A few generations ago, people did not hope to live up to 50 years. Fortunately, today most of us have a chance to live 20–40 years longer. However, over the years, it is becoming increasingly difficult for the brain to do its job.
A sedentary lifestyle and bad habits harm the entire body, including the brain. With age, the risk of the occurrence and development of Alzheimer's disease increases.
Source
To prevent premature aging of a vital organ and keep a clear mind, you need to follow a few useful tips.
Change your eating habits
Adhering to a healthy diet is useful not only for the figure and overall well-being, but also for the brain. Start with simple changes in your usual behavior. For example, replace a late cup of coffee with green tea. It contains less caffeine and many antioxidants to help protect brain cells from damage. Reduce your intake of smoked foods.
A healthy diet does not mean that you need to eat only salad and cereals all day. Scientists have found Mediterranean diet could reduce brain shrinkage. that the Mediterranean diet , characterized by a high proportion of vegetables, fruits, olive oil, fish and seafood, helps to reduce brain cell loss and preserve mental abilities.
Do sports every day for at least 20 minutes
Physical activity is essential for maintaining healthy brain. Aerobics enhances blood circulation, improves memory and stimulates the growth of new brain cells. So there are new neural connections.
Source
Sport can have the same effect on the brain as a small dose of antidepressants. Physical activity helps to cope with stress. Do aerobics or any other sport for at least 1.5 hours a week, i.e. 20 minutes a day. This must be done for the sake of your health.
Leave your comfort zone more often.
Your brain will remain young longer if you strain it with various tasks. Contrary to popular belief, the brain is not programmed, but is able to change. If you wish, you can, for example, get rid of old habits and replace them with new ones. This property of the brain is called neuroplasticity .
Learning a foreign language or playing a musical instrument will help preserve the plasticity of the brain, as this contributes to the formation of new neural connections. It is also useful to communicate with representatives of other professions. So you also broaden your horizons.
Get enough sleep
In a dream, our glyphatic system cleanses the brain of neurotoxins, including amyloid beta and tau protein, which provoke Alzheimer's disease, and alpha synuclein, the accumulation of which leads to Parkinson's disease.
The brain cleansing process takes time. That is why a person needs to sleep 7–9 hours a day.
Throughout life, you need to spend more time with your loved ones, engage in hobbies and learn something new. Then, in extreme old age, the brain will thank you with a good memory and a clear mind.