If you have ever wondered how to stay smart and avoid lethargy, we have some tips for you. A Harvard neuroscience researcher swears by five life hacks that help people stay sharp and focused. Christopher Palmer, MD, is the Assistant Professor of Psychiatry at Harvard Medical School.
Dr Palmer believes that “mental disorders are metabolic disorders of the brain.” Over the past 27 years, he has studied how mental health and physical health are interlinked. Palmer shares five things which he never does that will help you optimize your body for peak performance.
1. Control you Diet – Do not overindulge in carbs
Scientists have found that gut health affects the brain, as they are interconnected. Overindulging in carbs will drastically affect your quality of life and even life span.
In one 2017 study, people who ate a lot of carbs (more than 60% of their daily calories) had a nearly 30% greater risk of dying during a seven-plus year period than people eating a low-carb diet. Palmer recommends following a low-carb diet for maintaining a healthy weight and keeping blood sugar low.
Overindulging in carbs, especially unhealthy ones, can also cause fatigue. To maximize energy levels, it is best to consume carbs in moderation.
2. Do not compromise on sleep
Palmer reveals if you’re wondering how to stay smart, one thing you should not skimp on is sleep. A minimum of seven hours of sleep is necessary to have an active lifestyle. The National Sleep Foundation advises that healthy adults need between seven to nine hours of sleep every night.
Sleep deprivation negatively affects your mental and emotional health. Too little sleep can also cause weakened immunity and impair cognitive function. One of the easiest life hacks, scientists recommend getting proper shut eye, unless you want to appear grumpy or groggy. Sleeping hours impact one’s productivity.
3. Do Not Miss Exercising
If you want to, you can take the weekend off, but Palmer cautions against missing more than two days. The Harvard neuroscience researcher reveals that he works out for around 45 minutes, three to five times a week. He mixes it up with brisk walks, cycling, swimming, and running.
Exercise releases chemicals like endorphins and serotonin that improve your mood. “Many people who have mental health concerns are not enthusiastic about starting medication for the rest of their lives, and are interested in pursuing other options. Exercise might be one of those options,” says Jacob Meyer, an exercise psychologist at Iowa State University told Knowable Magazine.
Emerging evidence also shows that exercise is effective in treating or avoiding anxiety disorders, and possible other serious psychotic conditions.
4. Reduce Alcohol Intake or Give Up Completely
Palmer reveals that one of his life hacks is giving up alcohol. He told CNBC that he used to drink regularly before deciding to give up completely in 2020.
He first gave up alcohol for one month and noticed visible improvements in sleep and productivity. This convinced him to quit drinking altogether.
Research has found that drinking too much can cause serious health problems like heart disease or liver damage. An analysis of data from more than 36,000 adults, led by a team from the University of Pennsylvania, found that light-to-moderate alcohol consumption was associated with reductions in overall brain volume.
5. Never Give Up on Your Purpose in Life
It is important to have purpose in life. Although there are many tips on how to stay smart, a sense of purpose is integral to the human experience.
Anthony L Burrow, Human Development at Cornell, mentions that purposeful people actually tend to live longer and are less sick. Purpose also dictates how to relate to the world around us.
According to Palmer, purpose is multifaceted that involves your relationship with yourself, your family and friends, and your community.
Burrow believes that the sooner we start cultivating our purposes in life, the better off we will be.
Apple co-founder Steve Jobs once said, “Deciding what not to do is as important as deciding what to do.” Although modern life can be extremely distracting, it is important to figure out what your purpose in life is, to decide what you will and will not do.
Having a clear idea of what you want to make of yourself will enable you to take control of your life to optimize your body for happiness and productivity.
