Scientists have figured out how lifestyle affects our brain’s health and memory. Each person is able to slow down the aging of the brain and improve its functioning without resorting to the help of medicine. By following our simple recommendations, many of which you have heard before, you can maintain clarity of thinking for many years.
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How to Avoid Dementia
A sedentary lifestyle impairs cognitive function. In other words, the less we move, the worse we understand and the higher the risk of developing dementia (senile dementia). In Australia, the Department of Health’s website has published physical activity guidelines for different age groups.
- Between the ages of 5 and 17: People in this age group should be active for at least 60 minutes a day. You can break this hour into several small activities. Plus, at least three times a week, intensive classes are needed to develop muscles and skeleton, such as swimming, dancing, football, basketball. In addition, walking the dog, walking to school, and outdoor play are also encouraged.
- Adults 18 to 64 years old: People from this age bracket should move for at least 2.5 hours a day. Moreover, an hour and a half should be occupied by intensive activities, such as aerobics or cycling. It is recommended to do exercises to strengthen the muscle frame two times a week, such as push-ups, squats, pull-ups.
You need to understand that these recommendations are given for practically healthy people. If you have health limitations, you are just starting to lead an active life – start exercising, gradually increasing the load.
Sleep Properly
If a person between the ages of 50 and 60 sleeps less than 6 hours a day, the risk of developing dementia increases. The duration of falling asleep also matters. If a person takes more than 30 minutes to fall asleep, then the risk of developing dementia increases by 45%.
If an elderly person sleeps less than 5 hours a day, the quality of night sleep becomes poor. Due to it, such people regularly sleep during the day, which increases not only the risk of developing dementia but also premature death. Therefore, it is very important to go to bed before 24:00.
Get Proper Nutrition For The Brain
For proper brain function, it is recommended to eat enough fish, eggs, and nuts high in omega-3 and omega-6 polyunsaturated fatty acids. They are necessary for the membranes of brain cells and the synthesis of complex fats – phospholipids and sphingolipids. Omega-3 Sources are:
- Mackerel
- Herring
- Flaxseed Oil
- Chia Seeds
Sources of omega-6 include:
- Sunflower, corn, and sesame oil
- Walnut and grape seed oil
- Chicken meat
- Chicken yolk
- Avocado
Proteins And Amino Acid
The brain needs proteins and amino acids. These substances are needed for almost all processes – chemical reactions, hormone synthesis, the transmission of information, and impulses that make you wake up. Sources of protein and amino acids are:
- Meat
- Cheese
- Dairy products
- Chickpeas
- Beans
- Seafood
Glucose
The brain really needs glucose. It is glucose that serves as energy for the transmission of nerve impulses and other processes. Therefore, our brain knows how to convert other sugars, such as fructose and lactose, into glucose. The brain needs about 120 grams of glucose (420 kcal) every day. Sources of glucose are:
- Green onions
- Beets
- Rutabagas
- Dried apricots
- Grapes
- Honey
Avoid Unhealthy Drinks
The brain needs clean water. If you find it hard to drink 1.5-2 liters of water daily, then you can take water from food. Cucumbers, zucchini, watermelons, and melons are excellent sources of moisture. But tea, coffee, alcohol are powerful diuretics that deprive the brain of moisture.
Thus, you need to avoid such drinks, especially alcohol that increases the risk of developing dementia. If you are addicted to alcohol and can’t get rid of it, know there are many rehabs available to help. Besides, you can receive support from state-funded rehab programs that will make the treatment much affordable.
Keep Your Gut Healthy
Our gut produces 90% of the hormone serotonin we need to be happy. Let’s not forget that the microbiome synthesizes many vitamins that the brain needs. Therefore, it is very important that the intestinal microflora is healthy. Thus you need to eat healthy foods such as:
- Apples
- Garlic
- Oatmeal
- Sprouted oats
- Flaxseed mucus
- Cocoa
- Bananas
- Asparagus
Maintain A Balance Of Vitamins And Minerals
Having the right balance of vitamins and minerals in the body is necessary as their deficiency can lead to several health problems.
- Iodine:Iodine deficiency can cause depression, memory impairment, impairment of the ability to absorb information and form words into sentences. Sources of iodine include seaweed, seafood, fish, iodized salt, mushrooms.
- Magnesium:Its deficiency can cause insomnia, forgetfulness, and reduce performance. Sources of magnesium include boiled potatoes, broccoli, seafood, herbs, and legumes.
- Chromium:A lack of chromium can be a cause of anxiety and depression. Sources of chromium include black tea and corn.
- Iron:Iron deficiency can also impair memory and concentration. The brain needs heme iron, which is found in animal products. Getting enough iron from plant foods is problematic.
- Vitamins:Vitamin of the mind is called thiamine or vitamin B1, which is found in buckwheat, millet, oatmeal, potatoes, and yeast.
Avoid Conflicts
If the relationship with those with whom you live under the same roof is good, then the brain works better and more efficiently. The stress caused by scandals, quarrels, on the contrary, impairs the ability to think. And, in addition, it enhances various inflammatory processes.
Learn New Things
The youthfulness of the brain directly depends on whether a person learns new things on a regular basis. It is very important to build new neural connections constantly to prevent dementia.
This is best done while learning foreign languages, but getting any new skills is extremely beneficial for mental abilities in general. Learn to swim, dance, read the stars or listen to lectures and music that is new to you.
Take Away
You can prevent dementia, which is a cognitive impairment, by following the tips mentioned in this article. You need to adopt an active lifestyle, eat brain-boosting foods, avoid conflicts, and learn new things more often to keep your brain healthy.
