In a popular TikTok video, Emily McDonald, a neuroscience consultant, discusses three things she does each day to protect her brain staying off her phone in the morning, thinking positively, and avoiding junk food. 【小题1】. But there’s more to the health of the brain and the science behind it.

Catch some z’s.

Practicing good sleep hygiene (卫生), as well as getting six to eight hours of sleep each night, is one of the best things you can do for your brain health. Sleep helps the brain form memories, reinforce new concepts and ideas, and remove the buildup of bad proteins in the brain. 【小题2】. With enough sleep, you can preserve your brain’s functionality even when you get older.

Get your heart pumping.

【小题3】. And a strong heart helps pump enough blood to the brain to maintain its performance. The official recommendation is to have 150 minutes’ moderate exercise a week which is not limited to certain types of physical activities. Walking your dog a couple miles a day counts as well. Remember that anything is better than nothing.

【小题4】.

Exposing yourself to new people, places, and challenges can keep your mind sharp, and improve brain plasticity. But trying new things doesn’t necessarily mean you need to spend money traveling or take up a new hobby. It can be as simple as trying a crossword you haven’t done before. If you can keep using your brain in new ways, you’ll have better mental outcomes as you age.

Stick to a healthy, well-rounded diet.

Many studies have shown highly processed foods, like packaged goods, can increase the risk of health problems, like diabetes and high blood pressure. 【小题5】, including your brain. To keep your brain healthy, limit processed foods and get sufficient nutrition from a wide variety of plants and animals.

Preventing heart disease is a topic I think about all the time, given my family history of heart disease. So last summer, I travelled to Bolivia. The natives, called the Tsimane,were reported to have the healthiest hearts in the world. I wanted to learn what they could teach me about preventing heart disease.

Getting to the Tsimane wasn’t easy. They lived in small family groups of about 60 people along river banks. We finally found one of the villages at sunset. That night, we set up our tents in the middle of the village. Thatched huts (茅草屋) surrounded us, with no electricity or modern conveniences.

I initially thought they mainly got their calories from meat. However, I found food such as rice and corn made up nearly 70% of their diet. The food was not processed, lacking added sugars or salts.

During my stay there, I went hunting and fishing with the men and played soccer with the kids. I found the Tsimane were standing or walking nearly all of their waking hours. Men spent lots of time tracking animals. Farming and gathering, mostly done by children and women,were all-day affairs.

I also got a clear idea of how they rested. As soon as the sun went down, people returned to their huts and went to sleep. And with the call of the cock in the morning, another day began.

The lifespan (平均寿命) of the Tsimane is actually much shorter than those living in the US. Various factors,like animal attacks and infections, bring down the lifespan. But up until the day they die, they are often very healthy. While heart disease kills thousands of Americans every year and costs nearly a billion dollars a day, the Tsimane remind us that wealth doesn't necessarily buy health.

As is known to all, sports are necessary, but many people are worried about getting hurt in sports. The equipment（装备）you wear while taking part in sports and other activities is key to avoiding injuries（受伤）.

Start with helmets（头盔）. They’re important for sports and activities such as football, baseball, softball, biking, horseback riding, skateboarding, inline skating, skiing, and snow boarding—to name just a few.【小题1】Every helmet should be replaced after any accident, as there can be more problems you can’t see.

【小题2】Sports participation（参与）is the leading cause of eye injuries in teens, but proper fitting protective eyewear can reduce the risk of serious eye injury by 90%. Don’t just wear your regular glasses when you’re on the court or field.【小题3】

Wear a mouthguard if you play a contact sport where head injury is a risk, such as football, basketball, volleyball and boxing.【小题4】They can be fitted for your mouth by a dentist（牙医）or bought at sports stores.

And last but not least, the right footwear can keep you from tripping and falling. You know that sports like football, baseball, softball, and soccer require cleats（防滑鞋）.【小题5】Ask your coach or doctor what shoes are best for your sport.