Brain Health

When your brain is healthy, it has the blood flow necessary for peak performance. A healthy brain is necessary for a long and fulfilling life. When your brain is healthy, you are better able to pay attention, solve problems, communicate and more.

12 ways to keep your brain young

Every brain changes with age, and with it, mental functions. Mental illness is widespread, and it is one of the most fearful consequences of aging. But cognitive impairment is not inevitable. Here are 12 ways that you can help maintain brain function.

1. To maintain psychic stimulation

Through research with mice and humans, scientists have found that brain activity stimulates new connections between nerve cells and can even help the brain generate new cells, develop neurological "plasticity" and create a functional reserve that provides protection against future cell loss.

Any thought-provoking activity should help build the brain. Read, attend courses, try 'mental gymnastics' such as puzzles or mathematical problems Experiment with things that require both dexterity and mental effort such as drawing, painting and other hand exercises.

2. Exercise

Research shows that using your muscles also helps your mind. Animals that exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the brain area responsible for thinking. Exercise also stimulates the development of new nerve cells and increases the connections between brain cells (synapses). The result is a more powerful, plastic and adaptable brain, which leads to better performance when animals age. Physical exercise also lowers blood pressure, improves cholesterol levels, helps maintain blood sugar balance and reduces mental stress - all of which can help both the brain and heart.

3. Improve your diet

Good nutrition can help both your mind and your body. For example, people who follow a Mediterranean diet, focusing on fruits, vegetables, fish, nuts, unsaturated oils (olive oil) and vegetable protein sources, are less likely to suffer from cognitive impairment and dementia.

4. Improve blood pressure

High blood pressure in the middle of life increases the risk of decreased cognitive ability in old age. Use lifestyle changes to keep blood pressure as low as possible. Stay slim, exercise regularly, limit alcohol consumption to two drinks a day, reduce stress and eat properly.

5. Improve blood sugar.

Diabetes is an important risk factor for dementia. You can help prevent diabetes by eating properly, exercising regularly and keeping fit. But if your blood glucose levels remain high, you will need medication to keep them under control.

6. Improve your cholesterol levels.

High LDL cholesterol ("bad") is associated with an increased risk of dementia. Diet, exercise, weight management and quitting are all important factors in raising cholesterol levels. However, if you need extra help, see your doctor for medication.

7. Consider low doses of aspirin

Some surveillance studies suggest that low doses of aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you're a candidate.

8. Avoid tobacco

Avoid tobacco in all its forms.

9. Do not abuse alcohol.

Excessive use of alcohol is an important risk factor for dementia. If you decide to drink, limit yourself to two drinks per day.

10. Pay attention to your emotions

People who are anxious, depressed, sleep-deprived or exhausted tend to perform cognitive function tests poorly. Bad results do not necessarily predict an increased risk of decreased cognitive ability in old age, but good mental health and restful sleep are certainly important goals.

11. Protect your head

Moderate and severe head injuries, even without a diagnosed concussion, increase the risk of cognitive impairment.

12. Social networking

Strong social ties are associated with lower risk of dementia as well as lower blood pressure and longer life expectancy.

11 Better products for brain and memory strengthening

Your brain is quite a big deal.

As a control center for your body, it is responsible for keeping your heart beating and your lungs breathing, and for your ability to move, feel and think.

That's why it's a good idea to keep your brain in optimal working order.

The food you eat plays a role in keeping your brain healthy and can improve some mental tasks such as memory and concentration.

1. Oily fish

When you talk about brain food, oily fish are often on top of the list.

These fish include salmon, trout and sardines, which are rich sources of omega-3 fatty acids.

About 60% of your brain is made up of fat, and half of that fat is omega-3 fatty acids.

Your brain uses omega-3 fatty acids to create brains and nerve cells, and these fats are essential for learning and memory.

Omega 3-s also has some additional benefits for your brain.

First, they can slow down age-related mental decline and help fight Alzheimer's disease. 

On the other hand, a lack of omega 3-s fatty acids is associated with learning difficulties and depression.

In general, consumption of fish appears to have a positive effect on health.

One study found that people who regularly eat roasted or grilled fish have more grey matter in their brains. Gray matter contains most nerve cells that control decision-making, memory and emotions. 

2. Coffee

If coffee is the highlight of your morning, you will be happy to know that it is good for you.

The two main components of coffee - caffeine and antioxidants - help your brain.

Caffeine in coffee has several positive effects on your brain, including 

Increased vigilance: caffeine keeps your brain awake by blocking adenosine, the chemical messenger that makes you sleepy 

Better Mood: Caffeine can also enhance some of your "good to touch" neurotransmitters, such as serotonin. 

Increased concentration: One study found that when participants drank large amounts of coffee in the morning or less during the day, they were more effective at performing tasks that required concentration. 

Long-term coffee consumption is also associated with reduced risk of neurological diseases such as Parkinson's disease and Alzheimer's disease. 

3.Blueberries

Blueberries have many health benefits, including those specific to your brain.

Blueberries and other deeply colored berries provide anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant properties. 

Antioxidants act as an antioxidant against oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative disorders. 

Some antioxidants contained in blueberries were found to accumulate in the brain and to improve communication between brain cells. 

Animal studies have shown that blueberries help improve memory and possibly even delay short-term memory loss. 

4. Turmeric

Curcuma has attracted a lot of attention lately.

This deep yellow spice is the main ingredient of curry powder and has several advantages for the brain.

