How do you look after your brain? Doctors offer 10 simple means
We are older for a long time, and there is a greater risk of cognitive weakness. Many people ask how to delay the appearance of symptoms, because the questions are asked: Are the general changes differing? The answer to this is that neurologists have provided 10 simple tips to maintain our brain health and take care of life, according to Guardian newspaper:
Usually take care of your health
“All the reasonable things that apply to the health of the body apply to the brain health,” said Dr. Susan Osoulivan, a routine consultant at the National Hospital of Neuro Surgery and Surgery in London.
“When you are twenty years old, you can escape punishment,” she said. You may not sleep continuous nights and similar. You don’t escape the punishment when you are middle -aged. Every year I get older, my lifestyle becomes healthy. ”
She says that all her consultations are somewhat, on lifestyle options, she says: “I work with a lot of people with faded brain diseases, and they do not cause lifestyle. But everything can be eaten with moderate exercise, healthy food and good sleep, they are improved with physical, brain or mental illness.”
Get away from smoking and alcohol
“If you want to destroy your brain, smoke a lot,” said Tom Solomon, a Professor of Neurosins at Liverpool University. Similarly, “it is not advisable to consume too much alcohol … the total evidence is harmful to alcohol, especially for the brain,” indicates that the doctor benefits.
“People who don’t have to be addicted to alcohol, but they have found that they have been drinking small amounts of alcohol for decades every day. They also face problems.”
Exercise 3 times a week
“This affects many levels: mental, metabolism and physical science,” said Dr Richard Daubort, the Edinburgh consultant.
“What benefits the blood vessels can also benefit the brain,” said Solomon. Vascular damage is a lot of dementia. Physical activity is useful for blood vessels because it maintains low blood pressure. ”
It recommends an activity that sucks the Breath, which is 20-30 minutes, two or three times a week, like running, swimming and cycling.
Stand on one leg
“There are studies that show that physical activity really helps the brain to extend the age,” said Bigiti. I advise people to include one leg exercises in their daily routine, as the walk depends on the balance of a leg and maintaining this balance is important with age. Aerobic exercises are called chemical nutrient that supports our neurons. ”
“Its combination and resistance exercises that strengthen the muscles are very important, because many studies have reduced cognitive decline in increasing muscle mass, even in those who are already suffering from dementia.”
Avoid butter
“Try to choose antioxidants and unsaturated fats and avoid high red meat,” says Solomon.
When it comes to big subject, she explains: “The biggest evidence for this is Mediterranean food,” adding: “I was born in Greece, so I could be biased.” Her advice is very simple: “When cooking, your primary fat source should be olive oil instead of butter. I am doing this … Eating a few omega -3 acids with oily fish has strong evidence of brain health.”
It emphasizes the importance of vegetarians that take vitamin B12 supplements.
Drink water instead of coffee
“We see people with simple or chronic headache … things that reduce headache risk are more equal,” says Solomon. Exercise regularly. Drink at least two liters of water per day and moisturize the body. Stop taking caffeine completely. Don’t lose meals. Sleep at the appropriate time. Usually we will tell people: (if you adhere to this diet for three months, headaches will be reduced) … Most of these things can be useful for your brain. ”
Attention to sleep
“A good sleep begins at the beginning of the day, not when you are afraid of getting good sleep at night,” said Bigiti. Try to wake up almost every day. If you need more sleep on the weekends, 60 to 90 minutes or extra sleeping cycle. Do not make your sleeping habits properly, because your brain does not know when to produce proper hormones. ”
Limits to use the phone
We live in a state of panic towards the effect of technology on our brains, but as a big described, science does not confirm our addiction on our phones. However, she limits her browsing to her account twice every day to her account and ignores all WhatsApp groups.
“I suggest that people try to keep a daily routine or timetable for the communication and partition that people fit themselves. Discrimination is an important issue when it comes to technology. I like to use technology with their desire, instead of using it as a way to avoid hard work, and to use it as a way to avoid it.”
Choose “Healthy Sounds”
“I am looking for a wonderful healthy siege, look for something … and I will try to learn more to learn more,” said Dr. Richard Ristock, Professor of Neurology at George Washington University Hospital in the United States. You can link it to social interaction, which is very important. ”
Treat hearing and vision problems
“Design is one of the features that appear to be an important danger to dementia,” said Davebort. Applies to the same vision. Any harmful to reduce your interaction with the outside world. He adds that there is fewer evidence to the effects of obvious weakness, “But if your vision is faded, you will stop driving, and you stop going out a lot, and all these things begin to cause social loneliness … Keep your senses and see that you can hear and see.”
“The sense of smell is often an early symptom of some faded diseases,” Davebort added. No one suggests that the loss of a sense of smell can lead to these diseases. It may be an early symptom, especially in Parkinson’s disease. ”
