These are the ones who are not obvious that might the most hurt you.
At the moment, you pause to read this story. But this unfolding gouge of Goo spongy called your brain is busy working - "about 100 billion nerve-aka-neurons - and a trillion of cells supporting cells" stabilize the tissue, according to theInstitute of Quality and Effectiveness of Health Care. And all you make causes a loaded reaction inside.
That's what you're incredibly important.
The health of your brain (and your whole body) is directly linked to your habits you do not know. Some of your worst habits can make his job hard to do his job, which can negatively affect all other systems in your body. Here are some of the worst absolute habits you should Nix so that your brain can stay healthy and keep your body from working properly.
1
Eating processed and refined foods
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You may already notice how processed or refined foods affect your mood. After the high sugar of your Sunday morning donut, you might feel slow and a little melancholy. It's not all in your head. That rightis In fact, everything in your head. Eating foods that are transformed or contain refined or artificial sugars inhibit your brain to send you "happy" vibrations.
According toHarvard Health PublishingThe serotonin, the neurotransmitter responsible for keeping your mood stable, inhibiting the pain and the regulation of sleep, is mainly produced in your gastrointestinal tract, lined with neurons. These talk to your brain and tell him how you feel. When you eat treated and refined foods, the "good" bacteria that maintain these happy neurons is won. So, less "happy" neurotransmitters can reach your brain, which allows you to feel slow, sad or even depressed.
RX: In a study published by theAmerican Journal of Clinical Nutrition, dietary models and the appearance of depression have been analyzed. "The results suggest that high intake of fruits, vegetables, fish and whole grains may be associated with a reduced risk of depression." Get away from processed and refined foods and keep your diet as "whole" as possible to keep your brain (and yourself) happy.
2
Do not drinking enough water
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You know you have to drink water when you are physically active to avoid muscle cramps, or even when you have a hangover to avoid a dreaded headache. But hydration is also crucial for the function of your brain at any time. Without enough water, you could experience the loss of memory and confusion. Your brain is composed of 75% water and it takes sufficient water consumption to continue doing its job.
A study published inPhysiology and behaviorAs soon as when young healthy women were dehydrated, even 1% only, the functions of the executive of their bodies and cognitive abilities have been altered. According toMindy Millard-Stafford, Director of the Physiology Exercise Laboratory of the Institute of Georgia of Technology ", we find that when people are slightly dehydrated, they do not really do as well on the tasks requiring a complex transformation or tasks that require a lot of attention."
RX:Harvard HealthRecommends that the average person drinks about 30 to 50 ounces fluids each day. Increase the amount of fluids you drink when you are active to avoid even dehydration.
3
Smoking
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Smoking is obviously bad for your lungs, but did you know it can also harm your brain? There are a million reasons to hit this bad habit, but the way nicotine changes your brain is strong enough. According toNational Institute of Drug AbuseNicotine reaches your brain about eight seconds after inhaling cigarette smoke.
After inhalation, nicotine causes an imbalance of neurotransmitters and also causes the brain to think that there are too many acetylcholine neurotransmitters, responsible for breathing, memory, vigilance, muscle and frequency. cardiac. The brain ceases to produce these receptors and the only way the smoker feels "normal" is with more nicotine.
RX: Stop smoking! When you first stop smoking cigarettes, your body will take time to adjust and hit nicotine addiction. You can feel tasty, irritable and less alert. However, once you have crossed these withdrawal symptoms, your brain can heal and start working again properly.
Obesity has negative effects on all aspects of your health, including your heart and pulmonary function. But if you do not exert and do not eat high power in calories and processed foods, your brain will also suffer. A study published inHuman brain mappingCompared the density of gray matter in 94 adults who were healthy, overweight and obese. The study revealed: "compared to healthy individuals, obese adults had reduced the volume of gray matter in several brain regions, including hippocampus, prefrontal cortex and other subcortical regions."
Your hippocampus is responsible for the memory and your preferred cortex helps to develop your personality. Your subcortical regions are important for a variety of functions, including your mood and hormones. If your gray matter is reduced due to obesity, these areas of your brain can not work properly and you will see negative effects in many aspects.
RX: For your gray matter to remain dense and healthy, stay at a healthy weight. TheDisease and Prevention Control Centers (CDC)Suggests using your body mass index (BMI) to determine your ideal weight.
According to Dr. Aron Tendler, Mr.D., C.BSM, Chief Medical OfficerDermal"" Obesity causes a mechanism in advance in the brain, which makes it more difficult to maintain the previous normal weight. About 80% of people who lose weight find it within one year. "You can maintain your weight by eating healthy and doing exercise regularly.
5
Do not have enough natural light
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Plants need sunlight to thrive and we are a little in the same way. Exposure to sunlight is important for your absorption of vitamin D, but the number of sun rays you catch can also affect your brain and your general cognitive function. Exposure to light increases serotonin production in your brain, which stabilizes and improves your mood. Sunlight also increases blood flow throughout the body and brain, which overall your brain operates at all levels.
