7 rules for a healthy brain

In order to be collected, intelligent and have an excellent memory, superpowers are not needed. Only the observance of some of the rules that are able to keep the brain in full combat readiness.

Rule # 1. Eat wholesome food

Overweight and obesity are arguably the main threats to the brain, and you can avoid it by learning how to properly size your portions and choosing nutritious foods.

The brain needs a constant supply of energy, so you need to eat at least three times a day and snack once or twice between meals, then the brain will remain energetic and sharp.

Try to eat protein in the morning – for example, eggs, fish, tofu – or drink a protein shake. Then the brain will work better, and you will not get hungry for a long time. If you like cereal, choose the type that contains more fiber, and add protein to them: nuts or dry protein. If you add flaxseed or oil as well, your brain gets healthy fats.

Try to get at least two to three servings of fruits and five to six servings of vegetables every day. In general, eat more vegetables than meat at each meal.

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Rule # 2. Refuse Brain Baners

Some fish contain excess amounts of mercury. Among them are false halibut, king mackerel, shark, swordfish, tile and tuna (white meat). Try to avoid fatty meats such as bacon, sausages, pork belly, salami, hot dogs, ground pork, pork ribs, beef ribs, and rib steak. Don’t eat fried foods. It is extremely high in trans fatty acids, which are harmful to brain cells and slow down brain function.

Any food made from processed white flour is harmful. They raise blood sugar levels, which leads to memory problems. These are white bread, cereals, corn muffins, crackers. Try to eat no more than one dessert a week. Avoid cupcakes, dried fruit, ice cream, fruit yogurt, fruit rolls, marshmallows and sherbet, and fruit juices. Do not eat chips, energy and cereal bars, cakes and tarts, candy and cookies, gelatinous sweets, popcorn.

Do not eat chips, energy and cereal bars, cakes and tarts, candy and cookies, gelatinous sweets, popcorn.
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Rule # 3. Get enough rest

If you are unable to sleep at least 7-8 hours at night, chances are your brain is not working as efficiently as possible, and over time you run the risk of serious problems.

Making the decision that sleep is important to your health and firmly deciding to get enough sleep is half the battle. If you find it difficult to fall asleep, there may be various reasons. We advise you not to abuse caffeine, smoke or drink alcohol before bed. Nicotine is a powerful aphrodisiac, and alcohol, while helping to fall asleep, disrupts the deep sleep phase and provokes frequent awakenings during the night.

Insomnia can be caused by lack of physical activity, stress, back pain, thyroid gland, liver disease, and neurological problems. Find out what exactly is preventing you from falling asleep and solve the problem.

Insomnia can be caused by lack of physical activity, stress, back pain, thyroid gland, liver disease, and neurological problems.
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Rule number 3. Do not stress yourself and play sports

Stress wreaks havoc on the brain. By itself, it is even useful if these are short-term situations. But constant and unrelenting stress is another matter entirely. This stress can have a toxic effect on your brain and even cause physical changes in it, which can lead to weakening of mental activity and acceleration of its destruction.

If the source of your stress is related to severe trauma, then don’t try to deal with it alone: ​​see a professional. If a high level of stress is associated with life circumstances – difficulties at work, financial problems, family turmoil – then it will be useful to master some relaxation techniques. For example, exercise, even moderate exercise, literally saves your brain. Just 20 minutes a day – and your risk of developing Alzheimer’s disease is reduced by 30%!

If the source of your stress is related to severe trauma, then don't try to deal with it alone: ​​see a professional.
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Rule # 4. Make time for hobbies

Find a hobby that you like: the brain will be more active and will remain sharp longer, and you will feel happier. The only recommendation: choose an activity that is different from your daily work activities. Play a musical instrument. Master bridge. Visit a book lovers club. Start making clay. Whatever you choose, outdoor activities are good for the brain. First, it’s a great way to relieve stress. Secondly, when you take on new tasks, the exchange of information between brain cells becomes more efficient, and your mind becomes sharper.

Find a hobby that you like: the brain will be more active and will remain sharp longer, and you will feel happier.
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Rule number 5. Minimize electromagnetic waves

Televisions, computers, microwave ovens, mobile phones and hair dryers have long been an integral part of our lives, and few are willing to give them up. The problem is that many of the modern devices that make our lives so comfortable emit radio waves that can damage fragile brain cells.

Of course, more modern mobile phones are less dangerous than older ones, and it can be assumed that as technology improves, health risks decrease. But in any case, it will be useful if you use your mobile phone only when you really need it. Try to use headphones to avoid holding the device too close to your head.

Protect your own sleeping area from the effects of electromagnetic waves. Don’t sit too close to the TV; keep a distance of at least 180 cm from the screen. If you are constantly working at the computer, try to sit at least 90 cm away from the monitor. Even such simple safety measures will provide you with reliable prevention against the negative effects of electromagnetic waves.

Protect your own sleeping area from the effects of electromagnetic waves.
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Rule # 6: Exercise Your Brain Regularly

To prevent muscles from atrophying with age, you can start going to the gym or sports group. The situation is similar with the brain: it needs to be trained. If it becomes more difficult for you to memorize information, if you are not as concentrated as before, if your creative powers are no longer the same, this clearly indicates that the brain cells need to be strengthened. Here, for example, you will find some useful exercises.

Rule number 7. Undergo medical examination

Ask your doctor for a homocysteine ​​test once a year. This is a simple test, but it can detect a deterioration in brain condition long before you can even feel the symptoms.

Homocysteine ​​is an amino acid that is produced in cells throughout the body; an excess of this acid slows down the brain, dulls reflexes (especially those requiring visual-motor coordination), and can cause depression. Raising homocysteine ​​levels also doubles the risk of Alzheimer’s disease. B vitamins are helpful in maintaining homocysteine ​​at an acceptable level.

Homocysteine ​​is an amino acid that is produced in cells throughout the body
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Based on the book “Healthy Brain”.

Post cover: pixabay.

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