SAFEGUARD YOUR BRAIN HEALTH With These 3 Simple Practices
The brain is like a command center for our bodies; it processes everything, from memories to emotions. Our happiness, cleverness, and general well-being require us to take good care of that gray matter. If we give it what it needs, it will serve us well. As Caryl discusses in our cover article, our jobs, family obligations, and hobbies often depend on continued learning and growth. Here are a few tips anyone can incorporate into their routine to give their brain some TLC.
KEEP THE PHONE OUT OF BED. When you transition from asleep to awake in the morning, your brain waves steadily transition from alpha to theta to beta. So, don’t reach for your phone when you open your eyes first thing. Doing so interrupts your brain’s essential waking process, resulting in a slew of adverse effects throughout the day, including making it harder for you to think creatively, among other things. STOP NEGATIVE SELF-TALK. We’re our own worst critics. Doubting and discouraging ourselves is easy, but pushing away negative self-talk is imperative. It leads to stress and overwhelming perfectionism while harming relationships. It undermines positive self-esteem, confidence, and body image. The cyclical nature of negative self-talk makes it hard to get rid of, often requiring therapy, but cognitive behavioral therapy (CBT) is a standard and effective treatment. AVOID ULTRA-PROCESSED FOODS. Ultra-processed foods aren’t just bad for your heart; they also harm your brain. Hot dogs, sugary sodas, and TV dinners — just a few culprits — harm emotional and cognitive health. One study found that people who eat these things are more likely to have depression and anxiety. Another study correlated high ultra-processed food consumption with an intelligence decline, especially with aging. It’s unclear why ultra-processed foods are so bad for brains, but the leading theory connects it to gut health. Regardless, abstaining from or reducing your intake of these foods is vital to protecting your mental and physical health.
Grilled Red Curry Beef Satay With Peanut Sauce Inspired by StarTribune.com
BREAK TAKE A
Ingredients •
1 1/2 lb flank steak 1/2 cup unsweetened coconut milk
For sauce: • 1 cup unsweetened coconut milk • 1–2 tbsp Thai red curry paste • 1 tbsp brown sugar • 1 tbsp fish sauce • 1/2 cup creamy peanut butter • 1 tbsp lime juice
•
2 tbsp lime juice
• • •
1–3 tbsp Thai red curry paste
1 tbsp fish sauce
Directions 1. Freeze flank steak for 30 minutes. Cut crosswise, against the grain, into thin slices. 2. In a medium bowl, whisk together coconut milk, lime juice, curry paste, and fish sauce. Add steak and toss to coat. Cover and chill for 8 hours. 3. In a small saucepan over medium heat, combine coconut milk, curry paste, brown sugar, and fish sauce. Bring to a gentle boil for 3 minutes, stirring occasionally. Add peanut butter and stir until well blended. Remove from heat and add lime juice. 4. Thread the marinated meat onto 12 long skewers. Grill until beef is medium rare, 1–2 minutes per side. 5. Transfer satay to a platter and serve with peanut sauce.
Solution
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