks":[{"type":"strong"}],"text":"大脑劫匪"},{"type":"text","text":"。作者在专栏中对这四种伤害进行了细化，物理伤害分为两类：第一类是"},{"type":"text","marks":[{"type":"strong"}],"text":"交通事故"},{"type":"text","text":"，第二类是"},{"type":"text","marks":[{"type":"strong"}],"text":"某些体育活动"},{"type":"text","text":"，作者建议"},{"type":"text","marks":[{"type":"strong"}],"text":"最好不要参加那些需要用头撞击的剧烈运动"},{"type":"text","text":"；化学伤害也分为两类：一类是"},{"type":"text","marks":[{"type":"strong"}],"text":"重金属"},{"type":"text","text":"，第二类是"},{"type":"text","marks":[{"type":"strong"}],"text":"空气污染"},{"type":"text","text":"；慢性疾病种类比较多，作者专门提到了"},{"type":"text","marks":[{"type":"strong"}],"text":"“三高”人群更容易得脑中风"},{"type":"text","text":"，常年呼吸睡眠暂停的病人，大脑的认知功能、反应速度、注意力、记忆力都会加速下降；大脑劫匪是指"},{"type":"text","marks":[{"type":"strong"}],"text":"一些让大脑容易上瘾的东西，比如尼古丁、电子游戏"},{"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":"对大脑的挑战。这里的社交不是一般的社交，而是作者所说的“高"},{"type":"text","marks":[{"type":"strong"}],"text":"质量社交"},{"type":"text","text":"”。高质量社交有两个标准：第一，"},{"type":"text","marks":[{"type":"strong"}],"text":"在过程中，大脑会被激活、会产生强烈的情绪，不会觉得无聊"},{"type":"text","text":"；第二，"},{"type":"text","marks":[{"type":"strong"}],"text":"在过程后，这段经历会存储在脑海里，未来还能被调用，能和新的记忆连接起来"},{"type":"text","text":"。那么，我们怎么高质量地社交呢？首先，"},{"type":"text","marks":[{"type":"strong"}],"text":"要寻找增量，激活存量"},{"type":"text","text":"，寻找增量就是你需要交新的朋友，而且是跟自己差别比较大的朋友，激活存量就是在合适的时候，要主动联系一些老朋友，激活你社交网络里的存量资产；其次，"},{"type":"text","marks":[{"type":"strong"}],"text":"不要过分依赖互联网上的社交，尽量采用真实的社交"},{"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":"总结"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"除了上面提到的内容之外，专栏还介绍了"},{"type":"text","marks":[{"type":"strong"}],"text":"短期内怎么刺激大脑活力"},{"type":"text","text":"、"},{"type":"text","marks":[{"type":"strong"}],"text":"怎么把握大脑发育窗口期"},{"type":"text","text":"、"},{"type":"text","marks":[{"type":"strong"}],"text":"怎么延缓大脑衰老"},{"type":"text","text":"，以及"},{"type":"text","marks":[{"type":"strong"}],"text":"怎么科学培养健脑习惯"},{"type":"text","text":"，这些内容都值得我们仔细阅读并认真学习。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"学习完专栏的内容之后，我的一个最大的感触就是自己一直在压榨大脑，但是没有好好地保养它。我想很多人都和我一样，对自己的大脑关怀不足。那么，既然学习了这个专栏，我们就应该有意识地保护、滋养、刺激自己的大脑，让它能够为我们做更多的事情。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"如果大家对专栏的内容感兴趣，可以订阅学习，也可以阅读我绘制的思维导图。下载链接如下，希望对大家重新认识自己的大脑有所帮助。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"链接：https://pan.baidu.com/s/1DCBwK6Cy6towNTOdsdmnrg 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