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To prevent premature aging of a vital organ and keep a clear mind, you need to follow a few useful tips.
1. Change your eating habits
Following a healthy diet is useful not only for the body and for health in general, but also for the brain. Start with simple changes in your behavior. For example, replace a late cup of coffee with green tea. It contains less caffeine and many antioxidants that will help protect brain cells from damage. Decrease your intake of smoked food.
A healthy diet does not mean that you need to eat only salad and grains. Scientists have found that the Mediterranean diet (it is rich in vegetables, fruits, olive oil, beans and cereal grains and includes moderate amounts of fish, dairy products and wine, but limits consumption of red meat and poultry) helps to reduce the loss of brain cells and preserve mental abilities.
2. Do exercise every day for at least 20 minutes
Motor activity is necessary to maintain brain health. Aerobics increases blood circulation, improves memory and stimulates the growth of new brain cells. So there are new neural connections.
Sports can have the same effect on the brain 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 a week, or 20 minutes a day. This should be done for the sake of your health.
3. Leave your comfort zone more often Your brain will stay young longer if you strain it with different tasks. Contrary to popular belief, the brain is not programmed, and is able to change. If desired, you can, for example, 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 will help to preserve the plasticity of the brain, as it contributes to the formation of new neural connections. It is also useful to communicate with representatives of other professions. So you also expand your horizons.
4. Get enough sleep
While we are sleeping our lymphatic system cleanses the brain of neurotoxins, including beta-amyloid and Tau protein, provoking Alzheimer's disease, and alpha-synuclein, the accumulation of which leads to Parkinson's disease.
The process of brain cleansing takes time. That is why a person needs to sleep 7-9 hours a day.
5. Maintain an active social life
Man is a social being. But with age, our circle of communication narrows, we begin to talk less with other people. And maintaining relationships with family and friends is vital to cognitive health. Those who talk less to others have a 70% decrease in mental capacity compared to sociable people
Interestingly, single people are more alert and more likely to expect threats from strangers. This is because their brain, unaccustomed to communication, perceives interaction with strangers as something unknown and dangerous. It's a kind of defensive reaction.
Throughout life, you need to spend more time with your loved ones, engage in Hobbies and learn something new. Then the brain will thank you with a good memory and clear mind in deep old age. :)