Mark Milstein, PHD in biochemistry, a researcher specializing in brain overall health and author of the book The Age-Proof Brain, offers rules that keep the pungency of wit and prevent dementia.
1. Control your blood pressure and cholesterol levels
The heart beats approximately 115 thousand times a day. It sends about 20% of the body's oxygen to the brain with each beat. High blood pressure can weaken the heart muscle and is a leading cause of strokes. Blood pressure should ideally be no higher than 120/80.
Cholesterol is also critical for brain and nervous system. The American Heart Association recommends getting the cholesterol levels checked every four to six years.
2. Control your blood sugar
Blood sugar is the main source of energy for the brain. Its deficiency can lead to loss of strength, and excessive amounts can lead to the destruction of blood vessels and tissues, which threatens premature aging and cardiovascular diseases.
3. Quality sleep
A study in the Sleep magazine shows that people with apnea are more likely to experience memory decline within 10 years compared to those without a diagnosis.
4. Choose nutritious foods
When choosing food, ask yourself three questions as follows:
- Will it spoil? Perishable foods are often healthier for the brain, while additives and preservatives negatively impact the gut microbiome.
- Is the content long? Can I articulate the names of ingredients and understand what they mean? If the list of ingredients looks more like “given” for a chemical experiment, it is better to refuse the purchase. Also avoid products, in which sugar is listed first in the composition.
- - Is it possible to create a rainbow on a plate? The chemicals that give fruits and vegetables their vibrant colors may improve brain health.
5. Don't smoke and avoid passive smoking
A risk of developing dementia is 30% higher in smokers than non-smokers. They also put others at risk: cigarette smoke contains 7 thousand chemicals; at least 70 of them can cause cancer.
6. Talk to people
A 2022 study proves that people over 55 who socialize a lot and attend public events have a lower risk of memory problems.
7. Constantly learn new skills
Not only riddles and puzzles help maintain a good memory. Learning and acquiring new information is a much more effective way to create new connections in the brain. The more connections you make, the more likely you are to retain and even improve your memory.
Source: https://incrussia.ru/news/pravila-dlya-uluchsheniya-pamyati/
Photos are from open sources.
