How to protect your brain from stress | Niki Korteweg | TEDxAmsterdamWomen
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- เผยแพร่เมื่อ 2 ก.พ. 2020
- NOTE FROM TED: Please do not look to this talk for medical advice. While some viewers might find advice provided in this talk to be helpful as a complementary approach, several claims around brain size and lifestyle are not corroborated by sufficient scientific evidence. TEDx events are independently organized by volunteers. The guidelines we give organizers are described in more detail here: storage.ted.com/tedx/manuals/t...
Chronic stress is devastating for your brain. It ruins your memory, your attention and concentration and your emotional resilience. The brain areas that help execute these functions literally deteriorate.
Luckily, brain science has revealed many ways to prevent or counteract this. In her talk Niki Korteweg shares the four most important things you can do to keep your brain healthy and working at its very best.
Niki Korteweg is a Dutch science journalist with a PhD in neurobiology, and she has been writing about health and brain science for almost 20 years. Ironically, after experiencing a burnout about 10 years ago, her own brain started to let her down. It was the start of a quest in the scientific literature to discover what actually helps to guard our brain against stress and make it work better than ever. As a science journalist at NRC Handelsblad with a PhD in neurobiology, Niki is very knowledgeable about brain research, medical science, and psychology. She is a versatile journalist: she writes features, interviews, news articles, and books, gives lectures and teaches about science writing. After experiencing burnout in 2010, Niki published the book ‘Een beter brein’ (A better brain) in 2017. In this book, she discusses the fast-moving developments in neuroscience and all the ways in which we can use those insights to take good care of our brains. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at www.ted.com/tedx
1. Exercise
2. Sleep well
3. Eat well
4. Meditate
PLUS 3 orgasms daily
@@sleepsmartsmashstress8705 with 2 per week is more than enough, but if your libido is that strong, go for it.
Thanks so much for saving my time😂😂😂
Stay away from negative family members!!
Self discipline and a strong will are absolutely essential to good health and success.
Stay away from that eastern meditation rubbish which empties your mind and opens you up to possession. The same goes for yoga which is harmful to the body.
My notes:
1. If memory and focus aren’t working how you want them to, it can be stress related.
2. Stress affects two areas of the brain: the frontal lobe (the area for working memory, keeping emotions under control, goal setting, making plans, prioritizing what to do first, next, etc.) and the hippocampus, which is the core of our memory.
3. High-stress hormones shrink the cells in the frontal lobe and hippocampus.
4. The best thing you do for your brain is to be physically active. When we’re working out, it’s not just good because our heart starts pumping and we get oxygen to our brain, but while we are physically active, our brain makes growth factor that stimulates the outgrowth of the branches in brain cells. They re-establish contact with each other, maybe even new cells are formed.
5. It doesn’t have to be a marathon. Research shows that people who do a brisk 45-minute walk 3 times per week gave a bigger hippocampus than people who only do stretching exercises.
6. Sleeping well is the second very important thing you can do. Sleep loss is a chronic stressor. Even after one night of poor sleep results in poorer concentration, memory and irritability. During sleep, our brain reorganizes itself: good connections are strengthened, and bad connections are removed. Sleep washes the brain clean of waste products. We need that for a good working brain.
7. Your brain needs good building blocks, i.e. food. It’s hard to pinpoint which vitamins or minerals are good for your brain, but for a whole eating pattern, it’s clear that people who eat a Mediterranean diet have a brain for a longer time with better memory and concentration.
8. A Mediterranean diet is large amounts of fruits & vegetables, fish which provide omega-3 fatty acids (we cannot make them ourselves), other proteins and grains, and healthy fats (olive and nuts-in some studies, these seem to be the two secret ingredients that keep your brain healthy for a long time). Red wine is not good for your brain!
9. Meditating is the fourth thing you can do for your brain. Increased scientific research shows that daily meditation can benefit your focus and attention. In a basic way, meditation trains your attention and emotional control. You can start with five minutes a day and see how it goes. You can try it, for example, five minutes daily when you wake up or before bed.
10. These four adjustments can counteract the devastating effects of chronic stress and make your brain resilient to it.
11. Nilki built these areas into her routine after getting burned out through work. She feels her brain works well again, maybe even better than ever. And she now knows it’s perfectly fine to work hard and long hours as long as she takes good care of her brain.
12. Be good to your brain. It’s the crown of who you are. Treat her like a queen!
Thank you!!
Thank you!
Thank you sooooo much!❤️❤️
True
Thank you for this ❤
“Stress is not what happens to us. It’s our response TO what happens. And RESPONSE is something we can choose.”
-Maureen Killoran
When you feel stressed what do you do?
@@liam.4454 try reading the techniques in Reframe your Brain by Scott Adams (creator of Dilbert) and see if any work for you. all the best.
