How to reduce brain overload at the end of the year

Busy lifestyles and large workloads put many people under pressure, leading to prolonged stress and brain overload. If left unchecked, long-term stress can increase the risk of poor mental health. Doctor Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, shows some ways to help keep the brain alert.

Control work effectively

Don’t take on too many things at once because it can easily overload your brain. Dividing tasks by priority helps reduce pressure and improve concentration, thereby maintaining brain alertness as well as stable work productivity.

Rest properly

Taking a short break after every 60-90 minutes of work or taking a 10-15 minute nap allows the brain to recover, increase concentration, and improve work performance. Each person can apply the Pomodoro method, which means 25 minutes of work and 5 minutes of rest to improve work efficiency. This intermittent method helps the brain reduce pressure, maintaining optimal functioning throughout the day.

Get enough sleep

A quality sleep of about 7-8 hours per night is a condition for the body to regenerate energy and the brain to recover. This is the time when the brain organizes, processes information, becomes more alert and works effectively for the new day. Limiting the use of electronic devices one hour before bed helps improve sleep quality.

Exercise regularly

Exercise promotes the production of “happy hormones” endorphins, increasing blood circulation to the brain and better ability to process information. Adults should walk 30 minutes a day, 5 sessions a week to improve physical and mental health.

Stay socially connected

Spending time with family, friends or participating in community activities also reduces pressure and regenerates positive energy.

Eat a balanced, scientific diet

Supplement fully and diversely essential nutrients for a healthy body. In particular, prioritize foods rich in omega-3 such as salmon, walnuts, B vitamins from cereals, green vegetables and antioxidants from fruits such as blueberries and pomegranates to increase memory and concentration. .

Dr. Tien added that the brain needs nutrients such as omega-3, B vitamins and magnesium to function optimally. A cup of warm green tea in the afternoon also helps reduce stress thanks to the compound L-theanine. Adding natural nutrients such as blueberry extract and ginkgo biloba can increase blood flow to the brain. These nutrients have the ability to cross the blood-brain barrier, bringing blood to the brain to nourish and protect nerve cells, reducing symptoms of headaches and insomnia.

If stress lasts for a long time and does not help with medication, the patient should see a neurologist or psychologist. Doctors advise, provide intensive treatment, support with medication or sound therapy, scent therapy, and lifestyle changes to help the brain relax and balance.