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Saturday, March 2, 2019

5 ways to keep the brain young and healthy

5 ways to keep the brain young and healthy

Our brain tends to change over time, but do not think that the older you get, the lower your mental activity. Recent studies have shown that there are quite a few ways to keep the mind sharp and unclouded for a long time.

Studies are finding more and more evidence that adherence to certain rituals can significantly reduce the risk of the onset and development of Alzheimer's disease or any other form of dementia.
            
                                     


Before scientists found evidence, people were convinced that they were helpless in the face of illness, says Mary Schultz, director of education for the Alzheimer's Society in Canada.
She also calls the five changes that need to be introduced into the usual way of life in order to improve the state of the brain and reduce the risk of disease. They will be useful in many respects for people who already suffer from dementia, as they will help to stop the development of the disease. Below we take a closer look at these five preventive measures. It doesn’t matter why we think about how we should strengthen our memory. Tense work makes us scattered and tense. In many professions, it is required, and it is just necessary to remember a large amount of information, numbers, which are constantly updated.

Our brain is a supercomputer. This is the central base where orders are given and all our actions and actions are controlled. With the help of the brain, we manage our lives, communicate with other people. Our brain determines the level of our thinking, the course of our thoughts. It consists of billions of nerve cells that have connections with other nerve cells. Every person in the world is unique, thinks and does everything in his own way. In the center of man is the brain that controls our actions.
It is very important to maintain clarity of mind, regardless of age.


Why does this happen?


The first reason is the vacation.

Four weeks (and someone even has five, I'm talking about civil servants), complete relaxation. Both physical and emotional. Scientists say that even three weeks of active rest is enough for your IQ (IQ) level to drop by as much as 20 points!

The second reason is the opposite of relaxation, namely, full tension.

Workaholics, it concerns you. Hard work is just as bad as the lack of it at all. Work in non-stop mode even more detrimental effect on brain cells contributes to memory deterioration, reduces your intellectual capabilities. As from a basket of sweets, you take, eat and buy new sweets. So is the brain. If you use your brain for the full program, kindly replenish stocks.


The third reason is the modern world.


We live in an era of global change and in the conditions of information overload. Everything you need to know, remember a lot. Loading your brain to the limit, give it time to put everything on the shelves. Use all possible relaxation techniques.

Method "freeze frame". Before going to work or leaving for a picnic, remember if the gas, computer, iron is turned off. What did you want to take with you and whether it is in your bag?

Prepare, get distracted and in 20–30 minutes return to the preparation. What is remembered where the gaps? Draw conclusions and repeat the procedure.

And this is how Cicero prepared for the performance. The speaker “placed” the main points of his speech on well-known objects in the house, since the objects always stand in their place, the speaker mentally moved around the room, thereby recalling his speech. The method is based on associations.

Relax, if you urgently need to remember the necessary information, but it, unfortunately, does not appear in your memory. Take a deep breath and get distracted for 2 seconds - you will definitely remember everything. Relaxation is your helper.


1. Challenge yourself

Learn a new language, finally, master chess, or even take a couple of piano lessons. Stimulating mental activity revitalizes and supports brain function.

When we learn something new, it is always a kind of shock for our brain. He wakes up, activated and excited. By acquiring new experience, you teach the brain to adapt to changing circumstances, to be flexible, because you are demanding from it what it is not used to doing.

Schultz is not the only one who is convinced of the need for a new hobby. For example, foreign languages ​​are a very useful hobby. It turned out that the ability to speak two languages ​​helped delay the onset of as many as three types of dementia: vascular, frontotemporal and mixed. In addition, it is known for certain that in bilingual people dementia was diagnosed 4.5 years later than in those who spoke only one language.

When you challenge yourself, make sure you can handle it. If you hate sudoku, then do not undertake to solve 10 crossword puzzles every day. Everything is good in moderation, and the choice of a hobby should be approached wisely.

Read, solve crosswords. Just like that. And expand the horizons, and replenish vocabulary. The main thing is that you do it with pleasure.
Play chess. Say that you have 4 ranks in chess? It's time to get the next one. Thinking through your moves and the answers of your opponent, you train your brain very well. I wish you only victories.

Brainstorm. Train your thinking. Communicate, travel, try new dishes. Analyze the world around you. Pay attention to everything. There is a very simple, interesting, time-consuming and costly way. In the minibus (subway, etc.) try to remember all the little things: how many people were there, what kind of advertising was on the glass, how men were dressed, how many people were wearing glasses, etc.