It's not entirely true, it only works for temporary stressful situations but when you fear to express yourself in family and they don't understand you! You develop phobias, yes communication can help but parents don't change
My husband was abused physically and had cancer as a child, when i met him he stuttered so bad he could barely state his name. Today he speaks clearly, is cancer free, and a great father to both our children. The victory belongs to Jesus!!
Amen! Happy for you and thank you for spreading the word of Christ.
Nothing is impossible if our Lord Jesus Christ is in your heart. Hallelujah ❤️❤️🙏🙏
Amen .Jesus is our saviour
Yes of course it all on Jesus nothing like his immunity system or you helped at all
Jesus is a great player for the Brazilian football team indeed!
Just what I needed, at the peak of anxiety/stress, lack of sleep and happiness - I started to crumble. I couldn’t remember a single thing, dealt with palpitations and constant attacks only to realise that I had low vitd levels, chronic stress, no exercise, lack of real sleep, excess caffeine and wasn’t being kind to my body. I literally burned out. Now I work out 4 hours a week, eat as well as I can, sleep around 10-11pm and take vitD supplements.
Trust me, if you’re feeling bad, say enough is enough and make the required changes. Your brain matters. ❤
Breathing and waking at morning and sleeping early (3-4 hours after , as soon as sun goes down) , avoid or listen less or unnesscary information via social media , media , or t.v or tic tok , or people , have only one day cheat day to eat junk or cold dead food, ALWAYS eat warm and cook fresh - eat food not stored one, water water in morning , you gut is good your mind is good .
1. Excercise. Brisk walk 45 minutes 3x per week
2. Sleep enough. Min 8 hours. If you have a short night make an effort to go to bed in time/ a little bit earlier the next day.
3. Eat healthy. Mediterranean diet: lots of vedgetables and fruits, little fish for omega 3, olive oil and nuts
4. Meditate every day. ( Length not specified)
Thanks ♥️
1) Move your body it can be just walking 3-4 times a week, just for 45 min each time.
2) sleeping well
3) eating healthy ( fruits and vegetable )
4) Meditation
These are the main 4 tips in this video ❤ thank me later
Good job you were listening! Also this comment has been written a million times
1- Be active
2- Sleep well
3- Eat smart
4- Meditate
the same unhelpful, cookie-cutter advice everyone gives
From my own experience social support network is another very important factor. It is important to keep in touch with friends and family as they can provide emotional support and prevent feelings of loneliness during periods of stress.
Really, made my day, thanks TED TALKS.
Simple & Straightfoward
Thank you too Ms. Niki Korteweg
oh my God, Such a lovely video, that is what IO was looking for. Thanks for sharing it. What a confident voice, and energetic teacher.
Madam it's very informative,these are all facts whom every individual face when it comes to stress.
Thank you somuch.great session.
🙏🙏🙏🙏🙏🙏
What you point out is really something better for brain...thank you
I loved the statement..Take care of your brain.She is the crown .🙂
Thank u . I will start my day accordingly to your suggestion to handle my stress at my early 20s .
Really excellent!! Exactly what I needed 😊 to hear
I truly appreciate your contribution of these extraordinary videos
I just noticed that whatever the lady was saying it was translated in sign language for or deaf people.
Hats off to you people for such an initiative as it makes deaf people feel more included
everybody seems to know what are the ways to empower the brain, The challenge is how passionate we can be to pursue them freely.
Congratulations! You deserve all the happiness in the world 🌍
For me when I reduce tasks and find time to walk with one friend .it improves my mental health and becomes more happy with my children
It’s very shot and very specific. Thank u very much.
fill the gap between knowing and doing is the best part
Five types of activity help in successful stress smashing and inactivity of each type supplements stress score.
1. Physicocardiorespiratory activity.
2. Food preparation and household chore activity.
3. Cognitive - literary activity.
4. Sociosexual recreational sleep promoting activity
5. Volunteering (gratitude-generosity) activity
Point no 4 pls
A good remembrancer of a talk... Facts that people know quite well these days, but, her concise and summarised redelivery of them markets the goods under fresh new repackaging.
Well-done, Ma'am! 👏
Absolutely ❤️
Very useful video. To feel better reduce negative thoughts. Your breathing is closely related to the brain [mind] and gives good relief from stress-anxiety. To relax sit on a chair or lie down, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. With daily practice the mind will relax. No deep breathing needed. When taking a walk, at office, in college, when reading, before sleep etc observe your breath sensations. Make this a lifetime daily habit to have a better life. Reduce negative social media and avoid constipation as it affects the mind instantly. Best wishes--Counsellor.
Can you pls elaborate that what you mean by don't fight your thoughts..
