In Spain, the message of the need to stay in physical form is quite clear, and more at the beginning of the new year, when we all cling to healthy purposes. We are also clear that the diet is essential to stop premature aging and keep our young cells saved. However, we put too much the focus on physical health, we often forget the mental, when it turns out that The brain is an organ that also needs care To stay resistant and strong.
A recent study published in Alzheimer’s & Dementia establishes that older adults who remain active also have higher levels of brain proteins that They improve connections between neurons, Something that leads to a better memory and more powerful cognition. And, with aging, all organs deteriorate and lose their abilities: also the brain. Fortunately, you can ‘work’ on different fronts to slow down. Today we talk about five of them.
1. Do under impact physical exercise every day
Low impact activity such as walking in bicycle, dance or walk It not only has effects on physical health, but on brain. Aerobic exercises manage to increase the blood flow of the brain, promoting neurogenesis, which encourages the growth of new neurons. Some studies suggest resistance training improves cognitive function in healthy adults, while helping reduce stress and prevent cognitive deterioration Own aging.
2. Food with nutrients that stimulate the brain
The Mediterranean diet, based on fruits, vegetables, integral cereals and lean proteins contributes to cognitive function and to stop the deterioration of the brain related to age. A nutrient -rich diet is going to Protect brain function, freeing it from oxidative stress, favoring the intestine-cerebro connection and improving neuroplasticity.
The most appropriate foods to protect brain cells and their function are those rich in omega-3, which are fatty acids present in the blue fish, nuts and some seeds Like Lino. Thanks to its anti -inflammatory potential, these fatty acids improve brain plasticity. Other interesting foods are green leafy vegetables and antioxidants against cognitive deterioration.
3. Prioritize social relations
A few years to this part, almost at the same level on which the diet and exercise for the maintenance of mental health are located, there are social ties, necessary for Develop brain resilience. Science has shown that maintaining an active social and emotional life improves the ability of the brain to face damage and passage of time, in addition to strengthening memory and emotions. Thus, maintaining everyday social relationships slows cognitive deterioration.
4. Sleep well and enough time protects our brain
Rest correctly at night, with a dream of quality and the minimum hours necessary (7), it is essential for Our body eliminates toxins generated during the day, also consolidating memories and strengthening memory for a consistent and young brain. Go to bed and get up at the same time every day contributes to good sleep hygiene, and the construction of a brain in shape.
5. Maintain the necessary hydration
Taking care that the body is hydrated is essential for the Nutrient transport necessary, and to eliminate the toxic substances generated, also in the brain. Experts warn that a mild dehydration process can alter normal cognitive function, and advise to drink around a liter and a half of water every day, even if we are not thirsty.
References
Michelle Plouchman. ‘Exercise is Brain Food: The Effects of Physical Activity on Cognitive Function’. Published in Taylor & Francis, Developmental Neurorehabilitation. Consulted online on January 8, 2025.
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