What you need to do to keep energy, creativity and sober mind for many years to come.
Several generations ago, people did not expect to live to be 50 years old. Fortunately, today most of us have a chance to live 20-40 years longer. However, over the years the brain has become more difficult to do its work.
Sedentary lifestyle and bad habits bring harm to the entire body, including the brain. With age, the risk of the onset and development of Alzheimer’s disease increases.
To prevent the premature aging of a vital organ and keep a clear mind, you need to follow several helpful tips.
1. Change your eating habits
Adhering to healthy nutrition is useful not only for the figure and overall well-being, but also for the brain. Start with simple changes in your usual behavior. For example, replace the 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 only need salad and croup for whole days. Scientists have found that the Mediterranean diet, characterized by a high proportion of vegetables, fruits, olive oil, helps to reduce the loss of brain cells and the preservation of mental abilities.
2. Go in for sports every day for at least 20 minutes
Motor activity is necessary to maintain brain health. Aerobic enhances 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 at least 1.5 hours per week, that is, 20 minutes a day. This must be done for the sake of one’s health.
3. Leave the comfort zone more often
Your brain will stay young for longer if you strain it with different tasks. Contrary to popular belief, the brain is not programmed, but is able to change. If desired, 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 maintain the plasticity of the brain, as this facilitates 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
In a dream our glyphatic system clears the brain of neurotoxins, including beta amyloids and tau protein, which provoke Alzheimer’s disease, and from alpha-synuclein, the accumulation of which leads to Parkinson’s disease.
The process of cleansing the brain takes time. That’s why a person needs to sleep 7-9 hours a day.
5. Maintain an active social life
Man is a social being. But with age, our circle of communication narrows, we begin to talk less with other people. And maintaining relationships with relatives and friends is vital for cognitive health. Those who talk less often with others, mental abilities are reduced by 70% compared with sociable people.
It is interesting that lonely people are more vigilant and more often expect threats from strangers. This is because their brains, unaccustomed to communication, perceive interaction with strangers as something unknown and dangerous. This is a kind of defensive reaction.
Throughout life, you need to spend more time with your loved ones, engage in hobbies and learn something new. Then, in deep old age, the brain will thank you with a good memory and a clear mind.