More than 6 million Americans currently live with Alzheimer’s disease. As we get older, we consider considerably the risk of decreasing brain health as one in nine people aged 65 and older have dementia. This debilitating disease also affects women more than men in disproportionate numbers, since two -thirds of the Americans with Alzheimer’s are women. What can we do to support a healthy brain?
Our brains are the leading conductor who drives all activities in many of our biological systems, making it one of, if not the most important organ in our body. We have to cherish our brains and take care of them with intention and in the same way on average as we do the rest of our body. A healthy brain leads to lasting lifespan and improved general health. Research has shown that our daily habits and lifestyle build a strong brain health.
Five lifestyle practices are the key to a happy, healthy brain:
Maintain enough sleep patterns –
There is a good reason why it is recommended that we eight every evening, get quality hours of sleep. Adequate sleep patterns help our brain and body to recover and recharge. A healthy night’s sleep includes the repeat cycle of 90 minutes of four different phase From non-brake sleep, followed by a very important phase, rapid eye movement (REM). Both non-brake and REM phases are crucial for cognitive functions. Disruptions in sleep derail the sleep cycle, so that we can achieve the optimum value of all sleep stages. Insufficient sleep influences the entire brain, but there is a particularly vulnerable part of the brain called the Suprachiasmatic core (SCN). The SCN controls the sleep-wake cycle of your body. When the SCN is activated, this influences many different biological functions, including how hormones are released, body temperature and how sugars are metabolized. Cognitively influences your thinking, emotions, creativity, memory and learning.
Identify the healthy diet of your body –
Not only necessary for your physical health, your diet is also important for the health and function of your brain. Although an allergic reaction to something, measured by IgE antibodies, will quickly present itself, food sensitivity or intolerance can influence your cognitive state, take longer to manifest itself and can be more difficult to detect. Ultimately, IGG-related sensitivities can have sustainable effects other than just stomach complaints. This type of food reaction can cause brain fog, depression, anxiety and car -immune reactivity, which increases the risk of illness. Foods that cause abnormal immune reactions must be avoided to prevent the chance of these problems. Other healthy food practices such as maintaining a healthy blood sugar level, food levels and cholesterol levels are vital for a superior cognitive function.
Excercise-
The physical and aesthetic benefits of exercise are what people substantially motivate to do it. What many do not realize is how useful exercises for the brain is, both mentally and emotionally. Exercise releases endorphins in the bloodstream, which stimulates adrenaline, serotonin and dopamine, all known to increase our state of mind and level of happiness. Exercise does not only enhance muscles; It can also help to strengthen the neurons in your brain. Here are some of the positive effects that exercise has on the brain:
- Improved concentration and cognition
- Improved memory
- Improved problem -solving skills
- Improved learning
- Improved mood
- Higher self -confidence
- Lower stress levels
- More motivation
- General happiness
- Increased energy and productivity
Healthy intestine –
Have you ever had a terrible abdominal pain after bad news or a nauseous feeling in the well of your intestines as nervous? This is a reason for this! Your brain and your intestines are connected by nerves and chemicals, or neurotransmitters, who send signals back and forth to each other. The intestinal microbes are responsible for producing many of the chemicals that influence your brain function and emotions. Maintaining a healthy intestine therefore helps to balance your brain function. This can best be achieved by a healthy diet, heavy in omega 3 fatty acids, fermented food, foods with a high fiber and polyphenol and tryptopic food. Limiting sugars and inflammatory foods and avoiding foods you are intolerant for is of equal importance.
Evaluate and eliminate chronic exposure to pathogens –
Although the brain is well protected against microbial invasion by cellular barriers, such as the blood-brain barrierRecent scientific evidence has shown that the immune system significantly influences the brain. Viruses, bacteria and other pathogens can jeopardize our immune system and lead to many different complications of the central nervous system and car -immune diseases, such as multiple sclerosis (MS), Alzheimer’s disease and car -immune brain disorders (AIBD).
A healthy brain is an essential element of our overall well -being. If you experience problems sleeping, fatigue, emotional imbalance, brain fog or other cognitive impairment, you must ask the advice of your first -line doctor in questions and discuss test.