connect all senses

inhaling phytoncides p155

forest bathing

cytokine storm p155

stress

gratitude list

grateful mindset

count your blessings

1-2% loss impairs cognition

thirst indicates dehydration

= time-restricted eating

16:8 or 14:10

frontal lobe size

neurogenesis

dementia

Ω-3 sources (SMASH)

LDL

one a day

unpeeled, fibre

Highest flavonoids: Pink Ladies p126

betalains

nitrates, NO

flavanols: cocoa solids

BP

nitric oxide (NO)

2 squares:2-3x week

3-5 cups a day

rich in polyphenols

Drink after am walk p77

Drink after brushing p76

intelligent

eccentric vs concentric p100

standing

walking p44

snacking p94

resps

4 in : 6 out

endorphins p173

hippocampus

interoception p173

disease

CV health

immune system

10-60 secs

adapt to stressors

endocannabinoid

hippocampus vol

by group effect

screen time 20-20-20 rule p83

look away

mind wandering for creativity p84

incubate for creativity p83

health

↑ thinking

20 -30 mins best before 3pm p138

amygdala shrinks► ↓stress & ↓fear

reset button

daydream

10-15 mins

2-3 x a week

incubate p83