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Named the most healthy habits for brain health

Названы самые полезные привычки для здоровья мозгаA few generations ago, people did not expect to live to 50 years.

Fortunately, today most of us have a chance to live 20-40 years longer. However, with age, the brain increasingly difficult to do their job.

A sedentary lifestyle and harmful habits are harmful to the entire body, including the brain. With age increases the risk of developing Alzheimer’s disease.

To prevent premature aging of the vital body and keep a clear mind, you need to follow a few helpful tips.

1. Change your food habits

Maintaining a healthy diet is useful not only for the figure and General well-being, but also for the brain. Start with simple changes in your habitual behavior. For example, replace a late Cup of coffee for green tea. It contains less caffeine and lots of antioxidants that help to protect brain cells from damage. Reduce consumption of smoked foods.

Healthy eating does not mean you have all day there is only salad and cereals. Scientists have found that Mediterranean diet, characterized by a high proportion of vegetables, fruits, olive oil, fish and seafood, helps to reduce the loss of brain cells and the preservation of mental abilities.

2. Exercise daily for at least 20 minutes

Physical activity is essential for maintaining brain health. Aerobics increases blood circulation, improves memory and stimulates the growth of new brain cells. So there are new neural connections.

Sport can have on the brain same effect as a small dose of antidepressants. Physical activity helps to cope with stress. Do aerobics or any other sport for at least 1.5 hours per week, 20 minutes a day. It is necessary to do for your health.

3. Often leave the comfort zone

The longer your brain will remain young if straining his various tasks. Contrary to popular belief, the brain is not programmed and is capable of change. If desired, for example, to 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 helps keep the brain plasticity because it promotes the formation of new neural connections. It is also useful to communicate with representatives of other professions. So you still expand your horizons.

4. Get enough sleep

During sleep our limfatica the system clears the brain of neurotoxins, including beta-amyloid and Tau protein causing Alzheimer’s disease, and alpha-synuclein, the accumulation of which leads to Parkinson’s disease.

The process of cleansing the brain requires time. That is why people need to sleep 7-9 hours a day.

5. Maintain an active social life

Man is a social creature. But with age, our social circle is shrinking, we start to talk less with other people. And maintaining relationships with family and friends is vital to cognitive health. Those who rarely speaks to others, the mental abilities are reduced by 70% compared to outgoing people.

It is interesting that single people are more alert and often expect threats from strangers. This happens because their brain, unaccustomed to dialogue, to perceive interactions with strangers as something unknown and dangerous. It is a kind of defensive reaction.

Throughout life you need to spend more time with loved ones, engage in Hobbies and learn something new. Then in old age the brain will reward you with a good memory and a clear mind.

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