@@ujjwal4620 Dont over-react or forcibly try to stop your thoughts as that will make you more uncomfortable. I know it may not be easy but never meditate with expectations but with awareness. Since many years I have made it a habit to observe my breath sensations even during my normal activities throughout the day and I am feeling relaxed. Anywhere-anytime it can be done. The best part is nobody comes to know that you are doing the breath observing practice as there is no deep breathing or sound. Reduce watching negative social media and avoid constipation as it affects the mind. Read my msg and do the practice regularly. Best wishes. Sr. Counsellor.
3
@@shyaaammeneen63 😎
And this can also lead to anxiety in people...So always keep the note of improvements
Physical activity and meditation certainly helps to get rid of stress. You have covered and described this topic very well also there are two things i will like to add; listening to soothing music and writing journal also helps immensely to deal with stress 😊
I agree, journalling is one of the best remedies out there!
watching comedy series also helps
Much respect for doing this, takes a lot of mental strength 🙏
I absolutely agree with this! to live a everyday in America takes Mental Strength. Are you on Instagram?
Very informative video! Take time to relax yourself.
very insightful speech
Such an amazing presentation 🧡
She gives the nice explanation video and to see this video it feels like enthusiastic and so happy to create watch more videos eagerly in tedtalks
Thank you for this amazing, informative video
thank you for the interpreter! 🐾💙
Inmauritius and bbc radio Scotland in London on Friday morning and the same thing as kalmaimanoneoke and Friday morning to dayamtim
Thank you
Very insightful, thank you!!
Also learning new things is beneficial for the brain. Especially learning a new language is effective.
Thank you for this ❤❤❤.
thank you, it is easy to be understand
Really helpful thanks
Great talk. Thank you so much.
Perfect 👌 thank you
My take away from most TED talks:
-Improving concentration /motivation requires reducing stress
-Reducing stress requires consistent behavior change
-Consistent behavior change requires concentration and motivation
:D
OH NO its a recursion loop
Lol, fear can make you change your behavior as well. So there is a - albeit less pleasant - way out of the loop. (whilst staying alive) There's hope. Just keep doing things and keep living your life. Even if it has nothing to do with fixing your problem. Don't let the bad thing take your life away from you.
Humo😂r also reduces stress and increases inspiration 😅
I've also found a lot of these kind of recursion loops on my life as well. The thing is, since it is a loop, it doesn't matter where you break it as long as you do and prevent it from starting again.
-forcibly remove devices that initiate bad behaviours so you can't access them even if you want to
-Reward positive behaviours so you will repeat and engain them
Thank you!
Namaste
"“There is no such thing as a stressful situation, only stressful responses to a given situation.”
Emily Fletcher
Nameste 🙏😁
Namaste 🙏❤
@@ScammedENGINEERNamaste 🙏❤
Thanks Madame 🙏
Loved the way you analysed. Love
You just said my mind..how are you doing mandiraMazumder
(1) Be active, (2) Sleep well, (3) Eat smart, and (4) Meditate,
The most important part of the talk for me is to be good to your brain. I would rester this Be good to yourself. I feel that if you are good to yourself, you do not make harm yourself. You do what is good for you because you love yourself. It is the way to exercise a healthy life.
Going to work and trying to make a honest decent living should suffice & make you feel really well. There's little to no options aside from this.
Short and sweet
Let's what this is has helped me with it much
Thanks 😊
For a person to have a beautiful life, one important aspect is that they know how to manage their time well. Time is very precious. Every second that passes will never come back. So, we need to consider how can I best spend my time so that I feel more fulfilled and happier now and am also preparing for a good future. And for a person to have a beautiful life they must know how to manage stress.
Well said.
I want to share three tips that help me deal with stress myself.
* Stress can cause anxiety. So try this: First, recognize that some stress is inevitable. Fretting over things you cannot prevent increases your stress. Second, understand that quite often things do not turn out the way we may fear they will.
* Be modest, set reasonable standards, and know both your limitations and those of others. When you do this, you will reduce stress all around and even encourage greater success. Also, keep a sense of humor. When you laugh-even when something goes wrong-you relieve tension and brighten your mood.
* play chess and solve chess puzzles.
If you want to play with me, write me, I will be very happy!
Hello im stressed. Just wanna open up to ya.
It is really a precious organ that is the crown of our life and we must look after it carefully
This video is useful advice always for everyone
focus on breath - got it : ) THANKS!
Go out and have a good time with people you like -- thats the best advice I can give
Useful speech.
thank you 🤧🙏🙏
Thank you for information and to keep myself in check
Hello 🤗 Jennifer, how are you doing?
Hello
That's good to hear you just said my mind... Sorry How are you doing!!
