ब्रेन के केमिकल को कैसे बढ़ाएं /HOW TO INCREASE BALANCE IN BRAIN NEUROTRANSMITTERS
HEALTH जरूरी है
[{'start': '4.960', 'end': '10.960', 'text': 'Welcome to my youtube channel. All of you are\nwelcome to my channel. If you are health conscious'}, {'start': '10.960', 'end': '15.759', 'text': 'and aware of health, then\nyou can subscribe to my channel'}, {'start': '15.759', 'end': '20.880', 'text': 'because here you will keep\ngetting very useful health related videos. The'}, {'start': '20.880', 'end': '29.119', 'text': 'topic of this video is how to increase the\nchemicals in the brain which are'}, {'start': '29.119', 'end': '36.480', 'text': 'called neurotransmitters\nand how to'}, {'start': '36.480', 'end': '42.600', 'text': "keep a balance between them.\nLet's start. So for"}, {'start': '42.600', 'end': '49.680', 'text': 'your mental health, it is very important'}, {'start': '49.680', 'end': '56.079', 'text': 'that there is a balance between your brain chemicals which are\ncalled neurotransmitters'}, {'start': '56.079', 'end': '62.320', 'text': 'and\nall the neurotransmitters remain in adequate and correct amounts. There are neurotransmitters'}, {'start': '62.320', 'end': '69.159', 'text': 'such as dopamine, serotonin, acetylcholine,'}, {'start': '69.159', 'end': '74.040', 'text': 'GABA'}, {'start': '74.040', 'end': '81.280', 'text': 'and\nnorepinephrine and there are some other neurotransmitters too. So'}, {'start': '81.280', 'end': '87.119', 'text': 'this is very important for mental health. These neurotransmitters play a very important role in'}, {'start': '87.119', 'end': '94.280', 'text': 'focus, mood, mood\nregulation and for the smooth functioning of the brain.'}, {'start': '99.960', 'end': '107.040', 'text': 'So there are some ways with the help of which\nyou can keep your brain chemicals and'}, {'start': '107.040', 'end': '114.560', 'text': 'neurotransmitters in balance.  You can\nincrease their quantity. First of all, we will'}, {'start': '114.560', 'end': '121.240', 'text': 'talk about number one, eat a\nbrain healthy'}, {'start': '121.240', 'end': '127.560', 'text': 'diet.\nSo, you should take a healthy diet for the brain which contains'}, {'start': '127.560', 'end': '135.080', 'text': 'omega three fatty'}, {'start': '135.080', 'end': '142.280', 'text': 'acids which are found in fish,\nwalnuts or crout flax'}, {'start': '142.280', 'end': '150.720', 'text': 'seeds. These'}, {'start': '150.720', 'end': '157.480', 'text': 'omega three fatty acids support the production of serotonin and dopamine. Now we will talk about\nprotein rich foods. They contain'}, {'start': '157.480', 'end': '163.640', 'text': 'amino acids such as\ntryptophan and'}, {'start': '163.640', 'end': '169.160', 'text': 'tyrosine. These amino acids are very\nimportant amino acids which are the'}, {'start': '169.160', 'end': '176.760', 'text': 'forms of serotonin\nand dopamine. So, in the production of serotonin and dopamine,'}, {'start': '176.760', 'end': '183.599', 'text': 'these two amino acids,'}, {'start': '183.599', 'end': '188.400', 'text': 'tryptophan and\ntyrosine, play a very important role. So, it is very important to take protein rich foods'}, {'start': '188.400', 'end': '195.720', 'text': 'for your brain. Then\ncomplex carbohydrates such as whole'}, {'start': '195.720', 'end': '202.280', 'text': 'grains, vegetables\nsupport the production of serotonin'}, {'start': '202.280', 'end': '206.280', 'text': 'by helping'}, {'start': '206.519', 'end': '214.879', 'text': 'tryptophan cross the blood\nbrain barrier.'}, {'start': '214.879', 'end': '219.840', 'text': 'Complex\ncarbohydrates help in delivering tryptophan to your'}, {'start': '219.840', 'end': '223.840', 'text': 'brain. Complex carbohydrates help in transporting tryptophan to your brain.\nThat'}, {'start': '223.840', 'end': '228.720', 'text': 'increases the amount of serotonin you have,\nand serotonin is a very important'}, {'start': '228.720', 'end': '236.239', 'text': 'neurotransmitter for your overall mental\nhealth. Now'}, {'start': '236.239', 'end': '243.519', 'text': 'talking about micronutrients, ensure that you take adequate\namounts of'}, {'start': '244.040', 'end': '248.840', 'text': 'vitamin B complex,'}, {'start': '248.840', 'end': '254.799', 'text': 'magnesium,\nzinc, iron and vitamin D.'}, {'start': '254.799', 'end': '261.199', 'text': 'This is very important for'}, {'start': '261.199', 'end': '265.479', 'text': 'maintaining the balance between the neurotransmitters in your brain.'}, {'start': '265.479', 'end': '274.600', 'text': 'Now the second point is to\nexercise regularly.'}, {'start': '274.800', 'end': '281.360', 'text': 'If you exercise regularly or at\nleast exercise for 150 minutes a week,'}, {'start': '281.360', 'end': '286.040', 'text': 'it boosts your\ndopamine,'}, {'start': '286.040', 'end': '292.199', 'text': 'serotonin, norepinephrine and\nendorphins.'}, {'start': '292.199', 'end': '298.400', 'text': 'Aerobic exercise, such as running,\njogging, cycling, is'}, {'start': '298.400', 'end': '304.400', 'text': 'particularly effective\nfor mood'}, {'start': '304.400', 'end': '311.080', 'text': 'and anxiety.