A study published inEnvironmental healthAnalyzed the effect of sun exposure on depressed participants. The study revealed that "relations that serotonin, melatonin and cerebral hemodynamics have with sunlight, depression and cognitive function suggest that people subject to mood disorders related to sunlight. Also be subject to the cognitive difficulties related to the sun ".
RX: With our lifestyles based on technology and sedentary, it can be easy to lesinate on the sun, especially in winter. But it is important to understand some rays every day.Science dailySuggests at least 10 to 20 minutes from sunlight daily for optimum cerebral health.
6
Eating too much salt
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A high salt diet is more likely to increase your blood pressure. And arterial hypertension increases your risk of stroke, which can cause permanent brain damage. "The high salt intake may have negative effects on the brain, as this may result in high blood pressure, which, in the worst case, can lead to a cerebrovascular disease, as cerebral," says "Dr. Jennifer MOLITERNO, MD, a neurosurgeon of Yale medicine.
Studies published by theNational health institutesAlso indicate that high salt consumption decreases your blood flow to the brain. When the mice have been nourished with salt, the immune cells called T helper 17 (TH17) started accumulating in their guts. After eight weeks, this accumulation of cells was the culprit of a 30% blood flow in these mice. They experienced cognitive impairment due to the decrease in blood circulation to their brain and had trouble navigating the meshes, building nests and recognizing objects.
RX: Keep your edge brain and your heart pulls, theAmerican Heart AssociationRecommends consuming less than 2,300 milligrams (mg) of salt a day, but work to reduce to about 1,000 mg per day.
7
Listen to music in your atria on maximum volume ...
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Everyone loves to drown sounds from the morning trip or breathing of a race with strong music through headphones. But listen to your music this way can easily cause hearing loss, who really alters the way your brain works.
According toHear"Noise levels greater than 110 decibels insulating nerve fibers carrying ear signals in the brain. Loss of the protective coating, called myelin, disturbs electric nervous signals." When brain nerves are disturbed, your brain can not operate normally and constant exposure to this strong music can even cause multiple sclerosis.
RX:World Health Organization (WHO)Suggests a maximum volume of 85 decibels for the helmet, especially if you listen to them for consecutive hours. Limit the time with your helmet and get regular audits to make sure you do not cause damage.
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Or listen to music at all
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Just because listening to strong music leads to hearing loss and an altered cognitive function does not mean you should Nix Music. Your brain gets a workout to listen to music and it may be a key factor to keep your brain healthy and operate properly.
According toJohn Hopkins University, "There are few things that stimulate the brain of how music does. If you want to keep your brain engaged throughout the aging process, listen or play music is a great tool. It provides a session. entire brain workout. " Academic researchers say that listening to music can improve your vigilance and your memory while starting your creativity.
RX: Try to turn on tunes while you work or clean the house. The whole body of everyone answers different types of music in different ways, so pay attention to the way you feel listening. Try to identify the types of music that allow you to feel good or better focus on these kinds.
9
Skip breakfast
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You have probably heard that skipping breakfast can actually lead to weight gain. If that's not enough to convince you to crack an egg, consider the cognitive effects you can experiment if you have breakfast. The breakfast actually drops the blood pressure, then when you choose in the morning, you reduce your risk of cerebral hemorrhage.
Research published by theAmerican Heart Associationstudied more than 80,000 people over the age of 15. Some participants eaten breakfast every day, while the others jumped. The study concluded that participants who ate daily breakfast were "less likely to have high blood pressure (systolic blood pressure ≥140 or diastolic blood pressure ≥90 mm Hg) than those that jump the small -breakfast".
RX: Do not jump breakfast!Dr. Monique Tello, MD, MPHFrom Harvard Health Publishing recommends eating a healthy breakfast with a low blood glucose clue every day. This could include eggs, meat, nuts or whole grains. Foods whose glycemic index do not fear your blood sugar level, so you will have an enhanced cognitive function and focus after your meal.
10
Do not wear headphones during dangerous activities
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To protect your brain, you literally need to protect your brain. Do not wear headphones when you participate in a dangerous sport can result in serious injury, brain injury or even death. A study published inCerebral lesion - brain-damageAnalyzed 76 032 Cycling injuries between 2002 and 2012 and 78% of adult cyclists and 88% of young riders who have undergone head and neck injuries did not wear helmets when they were injured.
Dr. Moliterno warns that you should not only wear a helmet to prevent severe trauma from happening, but also to avoid smaller and more common injuries that can have lasting effects on your cognitive function. "Although brain trauma can be dangerous and potentially deadly, a less serious trauma can lead to long-term complications, such as mood changes, cognitive capabilities and can affect other brain functions. Significant, such as memory. Systematically wear a helmet can become a good and potentially a habit of saving life. "
RX: Wear a helmet during any sport considered dangerous, including cycling, climbing, horse riding or skiing. According toConsumer reports, the helmet you choose should be specific to the sport you participate and should adapt correctly. You should replace your helmet every five years.
