What Makes a Healthy Brain

extensive research involving numerous studies have explored what individuals can do to maintain, or even increase, brain volume and function. Primarily these include diet, exercise, rest, activities that stimulate the reason, controlling risk factors for chronic disease, and emotional attachments .

Diet

A late study by A. Smyth ( 2015 ), published in Neurology, looked at the dietary inhalation of closely 28,000 men and women over the age of 55, living in 40 different countries, found that “ higher diet quality was associated with a decreased hazard of cognitive decay ”. This 5 year discipline considered a Mediterranean-style diet to be a healthy diet, and included increased inhalation of foods such as vegetables, fruits, pisces, nuts, soy sauce products, and chasten alcohol intake. An unhealthy diet included food such as crimson meat, fried food, and sweets. It was determined an overall healthy diet was more important than any one particular food .
It is significant to include foods that are high gear in antioxidants to combat the complimentary radicals that can do damage to the brain. This includes fruit such as dark grapes, blueberries, strawberries, and blackberries, nuts, dark greens such as broccoli, boodle, and collard, fresh potatoes and carrots, greens tea, whole grains, beans, and fish such as violent salmon, sardines, oysters, and albacore tuna .

Exercise

The positivist effects of physical activity on the aging mind have been explored in holocene years. Loss of mind bulk that can occur with ripening is considered to be linked with memory loss and cognitive damage. A review of over 20 empirical studies from 2003-2013, that K. Erickson, et aluminum ( 2014 ) published in the journal Neurobiology of Aging, confirmed the relationship between higher physical bodily process and fitness levels and increased brain book, particularly in the prefrontal cerebral cortex and hippocampus.

Some studies show even short term aerobic practice can positively affect brain cognition. A study by S. Chapman ( 2013 ) found that a group of normally sedentary adults 57-75 years of age that became engaged in physical bodily process for three one-hour sessions per workweek, for 12 weeks, showed significant improvement in memory function .
A scientific statement for healthcare professionals from the American Heart Association and the American Stroke Association ( 2011 ) details the impact of vascular contributions ( blood run ) on cognitive damage. It states “ Physical activity may…improve cerebrovascular officiate and brain perfusion, reduce reply to stress, and increase brain malleability ” .

Sleep

sleep quality is known to decrease as we age. deep sleep is needed for the slow roll bodily process generated in the prefrontal cortex to occur, which helps build memory. As the decline of the prefrontal cerebral cortex occurs, then does the decline in slow wave activeness. This decline in slow wave activity is found to contribute to a decline in establishing long-run memory .
A study using mice published by M. Nedergaard ( 2013 ) found that during sleep, cerebral spinal fluid worked to remove toxic godforsaken products from the mind. How this may work in the human brain may lead the direction to making this organization ferment more efficiently to prevent or treat neurological changes .
Another study published in the diary Neurology ( 2014 ) looked at sleep quality and the impingement on gray matter. Participants who had poor sleep quality besides showed deterioration in their facade cerebral cortex, adenine well as other areas of the brain involved in reasoning, memory, and trouble solve.

Mind Games

It is normally thought doing crossword puzzle puzzles or playing games to challenge the mind will help prevent cognitive decline. In disputing this idea, the following statement was released in 2013 from the scientific community through the Stanford Center on Longevity : “ We object to the claim that brain games offer consumers a scientifically grounded avenue to reduce or reverse cognitive refuse when there is no compelling scientific evidence to date that they do. ”
In a study by D. Park ( 2013 ), over 200 adults ages 60-90 were assigned an activity that was familiar, such as give voice puzzles, or were asked to learn a raw skill that provided stimulation both mentally and socially. After three months, those engaged in learning modern, challenging skills ( such as digital photography or quilting ) showed improvement in memory compared to those who continued with familiar skills .

Maintain Overall Health

many disease states can add to deterioration in our genius. Areas to pay attention to include : maintaining glucose manipulate, good cholesterol levels, managing stress, and keeping blood press within an acceptable scope. A goodly body supports a healthy genius, indeed taking care of your general health will go a hanker means to preserving your cognitive health .

A Social Life

many studies have looked at the impact of an active social life on genius health. In 2012, the Memory and Aging Project published a longitudinal, age group study of approximately 1,500 people with a mean age of 80. One view of the study found ball-shaped cognition along with particular areas, such as perceptual speed, were supported through social natural process and social support. The degeneration of cognitive and centrifugal functions happened at a slower rate.

Dr. Nancy Donovan authored a study in 2015 that assessed over 8,300 adults over the age of 65 for loneliness with regards to cognitive descent. The loneliest people showed a 20 % faster mental decline compared to those with active social connections .
These many, vary ways to keep a brain healthy are all areas we have control over, except, of course, for aging. Americans are living longer and the population over 65 is growing quickly. Responsibility for dominance over the health of our brain falls to each of us. Support your brain and it will help keep you and your memories alive. A longer life can be safer and happier with a goodly soundbox and a healthy genius .

References:

AAIC – Alzheimer ’ s Association News Release
AHA – Stroke
APS – Learning New Skills Keeps an Aging Mind Sharp
Frontiers – Shorter term aerobic exercise improves genius, cognition, and cardiovascular fitness in aging
Harvard Health Publications – 12 ways to keep your genius young
NCBI – A Review of the Effects of Physical Activity and Exercise on Cognitive and Brain
NCBI – Overview and Findings from the Rush Memory and Aging Project
Neurology.org – Poor sleep quality is associated with increased cortical atrophy in community-dwelling adults
Neurology.com – Healthy corrode and reduce hazard of cognitive decline
NIH – How Sleep Clears the Brain
Stanford – A Consensus on the Brain Training Industry from the Scientific Community

source : https://nutritionline.net
Category : Healthy