To paraphrase one of the most moving statements I’ve heard, this is from Dr. Ron Klatz: the goal of anti-aging medicine is not simply to reach 90+, but rather to stay healthy, independent and mentally sharp. as possible throughout the aging process to have time to spend with family and friends doing the things you love and want to do.
Keeping the brain healthy is a big part of being able to have a long lifespan, research proves that we can do a lot to empower our brains to keep them healthy and reduce the risk of brain disease in order to stay cognitively fit for life.
By incorporating a few simple specific changes in diet, exercise and lifestyle into daily routines, it is possible to add years of mental stamina and vitality, which in turn serve the body well. By improving cognitive fitness, you can boost your intellectual prowess, promote recall ability, and protect brain skills that are essential for a full, rewarding, and independent life.
There are six fundamental factors for effective cognitive fitness that must be combined to reap the maximum benefits: Adopting a plant-based diet (as much as possible); Maintain a regular exercise program and physical activity; Get enough sleep; To manage stress; Nurture social contacts (in real life vs online) and keep challenging your brain.
There’s no magic pill or superfood to prevent cognitive decline, but when combined, these building blocks of cognitive fitness can deliver real results and lead to changes in brain structure and function. ; these factors are equal parts in a cohesive plan and will not work in isolation. Simply adding more fiber to the diet or a walk in the daily routine will not be enough to stop mental decline, but rather diet, sleep, exercise, social interaction, managing stress and mental stimulation will work in harmony to promote and produce positive results. results.
Nutrition is an important strategy, following a diet that includes plenty of fruits, vegetables, legumes, and whole grains can go a long way. Try to get as much protein as possible from plant sources, fish, and healthy fats such as olive oil. omega-3 fatty acidsB vitamins and antioxidants are well known to support brain health. Plus, many of these foods also help protect heart health.
Green leafy vegetables such as spinach, broccoli, kale, and collards are rich in vitamin K, beta-carotene, lutein, and folate, which have been shown to help slow decline cognitive.
Fatty fish like salmon, cod, pollack, and tuna are high in omega-3 fatty acids and unsaturated fats that are linked to lower blood levels of dangerous beta-amyloids. Be sure to choose low-mercury varieties at least twice a week. If you’re not a fan of fish, talk to a health professional about supplementing or choose earth-based sources of omega-3s such as walnuts, flaxseeds, and avocados.
Flavonoids give berries their bright hues and have been shown to help improve memory, a Harvard study found that women who consumed two or more servings a week of blueberries and strawberries delayed memory decline up to 2.5 years.
Provided there are no allergies, nuts are excellent sources of protein and healthy fats, nuts in particular can also help improve memory. A UCLA study linked higher nut consumption to better cognitive test scores. Walnuts are also high in alpha-linolenic acid which helps lower blood pressure and protect arteries.
Swimming may be the perfect exercise, water relieves the joints to help them move more easily, it’s less heavy and has been shown to improve mental states and elevate stress while helping to burn calories, tone up and improve concentration and coordination.
Tai chi combines movement and relaxation which is good for body and soul. The series of graceful movements is a good option for any age and is very useful for improving concentration and balance while stimulating thinking skills. Yoga and meditation are also great options that will also help with stress management.
Walking is one of the simplest and most effective power exercises that can be done anywhere, anytime, without equipment and for free. Not only will it help you stay in shape, but it will also strengthen bones, control blood pressure, fight stress and improve your mood. Several studies have shown that walking helps improve memory and resist age-related memory loss.
The Department of Health and Human Services recommends that adults get at least 150 minutes of moderate exercise and 2 days of muscle-strengthening activity or 75 minutes of vigorous exercise each week, which can be done by combining activity moderate and vigorous. Researchers at the University of British Columbia have found that exercise not only keeps the heart and sweat glands working, but also increases the size of the hippocampus, which is the area of the brain involved in verbal memory and learning; as well as the release of cell growth factors important for neurogenesis. Exercise even helps improve sleep, mood, and reduce stress and anxiety that can contribute to cognitive impairment.
Insufficient sleep is bad for the body and mind, continued sleep deprivation for overtime can give rise to a number of chronic health problems. Experts suggest that we should sleep at least 6-7 hours per night, less than 6 hours can have serious health consequences.
Cognitive and social engagement have been shown to be protective against cognitive decline; neuronal plasticity appears to challenge the brain, for example, learning a new skill leads to changes in the adult brain, such as the creation of new connections between brain cells by altering the balance of available neurotransmitters and the way in which connections are established. Stimulating the brain and staying socially connected can help protect the brain and make it more resistant to changes that promote and cause dementia.
Think, read, paint/draw, learn something new, meet new people, listen to music, exercise, take up a new hobby or sport, ask questions and listen to stories in response , or volunteer at a charity because all of that requires the brain to do some work, especially when it comes across something it hasn’t done before. The best activities are the ones you enjoy; just as it’s important to stick to an exercise, diet, or meditation plan, it’s also important to stick to a cognitive fitness program to reap the benefits. Staying mentally sharp comes down to using your mind and body, no matter what your age. Be well, and behold long and happy health.
This article was written by Tamsyn Webber at Worldhealth.net.
As with anything you read on the internet, this article should not be construed as medical advice. please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.
