5 ways to keep the brain young and healthy
Health / / December 19, 2019
Our brain has the ability to change over time, but do not think that the older you get, the lower your mental activity. Recently conducted studies have shown that there are many ways to keep the mind sharp for a long time and untroubled.
Dementia - a disease associated with memory impairment. Characteristic symptoms include reduced mental alertness, forgetfulness and difficulty in acquiring new skills.
Studies are finding more evidence that adherence to certain rituals can greatly reduce the risk of the emergence and development of Alzheimer's disease or any other form of dementia.
Before scientists found evidence, people were convinced that they are helpless in the face of disease, says Mary Schulz, Director of Education Alzheimer Society of Canada.
She calls the five changes that need to be implemented in the usual way of life, to improve the condition of the brain and reduce the risk of disease. In many respects they will be useful for people who are already suffering from dementia as help stop the progression of the disease. Below we take a closer look at these five preventive measures.
1. Challenge yourself
Learn a new language, learn at last chess or even take a couple of piano lessons. Stimulating mental activity revitalizes and supports brain function.
Mary Schultz, director of the Alzheimer's Society of Education in CanadaWhen we learn something new, it's always kind of a shock to our brain. He wakes up, activated and energized. By purchasing a new experience, you teach the brain to adapt to changing circumstances, to be flexible, because demand from him what he was not used to deal with.
Schultz is not the only who believe in the necessity of a new hobby. For example, foreign languages - very useful hobby. It revealedThat the ability to speak two languages helped delay the onset of dementia as many as three types: vascular, frontotemporal and mixed. In addition, it is known that people have bilingual dementia diagnosed 4.5 years later than those who spoke only one language.
When you challenge yourself, be sure to make sure that you can cope with it. If you hate sudoku, then do not take themselves to solve 10 daily crossword. Everything is good in moderation, and to the choice of hobby should come to mind.
2. Be socially active
Close contact with family, friends and colleagues - a good way to keep the brain from premature aging. You can spend more time with their families, to join the discussion clubs or just regularly go to the cinema with friends.
Was foundThat the physical, mental and social well-coordinated set of exercises has helped a lot of people to stop offensive dementia. Schultz believes that while close contact with other people neurons in the brain are activated and this has a positive effect on his work.
Maintaining friendships and family relations are extremely important to maintain your mental health. According to Schultz, while not scientifically proven, whether depression, dementia, or conversely causes dementia begins to develop due to taking too long in solitude. Anyway, these two diseases go hand in hand, often leaving suffering alone with his problem. Loneliness just as detrimental to the old man, as well as poor physical health. Because of him, the risk of premature death may increase by 14%.
3. Eat a healthy diet
Adherence to a balanced diet will not only help control your weight, but will also prevent many heart disease. Besides the food you eat, and feeds your brain.
The brain is responsible for ensuring that the heart and all other organs do the job for which they are intended. That is why you should try to eat foods that are useful to maintain brain activity.
What is the need to eat? Pay attention to the "colored" products. They contain high amounts of antioxidants, which are responsible for slowing down the aging process.
- Blue and purple fruit and vegetables (black currants, blueberries, eggplant, plums, red cabbage) contain the pigment anthocyanin, due to which it becomes easier to deal with stress. Eating fruits and vegetables of these colors also helps to improve vision and strengthen the immune system.
- green fruit and vegetables (broccoli, avocado, spinach, pears, leafy greens, apples, kiwi) beneficial effects on brain activity, normalize the nervous and cardiovascular systems.
- It is worth paying attention to red fruit and vegetables (beets, raspberries, peppers, radishes, tomatoes, pomegranate). They help to strengthen immunity, improve digestion and increase vitality.
In addition to colored products, it is necessary to include in your diet more fish with high content of omega-3 fatty acids. Their lack can lead to early aging of the brain and reduced mental alertness. Most omega-3 found in tuna, salmon and herring.
4. Be physically active
No one requires that you running marathons, but at least the minimum physical activity just needed. Regular exercise is important for maintaining brain in good shape.
Your heart rate during training increases, the intensity of the blood flow increases, the brain is actively fed nutrients, its cells are enriched with oxygen. Thus, the risk of stroke is greatly reduced.
You do not even have to buy a gym membership. Instead, you can use alternative methods of stimulating physical activity: walking Food walk, not drive a car, to climb the stairs back home, instead of the elevator, go for two stops to the desired you.
Our brain - it is exactly the same muscle, as well as our hearts, and they both need regular exercise to stay in good shape.
5. Reduce your stress level
There is an explanation as to why coloring books and puzzles so attracted to adults. They are excellent help reduce stress, and studies have shown that adult classes of this kind can be extremely useful to relax and give your brain a break.
Chronic stress negatively affects mood and sleep, because it raises blood pressure and cortisol levels. This exhausts the body and can lead to depression.
Constant stress can trigger a chemical imbalance, which is dangerous for the brain and other body cells. One of the most effective ways to prevent stress is meditation.
Even if you are young, full of energy and the problems of dementia you are not very concerned about, it is advised to comply with these five simple tips. Here's what you need to stay healthy brain: exercise, regular communication, a healthy diet, less stress and the presence of a useful hobby.