11
Neglect
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Socialization may seem like a pleasant activity that helps us spend time. However, forge firm friendships and having an intimate conversation is more important than you think. Take the time to socialize and create relationships with people is also important for your mental health and cerebral function. The stimulating conversations will contest your brain and give it a workout. Just like the muscles of your body, the more you exercise your brain experiences, the more it is strong.
Interact with others also increases your mood and decreases feelings of depression. Research published by theAging Research CenterI also noticed that keeping close relationships with your friends and engage socially can reduce your risk of dementia. Those who participated in the study and maintained an active social life were also tried better memories and cognitive skills.
RX: With a busy and demanding life, it's easy to let your social life fall next to the path. But socialization can keep you happy, healthy and your brain works properly. Reaching your friends or join local social groups to make sure you have a good conversation and interactions with others.
12
Do not have enough sleep
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Not only can sleep can prevent you from hanging on your other or at the head of your office, it is also essential that many of your physiological functions, including memory consolidation and vigilance. According toDr. Sujay Kansagra, Director of the Pediatric Neurology Sleeping Program of Duke of the University, "Sleep deprivation can cause fatigue, irritability and aggravate depression or anxiety. Because sleep is crucial for the consolidation of memory and maximum vigilance and attention, without we can not give our day the day the energy it needs. "
RX: Dr. Kansagra recommends obtaining about eight hours of uninterrupted sleep each night. He says, "If you encounter sleep problems at night or you have induced behaviors of anxiety, such as sleep deprivation, know that you can always ask for help. Bring it to your regular doctor And consider a reference to a sleep specialist who can help you improve your sleep quality. "
Exercise is an important part of a healthy lifestyle, but not just for you to maintain your weight. Moving also improves cognitive function and decreases your probability of developing dementia. By implementing a regularly exercise routine, you are also less likely to suffer from high blood pressure, heart disease and diabetes, which can all be related to Alzheimer's disease.
Exercise can also keep serotonin levels from your stable brain and hippocampus work properly. A study published in theInternational newspaper of neuropsychopharmacologycompared two groups of rats: one who exercised and the one who did not do. The symptoms of depression have been deemed eliminated in rats that have moved regularly. The study concluded: "The removal of cell proliferation in the hippocampus could be one of the mechanisms underlying depression and physical activity could be an effective antidepressant."
RX: If you do not already stand at an exercise schedule, it's time to start.The Mayo ClinicRecommends that most healthy adults get about 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week and participate in training sessions about twice a week. Talk to your doctor before starting an exercise plan.
14
Do not rest when you are sick
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This feeling of fog you get when you have a cold, it is difficult to focus. According toAmerican Association of PsychologyPeople with cold feel the same types of effects as people who consume alcohol. They stated that they felt less alert and having slower reaction times. People suffering from cold also had trouble learning new information and felt that their thinking was slow. When you catch a cold, your immune system moves overdrive and produces several types of specific cytokines to combat disease. The colds also interfere with your neurotransmitters, which explains the loss of memory and the inability to understand new information.
According toAndrew Smith, Ph.D., A healthy researcher and a psychologist at Cardiff University ", while they trigger the defenses of your immune system, cytokines also spoil with your brain chemistry." When you push yourself to continue working, exercising or finishing a big project, you can exhaust your brain and body because it fights against your disease. The effectiveness of the brain decreases and you can make it harder the recovery of your brain and your body if you push it too hard while trying to recover.
RX: If you feel under the weather, it's important to take it slowly. Do not push yourself and do not change your daily routine to accommodate your slow brain. Hold intense exercise routines or complex projects until you feel better and your brain is clear.
When you go on your daily routine, your brain is rarely challenged. Habits become irrelevant, your brain does not need to engage when you buy familiar tasks. However, since your brain is like a muscle that needs to be exercised, it is important to challenge it and continue to build its strength.
According toCollaborative Research Centers of Australia Dementia"Scientists have found that" scientists have shown that the brain with new activities contribute to building new brain cells and strengthen connections between them. Mental exercise can also protect against the accumulation of harmful protein in the brain of people with Alzheimer's disease. "Keeping your brain exercised, you can reduce your risk of cognitive decline and dementia.
RX:Harvard Health PublishingRecommends to participate in "mini-challenges in the brain" throughout the day, like the brushing of the teeth with the opposite hand, taking a different road during the race for races or taking some bites of food with your eyes closed . You can also learn a new skill, like how to play a musical instrument or make a cross puzzle.
Your brain is the epicenter of your body, so it is important to take care of it. Keeping your body in good health and your strong brain, you are less likely to develop diseases or chronic conditions that can affect your quality of life. Abandon some of these bad habits and keep your brain happy.
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Alcohol and drugs
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Needless to say, ingest products that alter your mental faculties is bad for your brain. Hard drugs and alcohol can literally kill cells inside. For more on what Booze can do, for example, do not miss this essential story:This is what happens to your brain when you drink alcohol.