It has been shown that turmeric, the active ingredient of curry, crosses the hematoencephalic barrier, which means that it can penetrate directly into the brain and benefit the cells there. 

It's a powerful antioxidant and anti-inflammatory compound that has the following benefits to the brain

May increase memory: Curcumin may improve memory in people with Alzheimer's. It can also help remove amyloid plaques, which are a hallmark of this disease. 

Relieves depression: It increases serotonin and dopamine levels, which both improve mood. One study found that curcumin improves depression symptoms no less than an antidepressant for six weeks. 

Promotes the growth of new brain cells: Curcumin increases the neurotrophic factor in the brain, a type of growth hormone that promotes the growth of brain cells. This can help delay age-related mental decline, but further research is needed. 

5. Broccoli

Broccoli is filled with powerful plant compounds, including antioxidants. 

It also has a very high vitamin K content and provides more than 100% of the recommended daily rate (RDI) in 1 cup (91 grams).

This fat-soluble vitamin is essential for the formation of sphingolipids, a type of fat that is tightly stored in brain cells. 

Several studies in older people have linked higher vitamin K intake to improved memory.

In addition to vitamin K, broccoli contains a number of compounds that give it an anti-inflammatory and antioxidant effect that can help protect the brain from damage 

6. Pumpkin seeds

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage. 

They are also an excellent source of magnesium, iron, zinc and copper. 

Each of these nutrients is important for brain health:

Zinc: This element is essential for nerve signalling. Zinc deficiency has been associated with many neurological diseases, including Alzheimer's, depression and Parkinson's. 

Magnesium: Magnesium is essential for learning and memory. Low magnesium levels have been associated with many neurological disorders including migraine, depression and epilepsy.

Copper: Your brain uses copper to control nerve signals. And when the copper level goes out of balance, the risk of neurodegenerative diseases such as Alzheimer's increases. 

Iron: Lack of iron is often characterized by brain mist and impaired brain function. 

7. Dark chocolate

Dark chocolate and cocoa powder are packaged with several brain strengthening compounds including flavonoids, caffeine and antioxidants.

Flavonoids are a group of antioxidant plant compounds.

Flavonoids in chocolate accumulate in brain regions that participate in learning and memory. Researchers say that these compounds can improve memory as well as help slow down the age-related decline in thinking. 

In fact, several studies have shown that 

In a study involving more than 900 people, those who ate chocolate were better able to cope with a number of mental tasks, including memory, more often than those who ate chocolate rarely. 

According to studies, chocolate is also a legitimate mood enhancer.

One study found that participants who ate chocolate had more positive emotions than participants who ate crackers.

However, it is still not clear whether this is due to the compounds in chocolate or simply because the delicious taste makes people happy. 

8. Nuts

Research has shown that consumption of nuts can improve heart health markers and that a healthy heart is associated with a healthy brain. 

A survey conducted in 2014 showed that nuts can improve cognition and even prevent neurodegenerative diseases. 

Another major study also found that women who have eaten nuts regularly for several years have a sharper memory than women who do not eat nuts. 

Some of the nutrients contained in nuts, such as healthy fats, antioxidants and vitamin E, can explain their benefits to brain health. 

Vitamin E protects cell membranes from free radical damage and helps slow down mental deterioration. 

Although all walnuts are good for the brain, walnuts can have an additional advantage as they also provide omega-3 fatty acids. 

9. Oranges

You can get all the vitamin C you need in one day by eating a medium size orange. 

This is important for brain health, as vitamin C is a key factor in preventing mental deterioration. 

According to the 2014 review article, eating enough food rich in vitamin C can protect against age-related mental deterioration and Alzheimer's disease. 

Vitamin C is a powerful antioxidant that helps fight free radicals that can damage brain cells. Vitamin C also supports healthy brains in old age. 

Pepper, guava, kiwi, tomatoes and strawberries also provide excellent amounts of vitamin C.

10. Eggs.

Eggs are a good source of certain nutrients related to brain health, including vitamins B6 and B12, folate and choline 

Holine is an important trace element that your body uses to produce acetylcholine, a neurotransmitter that helps regulate mood and memory. 

Two studies have shown that higher choline intake is associated with improved memory and mental functions. 

However, many people do not get enough choline in their diet.

Eating eggs is an easy way to obtain choline, since egg yolk is one of the most concentrated sources of this nutrient.

Enough choline is 425 mg per day for most women and 550 mg per day for men, with only one egg yolk containing 112 mg. 

In addition, B vitamins play several roles in brain health.

Above all, they can help slow down the progression of mental deterioration in older people. 

Deficiency of two types of B vitamins - folate and B12 - has also been associated with depression. 

Deficiency Folate is common in older persons with dementia, and studies show that folate supplementation can help minimize age-related mental deterioration. 

11. Green tea

Like coffee, caffeine in green tea enhances brain function.

In fact, it has been shown to improve vigilance, performance, memory and concentration. 

But there are other ingredients in green tea that make it a drink for brain health.

One of them is L-Theanine, an amino acid that can cross the hematoencephalic barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed. 

L-Theanine also increases the frequency of alpha waves in the brain, which helps you to relax without feeling tired. 

A review showed that l-theanine in green tea can help you relax by countering the stimulating effects of caffeine. 

It is also rich in polyphenols and antioxidants that can protect the brain from mental deterioration and reduce the risk of Alzheimer's and Parkinson's disease. 

Green tea has also been found to improve memory and is involved in the synthesis of brain chemicals and the regulation of brain sugar levels.