The brain controls the organs in the body. It is very active even when you are sleeping and needs a lot of nutrition. Here’s what scientists recommend we do to take care of our brains.
* Do exercise .
Physical activity is strongly linked to brain health and cognitive function. People who exercise often have larger brain volume, better thinking, memory, and even a reduced risk of dementia.
A recent study in the journal Neurology found that older adults who exercised regularly scored on cognitive tests 10 years younger than their current age.
It’s not entirely clear why exercise has these effects, but it may be because physical activity increases blood flow to the brain. In addition, exercise is also thought to help create new neurons in the hippocampus (a part of the forebrain, a structure located inside the temporal lobe that is involved in information retention). and forming long-term memories and spatial orientation) and helps reduce aging, depression and Alzheimer’s disease.
Starting an exercise routine early is the best way to improve your brain health.
* Use the right foods and spices.
The brain consumes a huge amount of energy, it uses most of the body’s glucose. In fact, it requires about 20% of the body’s energy resources even though its mass makes up only a very small percentage of the body. This need of the brain is completely justified because it is in charge of thinking, learning, remembering and controlling most of the body’s activities.
However the source and quality of the sugar matters. A diet high in processed foods rich in carbohydrates will deplete the body very quickly, leading to an increased risk of stroke and other complications related to blood sugar. Consuming unprocessed foods helps the body digest slowly and steadily as well as provide more energy and make the brain happier.
However, eating too much sugar also affects the brain. A study last year showed that rats given fructose water (a type of sugar found in honey and fruit) after brain injury could help recover from severe impairments. However, sugar also impairs cognitive function in healthy animals.
Interestingly, omega-3 fatty acids can reverse this damaging condition. Fats in fish have been shown to be involved in brain cognitive function, perhaps because fats make brain cells permeable.
While there is evidence that a blend of plant-based antioxidants can improve cognitive function, compounds in foods such as cocoa and blueberries may be good choices for the brain.
Turmeric, an important ingredient in curry, if used regularly, helps reduce the incidence of Alzheimer’s disease, and is anti-oxidant and anti-inflammatory. A diet low in sugar and high in whole foods, healthy fats and like colorful fruits and vegetables is good for your brain.
* Vitamins and minerals .
Vitamin B12 is one of the important vitamins for central nervous system function, and a deficiency can lead to symptoms of cognitive decline such as memory loss. Vitamin D is also important for the brain, and a lack of it can lead to cognitive decline. Iron is a mineral for the brain to function properly, especially for women who are menstruating because it carries oxygen. Getting nutrients from food seems to be the most effective way for the body to absorb them.
* Coffee .
Coffee not only keeps us awake, by blocking adenosine receptors, but also helps us reduce the risk of depression, even prevent Parkinson’s disease and Alzheimer’s disease. This is due to the high amount of cocoa and compounds in coffee that improve heart health, as well as help repair damaged cells by acting like antioxidants.
* Meditation .
Meditation has been linked to increased volume in certain areas of the brain, along with smaller volumes in the brain’s amygdala, which helps control fear and anxiety. It is also associated with reduced brain default network (DMN) activity, which is great when our minds are wandering from thought to thought, which is often negative and sad. Meditation also helps connect different regions of the brain, to improve attention and concentration.
* Education and intellectual activities.
Education is tied to mental health. Mental activities may or may not keep the brain sick (like Alzheimer’s) but it certainly helps with the symptoms of the disease, as it strengthens us with what is known to maintain awareness. . Mental activities provide the brain with more tolerance to the effects of diseases than those who engage in less cognitively active activities throughout life.
* Sleep .
The brain is really scary it’s still doing a lot while we’re asleep, and in fact It doesn’t have a moment’s rest. It always strengthens memories and removes unnecessary connections. Just a little lack of sleep, also harms our mental health, slower cognitive function, reduced ability to pay attention, learn and think creatively. Getting about 7 hours of sleep a night is a good thing you should do.