How to protect your brain from stress | Niki Korteweg | TEDxAmsterdamWomen 

1. Exercise 2. Sleep well 3. Eat well 4. Meditate

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!

“Stress is not what happens to us. It’s our response TO what happens. And RESPONSE is something we can choose.” -Maureen Killoran

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)

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 .

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.

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

Simple & Straightfoward

I truly appreciate your contribution of these extraordinary videos

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 😊

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

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

Really, made my day, thanks TED TALKS.

Much respect for doing this, takes a lot of mental strength 🙏

I loved the statement..Take care of your brain.She is the crown .🙂

It’s very shot and very specific. Thank u very much.

Congratulations! You deserve all the happiness in the world 🌍

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!!

Thank you too Ms. Niki Korteweg

What you point out is really something better for brain...thank you

Really excellent!! Exactly what I needed 😊 to hear

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.

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! 👏

fill the gap between knowing and doing is the best part

everybody seems to know what are the ways to empower the brain, The challenge is how passionate we can be to pursue them freely.

1- Be active 2- Sleep well 3- Eat smart 4- Meditate

Such an amazing presentation 🧡

Very informative video! Take time to relax yourself.

very insightful speech

Thank you for this amazing, informative video

Thank u . I will start my day accordingly to your suggestion to handle my stress at my early 20s .

Madam it's very informative,these are all facts whom every individual face when it comes to stress. Thank you somuch.great session. 🙏🙏🙏🙏🙏🙏

Really helpful thanks

Very insightful, thank you!!

Thank you

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

Perfect 👌 thank you

Great talk. Thank you so much.

thank you, it is easy to be understand

Thank you!

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

Useful speech.

Thanks Madame 🙏

thank you for the interpreter! 🐾💙

Thank you for this ❤❤❤.

The speaker has so calming voice + enchanting personality. And yes, the lecture is simple and highly useful

Also learning new things is beneficial for the brain. Especially learning a new language is effective.

Thanks

TEDx talks is a very nice channel ❤❤😊

Let's what this is has helped me with it much

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.

Short and sweet

This video is useful advice always for everyone

Loved the way you analysed. Love

Exercise, sleep, eat, and meditate. I will do this for all of the upcoming week and see how I do.

thank you 🤧🙏🙏

Great information 🙏🏾

Thanks 😊

Namaste "“There is no such thing as a stressful situation, only stressful responses to a given situation.” Emily Fletcher

I need this for gymnastics

(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.

Go out and have a good time with people you like -- thats the best advice I can give

Thank you for information and to keep myself in check

Very valuable video

Thank You .

Thank you jiii

focus on breath - got it : ) 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.

Learned its indeed for me.

Wonderful!

It is really a precious organ that is the crown of our life and we must look after it carefully

Thank you mam...you are really bsorted

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 🙏

very awsome!

muito bom!

Excellent

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 🧠 ❤

4.Bad thoughts, 2. Lack of sleep, 3. Eating, 1. Energy to do anything.

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.

Just impressive ❤

Wow, amazing!

love your brain! very big concern

well-done!

Wonderful

Thank you for this video 🙏

Because we all need to relax and find peace for our souls

Too good and so true

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!

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

Thank you for advice, its really helpful

Good information. I want to see the interpreter for the WHOLE PRESENTATION! The Deaf community need this information also.

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.

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

ماشاالله همیشه موفق باشید خانم محترم عالی خیلی خوب بود خانم محترم

I was just focused on that girl on right talking in a language of deaf. Appreciate

(1) Always active, (2) Sleep well, (3) Eat smart, (4) Passion,

"How to protect your brain from stress...." Do not get married.

“It’s not stress that kills us, it’s our reaction to it.” ―Hans Selye

super