\nNumber three, get enough sleep. So'}, {'start': '311.080', 'end': '320.080', 'text': 'sleep regulates the\nreceptors of your neurotransmitters'}, {'start': '320.080', 'end': '325.560', 'text': 'and replenishes brain'}, {'start': '325.560', 'end': '332.479', 'text': 'chemicals such as dopamine and acetylcholine,'}, {'start': '332.479', 'end': '339.320', 'text': 'their renewal.  Renewal keeps happening, so it is'}, {'start': '339.320', 'end': '348.000', 'text': 'very important and beneficial to sleep for 7 to 9 hours at night and to sleep with a regular sleep schedule for'}, {'start': '348.000', 'end': '352.680', 'text': 'neurotransmitters.'}, {'start': '352.680', 'end': '361.680', 'text': 'Then we will talk about managing stress. So, if\nyou have chronic stress, if'}, {'start': '361.680', 'end': '367.960', 'text': 'you are under stress for a long time, then it\ndepletes your serotonin and dopamine,'}, {'start': '367.960', 'end': '372.759', 'text': 'reduces the amount of serotonin and dopamine'}, {'start': '372.759', 'end': '380.479', 'text': 'and\nincreases cortisol, which is a harmful hormone. So,'}, {'start': '380.680', 'end': '387.520', 'text': 'you\ncan practice mindfulness, deep'}, {'start': '387.520', 'end': '393.360', 'text': 'breathing,\nyou can regulate stress response with the help of yoga and other therapists. So, it is'}, {'start': '393.360', 'end': '398.560', 'text': 'very important to manage stress.'}, {'start': '398.560', 'end': '407.759', 'text': 'Number five, if we talk about sunlight and nature, then\nnatural light regulates and increases the amount of serotonin and'}, {'start': '407.759', 'end': '412.280', 'text': 'melatonin.'}, {'start': '412.400', 'end': '420.319', 'text': 'If you get even 15 to 30 minutes of sun'}, {'start': '420.319', 'end': '427.240', 'text': 'exposure daily, then it\nboosts your mood very well.'}, {'start': '427.240', 'end': '437.039', 'text': 'Number six, avoid substance abuse,\ndrugs or excessive'}, {'start': '437.160', 'end': '444.400', 'text': 'alcohol.  It disrupts the natural production of\ndopamine, serotonin and other neurotransmitters in your brain'}, {'start': '444.400', 'end': '450.479', 'text': 'and also'}, {'start': '450.479', 'end': '456.560', 'text': 'reduces their sensitivity. So\nyou have to avoid substance abuse.'}, {'start': '456.560', 'end': '465.400', 'text': 'Number seven is social connection. So positive\ninteraction is'}, {'start': '465.400', 'end': '472.080', 'text': 'oxytocin, a very important\nhormone that'}, {'start': '473.720', 'end': '480.599', 'text': 'stimulates serotonin and dopamine.\nSocial connection is also important.'}, {'start': '480.599', 'end': '488.520', 'text': 'Number eight is mental stimulation. So if you\nlearn new things or are'}, {'start': '488.520', 'end': '497.319', 'text': 'involved in problem solving, then'}, {'start': '497.319', 'end': '504.520', 'text': 'it boosts your acetylcholine and dopamine. So'}, {'start': '504.520', 'end': '512.159', 'text': 'mental stimulation or mathematical\ncalculations are also very beneficial for your brain. Whatever'}, {'start': '512.159', 'end': '516.399', 'text': 'problem'}, {'start': '517.399', 'end': '525.120', 'text': 'solving\nquizzes are there, like sudoko,'}, {'start': '525.120', 'end': '531.040', 'text': 'you can practice all this, which is\nvery important for your mental stimulation'}, {'start': '531.040', 'end': '534.360', 'text': 'and enhances your neurotransmitters.'}, {'start': '534.360', 'end': '541.680', 'text': 'Then you can take supplements, but it is\nbetter to take it under professional guidance. So'}, {'start': '541.680', 'end': '550.440', 'text': 'for this you can take omega-3 supplements.  You\ncan take supplements like vitamin D,'}, {'start': '550.440', 'end': '560.480', 'text': 'magnesium and 5HTP or even L-\ntyrosine as supplements,'}, {'start': '560.480', 'end': '566.720', 'text': 'which are precursors of dopamine and serotonin,\nwhich further produce dopamine and'}, {'start': '566.720', 'end': '572.760', 'text': 'serotonin, 5HTP\nor L-tyrosine,'}, {'start': '572.839', 'end': '580.160', 'text': 'but it is better if you use these supplements\nonly under the guidance of a health care provider. So'}, {'start': '580.160', 'end': '586.600', 'text': 'in this video,\nwe learnt about the chemicals in the brain that are'}, {'start': '586.600', 'end': '592.839', 'text': 'very important for the brain, the neurotransmitters that\nregulate the brain and'}, {'start': '592.839', 'end': '600.000', 'text': 'manage the brain,\nhow to increase them, how to maintain'}, {'start': '600.000', 'end': '606.720', 'text': 'coordination between them, how to maintain balance,\nwhat are the ways for this,'}, {'start': '606.720', 'end': '610.959', 'text': 'I discussed all this in this video. I\nhope you found this video'}, {'start': '610.959', 'end': '615.839', 'text': 'useful and\nfor such useful videos related to health,'}, {'start': '615.839', 'end': '620.480', 'text': 'stay connected to my channel and subscribe.\nThank you very much.'}, {'start': '620.480', 'end': '624.120', 'text': 'Thanks for watching.'}]