Men, if you're fighting Addiction & looking to get better, here's 5 simple steps to drastically improve your brain health ;
1) Quality and duration of sleep :
• View sunlight 30 - 60 mins of waking
• Repeat, prior to sunset
• Wake up same time each day
• Sleep when you first feel sleepy
• Avoid caffeine 8 hrs prior bed
• Yoga Nidra
• Don't daytime nap
• 200mg Magnesium Bisglycinate
• View sunlight 30 - 60 mins of waking
• Repeat, prior to sunset
• Wake up same time each day
• Sleep when you first feel sleepy
• Avoid caffeine 8 hrs prior bed
• Yoga Nidra
• Don't daytime nap
• 200mg Magnesium Bisglycinate
2) Optimal Nutrition :
• Time restricted feeding / Fasting
• More fish, blueberries, eggs
• More Cottage cheese, cabbage
• All the above improve cognition
• More foods high in Omega 3s like..
• mackerel, salmon, herring, oysters
• Time restricted feeding / Fasting
• More fish, blueberries, eggs
• More Cottage cheese, cabbage
• All the above improve cognition
• More foods high in Omega 3s like..
• mackerel, salmon, herring, oysters
3) Exercise :
• A 15 min run = 26% less relapse
• Exercise schedule prevents relapse
• Promotes neural growth
• Reduces inflammation
• Lifting is absolutely necessary
• Endorphins released help anxiety
• Movement improves awareness
• Frontal lobe healing
• A 15 min run = 26% less relapse
• Exercise schedule prevents relapse
• Promotes neural growth
• Reduces inflammation
• Lifting is absolutely necessary
• Endorphins released help anxiety
• Movement improves awareness
• Frontal lobe healing
4) Social connection :
• Social bonds feed you dopamine
• Good dopamine is essential
• Recieving gratitude is good for brain
• Improves cognitive function
• Keeps brain agile
• Helps stave off dementia
• Loneliness harmful as 15 cigs a day
• Social bonds feed you dopamine
• Good dopamine is essential
• Recieving gratitude is good for brain
• Improves cognitive function
• Keeps brain agile
• Helps stave off dementia
• Loneliness harmful as 15 cigs a day
5) Meaningful deep work :
• Deep work alters brain chemistry
• Focus releases norepinephrine
• Norepinephrine induces brain growth
• It offers new perspective and depth
• Focus causes 'myelination'
• It's strengthening of neurons
• Deep work alters brain chemistry
• Focus releases norepinephrine
• Norepinephrine induces brain growth
• It offers new perspective and depth
• Focus causes 'myelination'
• It's strengthening of neurons
Simple steps like these will take you a long way towards recovery. Healing your brain chemistry must be primary concern for anybody struggling with addiction. It determines if you quit for good or merely prolong abstinence until a relapse.
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