As we age, our physical agility is resentful but it does not have to pass that to our mind. Some tips to maintain our mental dexterity.
These are the Best Tricks to Keep Your Brain In Shape :
1. Do Exercise
There is growing evidence to support the thesis that the exercise frequent aerobic may be the best remedy to keep our brains healthy longer. Apart from being beneficial to our heart and lungs, every step we take also helps our body engineer. Thus, to improve our mental fitness, at least 30 minutes of physical activity every other day.
2. Eat Healthy
To stay short or to exceed our diet also has an echo in the delicate machinery of the brain . A diet low in glucose, high in fiber, with moderate amounts of fat and protein, breaks down more slowly in the body than foods with a high glycemic index, such as sweets, macaroni or sweetened cereals.And let’s not forget that a constant rate of digestion in the intestine provides a more reliable flow of energy to the brain, which probably optimizes the health and long-term performance of our thinking organ.
3. Watch The Diet
Giving us too many whims can cause our brain to slow down and, in the long run, lead to a detriment to its functioning. It is also true that ingesting too few calories can also affect brain function.Too extreme a diet can cause – apart from leaning toward anorexia – distraction, confusion and deterioration of memory .
4. Take care of Your Body
Diseases that we can avoid, such as type II diabetes , obesity and hypertension, also affect our brains, as these pathologies have been linked to an increased risk of cognitive impairment and memory impairment.Keeping our circulatory system in good condition by avoiding cigarettes and saturated fats, decreases the damage in the brain associated with age.
5. Sleep well
When we rest and dream, the memories are ‘sifted’: some are discarded and others are consolidated and stored. When we do not sleep the right hours, proteins accumulate at the synapses (communication between neurons), making it more difficult for us to think and learn new things.In addition, chronic poor sleep (not sleeping poorly) is linked to cognitive impairment in old age, although the relationship may not be causal.
6. Enjoy The Coffee / Tea
Recent evidence suggests that taking caffeine habitually can protect the brain. According to large longitudinal studies, taking 2 to 4 two to four cups of coffee or tea a day can prevent normal cognitive impairment and decrease the incidence of Alzheimer’s by 30 to 60%.It is not clear whether the benefits come from the caffeine or antioxidants found in coffee and tea, but the truth is that it can improve cognition in old age.
7. Eat fish
Essential fatty acids, such as Omega 3s , are critical for brain function as well as for treating diseases like depression.Studies on the efficacy of Omega-3 supplements, however, have mixed results, so experts recommend obtaining Omega-3 doses directly from foods such as flax seeds, fatty fish (such as salmon or Mackerel), spinach or lamb.
8. Just Relax
Tension is disastrous for the brain, affecting the hippocampus and other areas of the brain involved in memory.Some scientists suspect that living a balanced lifestyle and carrying out relaxing activities such as yoga and socializing can delay memory impairment by reducing stress.
9. Avoid Food Supplements
From a time to this part, food supplements aimed at improving cognitive function are receiving poor ratings.Pills with the ‘natural’ flag like ginkgo and melatonin are not free of potential side effects like high blood pressure, digestive problems, fertility problems and depression. So, opt for the really natural products and forget about the ‘supplements’.
10. Make your brain work
Although we do not have confirmation that crosswords, Sudoku or other puzzles keep our brain in shape, we do know that the lack of education and training of our brain are a strong predictor of cognitive impairment.The more we learn, the better our brain will be as we grow older. Of course, the key is to learn new things: the challenge of the unknown brings more benefits than doing the same ‘puzzle’ over and over again.