2. Be socially active

Close contact with family, friends, and colleagues is a good way to protect the brain from early aging. You can spend more time with your relatives, join a discussion club, or just regularly go to the movies with friends.

It was found that a well-coordinated complex of physical, mental and social exercises helped a large number of people to suspend the onset of dementia. Schultz believes that during close communication with other people, neurons in the brain are activated and this has a positive effect on his work.
Maintaining friendly and family relationships are essential for maintaining your mental health. According to Schultz, it is not yet scientifically proven whether depression causes dementia, or, conversely, dementia begins to develop due to being alone for too long. Anyway, these two diseases go hand in hand, often leaving the sick alone with their problem. Loneliness is just as destructive for an old person, as is poor physical health. Because of it, the risk of premature death may increase by 14%.


3. Follow a healthy diet.

Observing a balanced diet will not only help control your weight but will also prevent many heart diseases. In addition, the food you eat also nourishes your brain.

The brain is responsible for ensuring that the heart and all other organs do the work for which they are intended. That is why you need to try to eat foods that are useful for maintaining brain activity.

What do you need to eat?
Pay attention to the "color" products. They contain an increased amount of antioxidants, which are responsible for slowing the aging process.

A person is as healthy as he eats. The following foods help to strengthen the brain: fish and seafood (no comment, phosphorus, and polyunsaturated acids are found to the maximum), walnuts (and indeed any nuts, tasty and healthy), rye bread, fruits (especially bananas, peaches, pears, grapes that helps you concentrate). Do not torment yourself with long-term diets. Glucose is the main "food" of the brain. It is contained not only in pastries but also in pasta, cereals.

Blue and purple fruits and vegetables (black currants, blueberries, eggplants, plums, red cabbage) contain anthocyanin pigment, thanks to which it becomes easier to cope with stress. Eating fruits and vegetables of these colors also help to improve vision and strengthen the immune system.

Green vegetables and fruits (broccoli, avocado, spinach, pears, leafy greens, apples, kiwi) have a beneficial effect on brain activity, normalize the work of the nervous and cardiovascular systems.
It is worth paying attention to red fruits and vegetables (beets, raspberries, peppers, radishes, tomatoes, pomegranates). They help to strengthen the immune system, improve the absorption of food and increase vitality.

In addition to multi-colored foods, it is worth including more fish with a high content of omega-3 fatty acids in your diet. Their lack can lead to early brain aging and a decrease in mental activity. Most omega-3 fatty acids are found in tuna, salmon, and herring.

Drinking is a fight!

Those people who consume a small amount of alcohol, more developed function of learning. Alcohol reduces mental capacity and prevents their recovery.

Wherever you work, you can always find a way to look after yourself and your mind. Alternate long work and relaxation. For those who have sedentary work, I advise you to periodically get up, warm up and do exercises for the head. Thought processes can enhance scented candles. Buy rosemary, juniper, citrus and mint oil. You will be interested to know that light hunger stimulates mental activity. In this case, eat a piece of dark chocolate.

A good memory is key to your success at work. Improve your abilities, especially as we found out, it is not difficult to do. Remember that the level of intelligence depends on nutrition. Do not deny yourself delicious. If you want, then the body requires, and the body controls the brain. Clear thoughts and more relaxation!


4. Be physically active

No one requires you to run marathons, but at least minimal physical activity is simply necessary. Regular exercise is important for keeping the brain in good shape.

Your heart rate during exercise increases, the intensity of blood flow increases, nutrients are actively entering the brain, and its cells are enriched with oxygen. Thus, the risk of stroke is greatly reduced.
You don't even have to buy a gym membership. Alternatively, you can use alternative methods to stimulate physical activity: go grocery shopping on foot, not drive a car, climb home the stairs, not the elevator, go two stops to the one you need.

Our brain is exactly the same muscle as our heart, and they both need regular training in order to stay in good shape.


5. Reduce your stress level.

There is an explanation of why coloring books and puzzles so attract adults. They are excellent in relieving stress, and research has proven that this kind of exercise can be extremely useful for adults to relax and give the brain a break.

                           

Chronic stress has a negative effect on mood and sleep patterns, as a result of which blood pressure and cortisol levels rise. This exhausts the body and can lead to depression.

Constant stress can provoke a chemical imbalance that 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 you still don’t care about the problems of senile dementia, we still advise you to follow these five simple recommendations. Here's what you need to keep your brain healthy: exercise, regular communication, healthy eating, less stress, and having some useful hobby.


PolyunsaturatedListen to classical music.


Mozart, for example. Scientists say that listening to such works improves people's mathematical thinking. A very harmonious way to improve your mental abilities.

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