5 healthy habits for brain health

Alzheimer's disease - one of the most common diseases of the brain, but a cure for it is not there yet. However, to reduce the risk of developing this disease is possible by modifying your lifestyle.

1. eat right

Diet, useful for the brain, including plenty of vegetables (especially leafy greens), berries, nuts, whole grains, legumes, olive oil, seafood, and poultry. According to the study, such a diet significantly decreases the risk of developing Alzheimer's diseaseMIND Diet Associated with Reduced Incidence of Alzheimer's Disease..

2. Get enough sleep

In Alzheimer's disease in the brain accumulate a substance called beta-amyloids. They form a plaque, preventing the transmission of signals between neurons. Scientists believe that sleep helps regulate levels of beta-amyloid, and does not allow them to accumulateSleep and Alzheimer disease pathology-a bidirectional relationship..

"While we do not know exactly how sleep is associated with Alzheimer's disease - says Lucy Brendan (Brendan Lucey), neuroscientist at the Medical School at George Washington University - but there is ample evidence, what

Therefore, he advises to sleep, and if any problems with sleep (sleep apnea, insomnia), contact a specialist.

3. Train your brain

In recent years become popular sorts of games to train your brain, which promise to improve memory. And although they do help to develop certain skills, while there is no evidence that they somehow influence our livesCognitive Training Interventions for Patients with Alzheimer's Disease..

"Read and discuss books, learn new languages, try to play a musical instrument, go some courses and do not forget to communicate - suggests neurologist Arthur Cramer (Arthur Kramer) from Northeastern University Boston. - Mental and social activity are required for brain health. "

4. move more

According to a study published in the Lancet Neurology journal, one-fifth of all cases of Alzheimer's disease in the US is associated with a sedentary lifestyleThe projected effect of risk factor reduction on Alzheimer's disease prevalence.. And while another study found that the more active people the risk of the disease by 40% lower than those who rarely movesA meta-analysis of prospective studies on the role of physical activity and the prevention of Alzheimer's disease in older adults..

movement and athletics It is very important for brain health. Doctors recommend to engage in at least 150 minutes per week of aerobic exercise. This can include walking, biking or swimming.

5. Take care of your heart

For heart health monitor it is very important because it determines and brain health. According to the data held for 25 years of the study, people with heart disease as heart failure or atrial fibrillation, significantly increases the risk of disease Alzheimer'sHeart diseases and long-term risk of dementia and Alzheimer's disease: a population-based CAIDE study..

In addition, there was an association between high cholesterol levels in the blood, high blood pressure and Alzheimer's diseaseHealthy Heart, Healthy Brain: The association between cardiovascular disease and Alzheimer's disease..

The more you take care of your heart (to play sports, eat right, monitor the pressure and cholesterol levels), the healthier and your brain will. In addition, it is an excellent prevention of diseases of the cardiovascular system.