Good Lifestyle

You may be well aware of the external ways of which your body changes with age, especially with regard to new wrinkles or additional books . But experts say that inside, age -related changes can be just as austere, even if you don't see them.

Especially your brain is constantly undergo changes - And not always for the best. According to the National Institute of Aging (NIA), many people experience a decrease in blood flow, a slowdown in communication between neurons, an increase in inflammation and a reduced mass in certain parts of the brain. "These changes in the brain can affect mental function, even in healthy elderly people," write their experts.

So how can you maintain a healthy brain, despite the high probability of a natural decline? We recorded with Scott Kaiser , MD, geriatrician and director of geriatric cognitive health for the Pacific Neuroscience Institute At the Providence Center in Providence Saint John in Santa Monica, California, to discover the best ways to keep your brain healthy as you age. Read more to learn your best advice for better brain health from now on.

Read this then: 4 current drugs that increase your risk of dementia, according to a pharmacist .

Kaiser says that if you do only one thing for brain health, you should take time to do regular exercise. "Jump, squat, Mars, raise these arms," he said. "The advantages of regular physical activity are so numerous, especially for our brain health - which, in a sense, exercise is the closest thing we have to a miracle medication."

While the centers for Disease Control and Prevention (CDC) recommend obtaining at least 150 minutes of moderate intensity exercise Per week, Kaiser claims that the benefits of brain strengthening begin at much lower levels. "Even a ten-minute gust can give great results," he said. "For a bonus, do a dance routine, because studies indicate that exercises that combine physical and cognitive challenges can particularly improve memory and brain health."

Read this then: This popular activity helps to slow down cognitive decline, confirms a new study .

In addition to staying physically active, eating a healthy diet can also help your brain stay healthy. "What we eat plays an essential role in determining our health and our well-being and with regard to the maintenance of brain health", explains Kaiser, adding that "the" farmacy "is the place where You will find the best medication ". AE0FCC31AE342FD3A1346EBB1F342FCB

By that, it means eating many whole plants based on plants, such as "green leafy vegetables, berries and other foods rich in" phytonutrients " - the chemicals that plants produce to keep themselves healthy - can be neuroprotective and reduce the risk of Alzheimer's. "

Studies have shown that Deep breathing exercises Can have psychological and physiological effects on the brain.

"Take conscious breaths - simply attract your attention to your breathing and take a moment to appreciate life - can it initiate a very positive cascade of events in our mind and our body," explains Kaiser. "This simple practice can actually unlock the power of meditation and help brake stress while initiating a" relaxation response "in your body - doing the heart rate, relaxing blood vessels to lower blood pressure , increase immune factors, reduce blood sugar, improve mood and follow -up. "

For more health information sent directly to your reception box, Register for our daily newsletter .

Maintaining social ties is crucial to keeping your brain healthy. "" Social isolation And loneliness has negative health impacts at the height of obesity, physical inactivity and smoking 15 cigarettes per day ", notes Kaiser, adding that they are also associated with a risk of overflowing around 50 %. " Just take a moment to connect with someone - even through a brief telephone call - can reduce the feelings of loneliness, anxiety and depression, and offer brain protective advantages, he says.

You don't know where to turn to this feeling of connectivity? Kaiser suggests volunteering as a way to start. "Give him back and have a strong sense of goal in life are secret health ingredients for healthy aging and some of the most powerful ways that we can improve our brain."

Following your hobbies can also help fight cognitive decline as you get older, says Kaiser Better life .

"Singing, playing an instrument, paint and writing a poem are only a few examples of the type of creative expression that improves brain health . And although certain activities, such as playing an instrument throughout your life, are associated with a reduced risk of dementia, there are advantages for arts and creativity at all ages, "he said, adding:" He is never too late to try something new! ""

Finally, obtaining a regular shuteye can have a huge impact on your neurological health, especially as you age. This is why Kaiser recommends establishing a coherent sleeping routine which includes stopping electronic devices at an early hour, reduction in lights and thermostat, and to stick to a regular sleep schedule when this is possible.

"The quantity and quality of your sleep - necessary to erase debris," reset "neural networks and provide stop times to various brain systems - have deep physiological impacts that have an impact on our thought, Memory and mood today risks in the long term of cognitive decline and dementia, ”explains Kaiser.

Talk to your doctor to learn more about maintaining your cognitive health later in life.