It’s Never to Early to Care for Your Brain Health!
5 Top Hacks to Care for Your Brain Health
None of us can avoid getting older, and changes in brain health are inevitable. We can help our brains to slow down its memory decline, and prevent or lower the risks of developing dementia and Alzheimer’s disease to make our old age years more comfortable.
Below are 5 recommendations:
1. sleep is your # priority for brain health
Sleep plays a most important and vital role in your brain health. Deep REM sleep may aid in clearing up abnormal proteins in the brain, Sleep may also be able to consolidate your memories, the act of which may help to boost the overall health of your brain as well as your memory.
Clinical tests have shown that we require seven to eight consecutive hours of sleep per night for optimal health. This is sleep which is not fragmented, for example those of two- or three-hour increments.
Sleep apnea is another major problem for aging people. It is harmful to brain health, It may be the reason preventing consecutive hours of sleep. Seek medical help if this is a problem for you.
2. get off your couch & Exercise regularly
Whatever you do, just continue to exercise. You don’t have to do it alone. Join a group and exercise as a group. You’ll find it easier and more fun to do.
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Exercise has many known benefits. Regular, physical activity benefits the brain. Clinical research studies indicate that physically active people experience a lower incidence of mental decline and lowers risks of developing Alzheimer’s disease.
These benefits could be due to an increased in blood flow to your brain during exercise.
It is good to exercise several times per week for between 30 to 60 minutes. Choose exercises that you love: Swimming, Brisk walking, cycling, tennis, or any moderate aerobic activity. What is required it to increase your heart rate.
3. Adopt A Mediterranean-Style Diet
Your diet plays a huge role in your brain health. A Mediterranean-style diet places importance on plant-based foods (including garlic, peppers, tomatoes, zucchinis), fish, healthy fats, such as olive oil and whole grains. There is much less red meat, as well as much less salt, less refined sugars including high fructose corn syrup, refined carbs and junk foods, when compared to average Western-style diets. Avocadoes, although not a Mediterranean fruit, is an excellent addition to this diet.
Clinical trials report that people who follow such a diet have a diminished incidence of Alzheimer’s disease when compared to people eating a standard Western diet. However, further research is required to determine its beneficial effects on brain function.
The omega fatty acids found in extra-virgin olive oil and other healthy fats are vital for the optimal health of your cells to function correctly. These fats may help to decrease your risks of coronary artery disease, as well. They help increase mental focus as well as helping to slow down cognitive decline in aging adults.
Avoid at all costs refined seed oils. These will impair your overall health and damage your brain function over time.
4. Strive to Remain Mentally Active
Your brain is similar to a muscle — use it or lose it! There are so, so many things that you can do to keep your brain in shape: You can enjoy crossword puzzles, Scrabble or Sudoku; read your favourite books; play Bridge or other card games; Put together a jigsaw puzzle.
Consider all these as cross-training your brain! Try to incorporate different activities to increase the suppleness of your brain, to keep it functioning well into your winter years.
Finally, refrain from watching too much television. This is a passive activity and does little to stimulate your brain. Your brain can get very lazy and lax, which you do not want!
5. Commit to Remain Socially Involved ~ Your brain is at stake!
Active social interaction helps to keep depression and stress off, and keep them at bay. Depression and stress can contribute detrimentally to memory loss. Cultivate friendships. Seek opportunities to connect with friends and family. This is especially important if you live alone.
Solitary confinement can very well lead to brain atrophy. Remaining socially active can strengthen you brain health!
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LINKS
A Good Night’s Sleep : Know The A – Zzz of Quality Sleep
Revamp Your Diet and Bad Food Habits ~ 5 Simple Ways to Do This
3 Common Exercise Queries ~ Answers To ‘How Much’, ‘Where’, ‘What’
The Mediterranean diet is usually rich in olives, olive oil, vegetables and fish – healthy and tasty fats, in other words.
Flax seeds, sardines and green tea will also rank high among the brain-boosting foods. Flaxseeds and sardines are also quite rich in Omega-3 and other fatty acids, while green tea is known for beating mental fatigue.
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