5 tips to help keep the brain young

To remain vigorous, creative and sensible, to change their habits.

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Just a few generations ago, people did not hope to live up to 50 years. Fortunately, most of us have a chance to live 20-40 years longer. However, with age the brain more and more difficult to do their work.

A sedentary lifestyle and bad habits are harmful to the body, including the brain. With age and increases the risk of developing Alzheimer's disease.

To prevent premature aging of the vital organ and keep a clear mind, you need to follow a few helpful tips.

1. Change your eating habits

Sticking to a healthy diet is helpful not only for your figure, and your general health, but also to the brain. Start with simple changes to his usual behavior. For example, replace a late cup of coffee to green tea. It contains less caffeine and antioxidants that help protect brain cells from damage. Reduce your consumption of smoked food.

Healthy eating does not mean you need to spend days there are only a salad and cereals. scientists have found out

2. Exercise daily for at least 20 minutes

Motor activity is essential for maintaining brain health. Walking increases blood circulation, improves memory and stimulates the growth of new brain cells. Thus, new neural connections.

Sports may have on the brain the same effect as the small dose antidepressants. Physical activity helps to cope with stress. Aerobics or any other sport for at least 1.5 hours a week, that is 20 minutes a day. This must be done for the sake of his health.

3. Often leave the comfort zone

Your brain will stay longer young, if the strain of his various tasks. Contrary to popular belief, the brain is not programmed, and able to change. you can, for example, to get rid of old habits and replace them with new ones if desired. This property of the brain called neuroplasticity.

Learning a foreign language or playing a musical instrument can help preserve brain plasticity, as this promotes the formation of new neural connections. It is also useful to communicate with members of other professions. So you are more and expand their horizons.

4. Get enough sleep

In the dream, our glimfaticheskaya system cleanses the brain from neurotoxins, including the beta amyloid and tau protein, provoking Alzheimer's disease, and by alpha-synuclein accumulation which leads to disease Parkinson.

The process of purifying the brain takes time. That is why a person needs to sleep 7-9 hours a day.

5. Maintain an active social life

The man - a social being. But with age, our social circle narrows, we begin to talk less with others. And maintaining relationships with family and friends is vital for cognitive health. For those who rarely talks with others, mental abilities are reduced by 70% compared with sociable peopleLate-Life Social Activity and Cognitive Decline in Old Age..

The interesting thing is that single people are more vigilant and increasingly expect threats from strangers. This happens because their brain is unaccustomed to dialogue, perceives the interaction with strangers as something unknown and dangerous. This kind of defensive reaction.

Throughout his life, you need to spend more time with loved ones, deal with a hobby and learn something new. Then, and in old age the brain will thank you good memory and a clear mind.