Sedentary lifestyle and bad habits bring harm to the whole body, including the brain. With age, the risk of developing Alzheimer's disease increases. To prevent premature aging of a vital organ and keep a clear mind, you need to follow a few useful tips.
1. CHANGE YOUR DIETARY HABITS
To maintain a healthy diet is useful not only for the figure and general well-being, but also for the brain. Start with simple changes in your behavior. For example, replace a late Cup of coffee with green tea. It contains less caffeine and many antioxidants that will help protect brain cells from damage. Reduce consumption of smoked food. A healthy diet does not mean that you need to eat all day only salad and cereals. Scientists have found that the Mediterranean diet, characterized by a high proportion of vegetables, fruits, olive oil, fish and seafood, helps to reduce brain cell loss and preserve mental abilities.
2. DAILY EXERCISES for at least 20 minutes
Physical activity need to maintain brain health. Aerobics increases blood circulation, improves memory and stimulates the growth of new brain cells. So there are new neural connections. Sports can have the same effect on the brain as a small dose of antidepressants. Physical activity helps to cope with stress. Do aerobics or any other sport for at least 1.5 hours a week, i.e. 20 minutes a day. This must be done for the sake of their health.
3.LEAVE COMFORT ZONE
Your brain will stay young longer if you strain it with different tasks. Contrary to popular belief, the brain is not programmed, but it is able to change. You can, for example, get rid of old habits and replace them with new ones. This property of the brain is called neuroplasticity. Learning a foreign language or playing a musical instrument will help to preserve the plasticity of the brain, as it contributes to the formation of new neural connections. It is also useful to communicate with representatives of other professions. So you also expand your horizons.
4. Get ENOUGH sleep
Our glimphatic system cleanses the brain of neurotoxins, including beta-amyloids and Tau-protein, provoking Alzheimer's disease, and alpha-synuclein, the accumulation of which leads to Parkinson's disease. The process of cleansing the brain requires time. That is why a person needs to sleep 7-9 hours a day.
5. MAINTAIN ACTIVE SOCIAL LIFE
Man is a social creature. But with age, our circle of communication narrows, we begin to talk less with other people. And maintaining relationships with family and friends is vital to cognitive health. Those who rarely speaks to others, the mental abilities are reduced by 70% compared to outgoing people. The interesting thing is that single people are more alert and more likely to expect threats from strangers. This is because their brain, unaccustomed to communication, perceives interaction with strangers as something unknown and dangerous. It's kind of a defensive reaction. Throughout life, you need to spend more time with your loved ones, do Hobbies and learn something new. Then and in deep old age the brain will thank you good memory and clear mind.