How to Keep Brain Healthy and Active

How to Keep Brain Healthy and Active - Brain will change with age, and mental functions will also change with it. Mental decline is one of the most feared consequences of aging. But cognitive impairment is inevitable. The more you use; the brain will grow clearer and stronger. The majority of brain capabilities will improve with the passage of time, and especially the wisdom and skills to help us solve problems. Keep in mind that diseases and other diseases may contribute to a reduction in the normal activity of the brain as well. There are some ways that can help you in reducing the risk of age-related memory loss and brain health:

1. Physical exercise
The best evidence of exercise and fitness are not only has a degree descriptive study which is linked with regular exercise to reduce the risk of dementia. But it also has several benefits to increase brain mass aerobic exercise and improve thinking abilities. In a study of healthy people show a greater positive impact by getting an average of 30 minutes of exercise five times a week for a year. In addition, controlling trials in people who suffer from cognitive impairment show that exercise is effective in capturing decline of the brain. There is also some evidence that physical activity such as sports or dance have a greater benefit than repeated simple physical activity, such as walking.

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2. Mediterranean diet
Mediterranean diet in vegetables, grains, nuts, cheese, fruits, mild olive oil, milk and unsaturated fats and also low in red meat was a mainstay for the prevention of heart for almost 20 years. More than ten observational studies have shown that is also associated with a reduced risk of dementia. In the investigation, people who cling to the diet had the lowest risk of drop of brain. Although several randomized controlled trials were too short to achieve the meaningful results, the effects of a healthy diet for the brain makes it worth having.

3. Social connectedness.
The evidence from observational studies in 1990s shows that social connectedness can reduce the risk of dementia. The researchers also studied in this deeper connection, it was found that a difference in social communication and satisfaction is more important than social network size of the person.

4. Get mental stimulation
 There is some evidence that defies such as playing a musical instrument or learning another language has more benefits from repeated exercises such as crossword puzzles. Through research which is conducted on humans and mice, the doctors guess that intelligent activities can stimulate new connections between nerve cells and may even help the brain generate new cells, and the development of neural plasticity. It also can build functional reserves that provide a hedge toward the loss of cells in the future. Stimulates mental activity will help to build the brain. The examples of these activities are taking track and reading, in an attempt to "mental gymnastics", such as word puzzles or math experience problems with things that require manual dexterity and mental effort, such as painting, drawing, and other crafts.

5. Improve your diet
Good nutrition can help in keeping your mind and your body healthy. Here are some details for it: You have to keep the calories in check. In both animals and humans, it has been associated with reducing calories with a lower risk of mental decline in aging. You also have to eat the right foods. This means you have to reduce saturated fat and cholesterol from animal sources and fatty acids from hydrogenated vegetable oils partially hydrogenated consumption. Folid acid, vitamin B, B6, B12 may help you in reducing your homocysteine level, high levels of which have been associated with an increased risk of dementia. In addition to this, fortified cereals and other grains, green leafy vegetables are good sources of vitamin B.

6. Keeping balance blood pressure
High blood pressure in middle age can improve the risk of cognitive decline in old age. You have to modify your lifestyle to keep your pressure at the lowest possible level. You can do exercise regularly, reducing stress, eating right and also limit alcohol to two drinks a day.

7. Maintaining blood sugar
Diabetes is one of the important risk factors for dementia. You can fight against diabetes by staying slim, right eating and exercising regularly. But if your blood sugar stays high, you will need medication to achieve good control.

8. Maintaining your cholesterol
High levels bad cholesterol will increase the risk of dementia, as well as lower levels good cholesterol in the blood. Exercise, weight control and diet and avoiding tobacco in all its forms can be used to control your cholesterol levels. But if you need more help, you can ask your doctor about medications.

9. Consideration of the low-dose aspirin
Observational studies show that long-term use of anti-inflammatory drugs and aspirin can reduce the risk of dementia by 10% -55%. This information is hope, but it was early. But some experts are not ready to recommend aspirin specifically for dementia.

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10. Do not abuse alcohol
Excessive drinking is a major risk factor for dementia. If you choose to drink, you have to limit yourself to two drinks a day. But if you are using an official alcohol, you can reduce the incidence of dementia. It has linked at least five studies of low doses of alcohol with a reduced risk of dementia in the elderly.

11. Caring your emotions
People who are depression, lack of sleep, anxiety or tends worst record in cognitive function tests. A bad score does not always expected to increase the risk of cognitive decline in old age, but mental health is certainly an important goal for you.

12. Protect your head
You might be surprised to understand that a moderate to severe head injury in early life increases the risk of cognitive impairment in old age. We hope this article gives you useful information that can be used to maintain your brain health. That’s our article about How to Keep Brain Healthy and Active.

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