The heart serves us to give more quantity of life and the brain, quality of life. With this principle, we must take into account the importance of brain health and, for this, a series of habits must be adopted that can benefit our brain.
What can we do to take care of our brain?
There are many factors that help us to have good health, and almost everyone knows several habits that are usually recommended for a healthier life. Simple habits can make a great difference, such as cutting down the noise with earplugs. You can get online earplugs easily and make it a daily habit to wear them. But of all of them, we want to highlight those that will help you have a healthier brain and a better quality of life:
– Green areas.
It is important to surround yourself with spaces in which you can enjoy nature. Mainly because the brain requires a continuous supply of oxygen. Specifically, the brain consumes 20 per cent of the body’s oxygen and thanks to that, and it gives us energy and cognitive abilities.
Aerobic exercise helps the generation of neurons. In addition, cardiovascular exercise makes the heart beat faster. This, in short, provides a greater brain benefit.
Dehydration is one of the factors that directly affect brain health. Therefore, we recommend an adequate water intake per day (one litre per 35 kilos, according to the WHO), so that the lack of water does not interrupt the essential processes of optimal functioning of the brain.
What matters is the diet as a whole. The direct relationship between good nutrition and the development of our brain is increasingly evident. The key to this healthy diet, as always lies in our varied and recognized diet. A diet which is rich in fruits, vegetables, legumes, seeds, whole grains, nuts, bluefish and quality fats. Here are the 11 best foods to boost your brain and memory.
Experts from the University of Chicago, in the United States, demonstrated that having friends modifies the functioning of the brain, especially in the area associated with rewards. The study revealed that the neurons in this area, which is a critical area for learning, are activated in a greater number and with more intensity if we are well accompanied.
Habits that damage brain health
As well as those habits from which you must flee:
While exercise favours the increase of neurons, stress decreases it. According to research conducted by the University of California in Irvine (USA) and published in Psychological Science, daily stress can accumulate and produce, in the long term, a negative effect on mental health. According to these experts, specifically, it is the negative emotional responses to everyday discomforts that have such a “cumulative effect”, and the only solution is to achieve an emotional balance.
– Tobacco and alcohol.
Its prolonged consumption causes various damages to the body. Tobacco mainly at the pulmonary level and alcohol, mostly affect the digestive system. But both, in the long run, significantly affect cognitive functions.
Lack of sleep decreases creativity and the ability to control emotions. On the other hand, it increases anxiety and hinders the ability to solve problems. For guidance, the recommended sleep hours are 8 hours if you are 20 to 50 years old and 6 hours for people who are over 50.
In addition, it has recently been discovered that one of the parts of the brain is a drainage system called the lymphatic system. Its function is to eliminate and recycle toxins from the brain during sleeping hours.
Finally, as experts in neurorehabilitation, we recommend a lifestyle in which you flee from a sedentary lifestyle, encourage activities that require mental training and look for new things that involve novelty and intellectual challenge.
Steps for brain health and brilliant memory
Neurologist David Perlmutter has developed a program that helps maintain brain efficiency.
Fun and pleasure are good for the brain. Firstly, it helps relieve stress and reduce its negative impact on the body as a whole. Secondly, activities that require the development of new skills contribute to the creation of new neurons. And this starts the process of brain rejuvenation. If you regularly find time for interesting activities, you run less risk of suffering from senile retirement.
If you spend all your time only on work and serious matters, you are depriving the brain of an important and useful experience.
Scientific fact: the absence of hobbies increases the risk of disease. Reading books, for example, not only brings pleasure and helps to be distracted but also allows the body to recover and gain strength. Reading also stimulates those areas of the brain that would otherwise remain unclaimed.
The more you read, the savvier you are.
Overweight makes it difficult to think
Excess weight leads to memory problems (do you want to have a brilliant memory?) And provokes premature brain ageing. Obesity stimulates the growth of free radicals and the occurrence of inflammation, which reduces the number of brain cells. In other words: if we are overweight, then it is much more difficult for us to think, study and work. David Perlmutter offers a simple and straightforward solution: change your diet.
Products for a keen mind
Bypass the side of the shelf with products harmful to the brain. Immediately go to the useful ones: buy eggs, products with vitamins B and E. Until the summer is over, do not neglect the opportunity to eat berries.
Scientists have proven that if they feed an old rat, it will begin to perform tricks no worse than a young one. For example, blueberries and blackberries contain anthocyanins – powerful antioxidants that help protect small vessels from free radicals and improve cerebral circulation. When the season ends, you can use frozen berries: they are easy to find in the store. And it is better to prepare it yourself.
Try to eat half a cup of berries two to three times a week. Do not forget.
In the absence of load, the muscles inevitably weaken. The same thing happens with the brain. If it has become more difficult for you to remember information, if you are not as concentrated as before, if your creative powers are not the same, this clearly indicates that brain cells need “training”.
Try this exercise to develop memory. Memorize the group of animals in the picture for one minute. Do not read further.
Now, without looking at the drawing, write down the names of animals in alphabetical order. Well, how did it work for the first time? If not, keep training.
The Myth of Sweet
Sweet increases blood sugar, which causes damage to brain cells and provokes memory problems. In this sense, the so-called natural types of sugar, brown sugar or honey, are no better than ordinary white. So, try to limit your intake of sugar in any form as tightly as possible.
Our brain has phenomenal capabilities, and you can take full advantage of them – you just need to give it the necessary resources and slightly support its performance. It is easy.