Just amazing and simple tips to keep the brain in top working condition.👌🤞✌️ Hope everyone watches this video to get help for toxic free, stress free healthy brain 🧠 ❤
Because we all need to relax and find peace for our souls
Just impressive ❤
Great information 🙏🏾
Stress might be a natural response as well as an interaction between the organism and its environment... Probably, we cannot avoid it. However, we can accept it and avoid its most nefast consecuences by avoiding difficulties and unnecessary commitments.
Thank you jiii
love your brain! very big concern
Thanks
My mum had dementia; when I look back, she didn’t sleep enough, she also never exercised, preferred to sit in front of the TV, she had a very strict diet of no meat, no eggs, and fatty acids, and she carried a lot of resentments in life. I feel very sorry for how she had chosen and wished we could turn back time and she would listen and have better awareness. The time is now on us, to create awareness and take this seriously 🙏
4.Bad thoughts, 2. Lack of sleep, 3. Eating, 1. Energy to do anything.
I need this for gymnastics
TEDx talks is a very nice channel ❤❤😊
Exercise, sleep, eat, and meditate. I will do this for all of the upcoming week and see how I do.
Takes more than a week but it’s worth the commitment ❤
@@jeannettewade3334 It's been treating me well! I am 9 days strong now! Not going to stop now!
Thank You .
Hi Poonam, how are you doing today
Thank you mam...you are really bsorted
Great vid off topic but I don't feel the people that translate to the deaf get enough love, to just hear what someone says and translate it for tuns of people near freestyle as it goes, it's very talented and takes high intelligence thank you for helping ones that have less
Sign Language users do not have ‘less ‘ , that is a very patronising comment
While interpreters are great, this was a rather patronizing thing to say particularly when, even though they had an interpreter at the event which is great, they didn't bother to put subtitles on this video.
If anyone is struggling with stress and still tried all the ideas this woman came up with you need to get yourself an ice bath which I find is the best thing for stress and it only takes 1 or 2 minutes get with it guys
thanks sir for this useful video my mom also suffering from depression then hume planet ayurveda ke bre me pta cghla or unka treatment wha se start kia ab woh bilkil thk hai , thnx planet ayurved
I was just focused on that girl on right talking in a language of deaf. Appreciate
Good information. I want to see the interpreter for the WHOLE PRESENTATION! The Deaf community need this information also.
Turn on the closed caption…upper right
@@alanalindsey2433 those captions are awful so i got my deaf brothers and sisters
cause i got time today ❤️
Their language is ASL not English
Hi
Yes this is very important all people need that
Too good and so true
Hi 👋, how are you
You're right my dear you just said my mind thank you... How are you doing😊
well-done!
Very valuable video
Thank you for this video 🙏
Tl:dr; be good to your Brian.
1. Niki Korteweg is trained in neuro biologist and a science journalist. She knows what she’s talking about.
2. Goes on to explain how brain works.
3. 4 most important ones for your Brian and reduce stress
A. Be physically active, exercise or even walk briskly. Don’t need to run marathons.
B. Sleep well
C. Eat smart - no processed foods, green leafy veggies, eat Mediterranean diet (Fruits/veggies, fish, nuts, olive oils etc.,)
D. Meditate - daily meditation scientifically proven to be helpful. Just close your eyes and focus on your breath. Don’t worry about thoughts, they come, they go, you just focus on your breath for 5 mins.
If you do this, you can counter chronic stress.
All the best!
TLDR: made a healthy meal and gave it to Brian
I feel if person have good friend ring or the person you like is loyalist with u then you will never feel streets❤
Breathing exercise, positive and good imagination and try to educate yourself about mind and listen to positive things about mind everyday again and again, it will start changing your thoughts help you take everything as easily as possible, you are not going to stress out anymore.
Wonderful!
Learned its indeed for me.
“It’s not stress that kills us, it’s our reaction to it.”
―Hans Selye
Just keep moving!
@linda how are you
Yeah just keep moving🎉🎉you already said my mind!!
One of the most effective-proven way to reduce brian stress is through brain conditioning. According to this, whenever you don't feel good or positive due to any reasons(emotional, financial, or any type), just tell your brian that it is the best possible situation that I am into, things can get even worse, I am destined for such challenges or huddles or situations in my life, and that I am required to be happy despite such hardships or setbacks. If you master the art of being happy in any kind of situation, detach your happiness from any achievement or success then you don't feel stress.
Nothing is like stress or happiness, it is our mind conditioning that perceive any situation or things good or bad and based on that we would be stressed or delighted.
Can't sleep at night
Excellent
Before you sleep
Just bring an empty piece of paper
And a pen
Then write your schedule of next day in that piece of parer
When you wake up
Just focus on what is writen in the paper
And focus on your goals in the paper
That's all
You will remove all stress and negative energy
Try it before you decide
If you are smart
(1) Always active,
(2) Sleep well,
(3) Eat smart,
(4) Passion,
Wow, amazing!