Keep sharp.

“Don’t try to inspire people with fear. It doesn’t work well, and it doesn’t last long.”(positive-thinking)

A resilient brain can withstand ongoing trauma, think differently, stave off brain-related illnesses including depression, and retain cognitive memory for peak performance.(resilience)

Moreover, possessing a resilient brain is what separates strategic, visionary thinkers from more average ones. It is not necessarily IQ or even educational level. It is the ability to improve the brain from challenging experiences instead of shrinking it.”

“But all animals concern themselves with the everyday business of eating, sleeping, reproducing, and surviving—automatic instinctual processes under the control of what’s called the “reptilian brain.” (Information instead of knowledge )

“Your brain is roughly 73 percent water (same for your heart), and that is why it takes only 2 percent dehydration to affect your attention, memory and other cognitive skills, so drinking just a few ounces of water can reverse that”(avoid dehydration, supply water)

多观察 多问why(how to drive , GPS , make a snowman )

“We tend to worry about our ability to remember names or where we put our keys, but we should also worry about the memory we need to be a great performer in whatever role we fill as a professional, parent, sibling, friend, innovator, mentor, and so on. Whether we’re talking about the kind of memory we need to remain cognitively intact for the duration of our life and avoid dementia, or whether we’re referring to the memory we need to achieve peak performance in our everyday goals and responsibilities, we’re talking about the same thing—the same memory.”

(Memory isn’t a static warehouse , it is about

Work from house , positive think , it’s a chance for me to exercise my EQ

发现原生态家庭，不会说话，以难听的话驱动 ，情商低（ change how you talk )

plasticity,practice makes perfect , how to talk smart , how to begin social engagement?（how often habit)

learn new stuff ( corgi , garden , wine tasting, cutlery , open ears to music .

speak your thoughts,don’t eat alone ,socialize

“forgetting does have significant value”

“exercise—as in move more and keep a regular physical fitness routine.”（Move your body , move your brain）

“exercise can be a lifelong activity and it’s never too late to start”

“Staying engaged in a job, especially one that’s satisfying, tends to keep people physically active, socially connected, and mentally challenged—all things known to protect cognition.”

“Japan. There isn’t even a word for retirement in Okinawa. People do different things as they get older, not necessarily fewer things. They are also honored and included even more as they age, as a sign of respect but also an acknowledgment of their experience.”

“The lesson: delay retirement as long as possible. And when you do retire, don’t quit on life. Find activities that are joyful and stimulating. Stay engaged. There’s power to maintaining a sense of purpose by continuing to learn, discover, and complete complex tasks”

Never stop myself (engaged , enrich life experience )

“cognitive skills, such as visual comprehension, short- and long-term memory, attention to detail, and even math and skills, but they often entail a social element with fellow classmates.”

“learning new skills, such as speaking a foreign language, learning how to cook or paint, or taking up a new musical instrument. You can study how to computer code, take salsa dancing, or write a novel—whatever gets you out there and acquiring new knowledge and aptitudes. Just be sure that you do something you enjoy. Don’t sign up for a Civil War history class if that does not appeal to you. Use the opportunity to learn more of what are you interested in now or wish you had explored before.”

What should we eat? echoes some unsexy, old advice: everything in moderation.（适度 多元 舒服）

I will add another reminder as well: We are all different, and getting to an ideal way of eating for you may be a little (or a lot) different than it is for someone else. Part of the solution is figuring out what really fuels you in the best way without digestive issues or food allergies. If you focus more on what you should eat instead of what you shouldn’t eat, you will end up fueling with good calories and naturally avoid the bad ones”

“if you worry too much about “eating right,” you’ll raise your anxiety and increase cortisol levels, which would be more dangerous than the benefits of the “right diet” for brain health!”

“The term superfood has no medical meaning whatsoever. Although it implies that a food provides health benefits, it’s a marketing term the food industry uses to sell more product. Some foods with the superfood halo on them can be supergood for you, such as fresh blueberries and a handful of omega-3-rich macadamia nuts, but be careful about claims that they do something specific for the brain. And there are “superfoods” sold out there that are anything but; juice drinks made with 100 percent fruits are mostly sugar and are stripped of what made those fruits super to begin with, fiber.”

“if you feel any thirst, you have already waited too long. (And by the same token, if you feel stuffed, you have already eaten too much”

“Supplements do not take the place of real food, and some can be harmful. The supplement industry is woefully unregulated; supplement manufacturers do not have to test their products for effectiveness or safety. While there are some quality supplement makers with a solid and ethical track record, use should be considered on an individual basis under a doctor’s recommendation.”

“Spend the money you’d waste on supplements on something that will help your brain: a good pair of walking shoes or a new pillow for a good night’s sleep.”

“The easiest ways to gain control of your portions and calories are to prepare meals yourself at home, measure accurately, and don’t go back for seconds. You know what you’re putting into the meals you cook and have better control over ingredients and portion sizes.”

cooking method：“When possible, turn to boiling, poaching, steaming, or baking.”（“there are benefits of slow, low-temperature cooking such as sautéing as compared to fast, high-temperature cooking”）

“There will always be bad guys out there trying to steal our possessions and momentarily disrupting our life, but they cannot pilfer our minds.”

（invest your brain)

“Never forget that the brain is exceptionally plastic—it can rewire and reshape itself through your experiences and habits”

Keep brain sharp program(“I want this program to be flexible, doable, and personalized.”)

“1. Move more throughout your day and build an exercise routine into your life.

2. Find new ways to stimulate your brain through learning and challenging your mind.

3. Prioritize getting restful, routine sleep at night and incorporate daily destressing practices into your routine.”

“4. Introduce a new way of nourishing your body.

5. Connect authentically with others and maintain a vibrant social life.”

###Move More

“If you already exercise regularly, keep it up, but try something different this week to surprise your body and use new muscles. If you’re a jogger, try swimming or a cycling class. Aim to increase your workouts to a minimum of thirty minutes a day, at least five days a week. Don’t forget to engage in strength training ”

“conduct a meeting with a colleague at work while walking outside, or stream your favorite show while you complete a set of yoga poses on the floor. Limit the minutes you spend sitting down. Every time you are about to sit, ask yourself: “Can I stay standing and moving instead?” Walk around while you talk on the phone, take the stairs rather than the elevator, and park a distance away from the front door to your building. Simply make a point to get up every hour for a five-minute stroll or jog in place. The more you move throughout the day, the more your body and brain benefit.”

###Love to Learn

“reading books and learning about topics outside your professional interest? Have you wanted to learn a new language? Take a painting or cooking class? Join a writing group to finish that book of yours?”

###Sleep Hygiene

“pick one stress-reducing strategy to practice once a day for at least fifteen minutes. It can be deep breathing, meditating, or journal writing. Just fifteen minutes.”

“S Slash the sugar.

H Hydrate smartly.

A Add more omega-3s from natural sources like wild cold-water fish.

R Reduce portions.

P Plan meals ahead.”