Brain Health

Mastermind

The brain is one of the organs that receives less prominence in terms of prevention and health care. However,we forget that he is the conductor: all the functions of coordination, intellectual, sensory and the nervous system are under the command of him.

We take his ability and functioning for granted, we have the false belief that only trauma, stroke, mood disorders such as depression or damage from substance abuse, can harm him.

Caring for the brain as such is a fairly new topic that has gone hand in hand with the development of Neuroscience. Giving it the priority it deserves will not only bring longevity but will increase mental focus, memory, rest, and spirits. Recommendations from various experts focus on the following areas:

Nutrition and Hydration

To maintain homeostasis, the brain can be affected by external factors. One of them is insufficient water consumption: “80% of the brain is water and dehydration of even 2% can seriously affect brain function” Cognitive Performance and Dehydration: Journal of the American …. It is also important to understand that the brain consumes 25% of our energy and that there lies the importance of a diet that nourishes it

• consume Omega 3 fat sources: extra virgin olive oil and fatty fish and avocado
• maintain optimal levels of vitamin D: sunbathe and eat trout, wild salmon, egg yolk and mushrooms
• include foods rich in vitamin B: animal protein, legumes, nutritional yeast and live foods, kefir and sauerkraut
• incorporate foods rich in vitamin E: nuts and seeds, green leaves

Sleep and rest

Regarding sleep habits, it is suggested to enter rest mode with a ritual before going to sleep:

• disconnect displays and computers
• take a bath with lukewarm water and epsom salts
• dim the lights
• light some candles
• read your favorite author

The intention is to follow, as closely as possible, the rhythm of light / darkness, day / night so as not to interrupt the biological rhythms by which all living beings are governed. Flow with the circadian rhythm to optimize the secretion of hormones and neuro-hormones that intervene in this process, such as melatonin and serotonin.

Movement

A healthy brain benefits from physical activity. It doesn’t have to be strenuous exercise, but it should be done with discipline and consistency. Success is in the balance avoiding excess. “The fact of practicing some physical activity has a great impact on the preventive level of neurodegenerative diseases” Keep Sharp: Build a Better Brain at Any Age … – Amazon.com. Any ideas:

• dance
• hike
• yin the yoga of balance
• repetition exercises
• balance and / or resistance

Stress reduction

The current situation tends to impose high levels of demand. We succumb thinking that we can produce, cover, perform more without any consequence on our health. The recommendation is to focus on one task at a time to avoid poor concentration and poor memory.

Also, be aware that in the face of the diversity of stimuli that we receive on a daily basis, we go through a constant fight-flight-freeze mode. Recognizing these states makes it easier to move to one of relaxation or calm due to the activation of parasympathetic activity. Here are some suggestions to “warn” our amygdala that the tiger is not eating us:

• to meditate
• aromatherapy
• take deep breaths
• yoga and breathing
• apply energy techniques
• listen to music and hum
• do an outdoor activity

Support Network

It is proven that having purpose, regardless of age, is a key factor, the Frontiers in Medicine Lifestyle Choices and Brain Health – NCBI – NIH publication points out: “… the sense of purpose in life was one of the strongest predictors of better brain health ”-.

And it is that being socially connected, avoiding isolation and loneliness has been one of the aspects most studied by journalist Dan Buettner and author of The Blue Zones: Lessons for Living Longer From the … – Amazon.com describes in his book the importance of “community” in different cities around the world where the oldest people meet with family, friends, in a group with similar interests or participating in volunteering.

 

Erika Sandoval.

 

Aging. Lifestyle. Mental Wellbeing.