Brain Health how to improve.12 ways to keep you're brain healthy, food and exercise
Human Brain
The brain is the most important organ in human body. We know that it controls and coordinates actions and reactions. Brain allows to think and feel, and enables us to have memories and feelings all the things that make us human.
Since brain controls vital functions such as breathing, swallowing, digestion, eyes movement and heartbeat, there can be no life without brain.
The human brain is the command center for human nervous system. It receives signals from the body's sensory organs and outputs information to the muscles. The human brain has the same basic structure as other mammal brains but is the larger in relation to body size than any other brains
Facts about Brain
- The human brain is the largest brain of all vertebrates relative to body size
- It weight about 1.5 kilograms
- The average male has a brain volume of 1,274 cubic centimetre
- The average female has brain volume of 1,131 cubic centimetre
- The brain makes up about 2% of a human body weight
- The cerebrum makes up 85% of brain weight
- The brain contains about 86 billion nerve cells (neurons) the gray metter
- It contains billion of nerve fibers (axons and dendrites) the white matter
- These neurons are connected by trillion of connections, or synapse
Ways to keep your Brain Healthy
Every brain changes with age, and mental function changes along with it. Mental decline is common, and it's one of the most feared consequences of aging. But cognitive impairment is not inevitable.
Here are ways can help maintain brain function
1) Get mental stimulation
Mental stimulation can be described as anything that stimulates, activates or enriches the mind. Stimulation can be provide internally from thought or externally from the environment. Education, occupation, social and leisure activities are all important contributors to mental stimulation.
Ways to stimulate your brain
- Use the apposite hand. If you're right handed, become a lefty for a day.
- Talk to yourself. Pick one hour a day to verbally discuss anything and everything with yourself
- Write down your dreams
- Washing your hair with your close eyes
- Walk on
The following mind stimulating activities provide ways to keep seniors sharp, helping to improve memory, problem solving, creativity, and other cognitive functions
- Word games
- Games and puzzles
- Card games
- Chess and strategy games
- Reading
- Activities involving the use of hands
- Physical exercise and healthy lifestyle
2) Physical exercise
Exercise stimulates the brain plasticity by stimulating growth of new connection between cells in wide array important cortical areas of brain.
Following exercise are best for brain
- Any physical activity
- Aerobic exercises
- Running
- Swimming
- Weight lifting
All this exercise increase a person's heart rate. Which means body pumps more blood to the brain.
3) Healthy Diet
Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamin, minerals and antioxidants nourishes the brain and protects it from oxidative stress the waste (free radicals) produced when the body uses oxygen, which can damage cells
Foods for better brain health
- Leafy greens these type of vegetables contain good for you nutrients like vitamine k and folate
- Other vegetables eating at least a serving of other kinds of vegetables once per day
- Nuts get atleast five serving of nuts per week, according to diet's guidelines. Nuts are prominent source of vitamin E, a prime nutrition to protect against cognitive decline as well as good source of healthy, plant based fats
- Berries berries have those aforementioned phytonutrients like flavonoids and antioxidants, which researcher shows can improve memory
- Beans encouraged to incorporate at least three serving per week
- Whole grain rich in fiber, whole grains release glucose into your bloodstream at slow, steady pace for better concentration and focus
- Fish are high in omega 3 fatty acid which researcher can help support healthy brain function
- Poultry incorporate at least two servings of poultry, such as chicken or turkey, into your meals each week. These lean white meats are great source of protein.
- Olive oil olive oil is a good resource for monou saturated fats as is avocado oil
4) Improve your blood sugar
Diabetes is an important risk factor for dementia. You can help prevent diabetes by eating right, exercise regularly, and staying lean. But if your blood sugar stays high, you will need medication to achieve good control.
5) Improve your blood pressure
High blood pressure in midlife increase the risk of cognitive decline in old age. Use lifestyle modification to keep your pressure as low as possible. Stay lean, exercise regularly, limit your alcohol to two drinks a day, reduce stress, and eat right.
6) Improve your cholesterol
High level of LDL(bad) cholesterol are associated with an increased the risk of dementia. Diet, exercise, weight control, and avoiding tabacco will go a long way towards improving your cholesterol levels. But if you need more help, ask to your doctor about medication.
7) Avoid certain drugs
Talk to your doctor about your medication both prescription and nonprescription. For brain health. You want to avoid dangerous interaction or bring over medication
8) Moderate or avoid alcohol
Drinking has strong effects on our bodies as we age. Experts advise a limit of one drink per day for women and two drinks per day for men
9) Prevent falls
Falls can cause a head injury, broken bones, or other harm that triggers gradual or sudden loss of function
10) Minimize Stress
11) Sleep well
Inadequate sleep is linked to slower thinking and risk of dementia. Seven to nine hours a night sleep is best.
12) If you smoke quit
Tobacco use can harm all your organs, including your brain. But stopping now improve your chances for healthier brain function even if you have smoked for many year
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