Eating lots of seafood, exercising regularly, practicing meditation... will help keep your brain sharp, healthy, and prevent old age diseases.
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| Increasing fruit and vegetable intake may protect the brain from oxidative damage. (Source: Getty Images) |
Eat lots of seafood
Fish and shellfish provide many nutrients including DHA omega-3 fatty acids that promote brain function, support improved memory and cognition in adults, and help develop better eyes and brains in children.
Therefore, you should eat 2-3 servings of seafood (4 ounces, about 113g) per week. Fatty fish such as salmon, tuna, sardines, and mackerel are rich in omega-3s.
If you don't eat fish, you can get omega-3s from chia seeds, flax seeds, hemp seeds, and walnuts.
However, because plant-based omega-3s come in the form of alpha linoleic acid (ALA), which the body then converts to DHA, you need to eat these foods more often to get the same benefits as you would from eating seafood.
Exercise regularly
Exercise and especially outdoor exercise in nature helps develop new neurons and is beneficial for the survival of existing neurons and plays a role in learning, memory and cognitive development.
Exercise not only improves your brain but also prevents certain diseases like dementia, Alzheimer's and Parkinson's.
Exercise is also linked to improved mood and reduced anxiety and depression. It affects the endocannabinoid system, which helps regulate a variety of psychological and physiological functions.
To get the benefits of exercise, try to be physically active for about 30 minutes most days. This could be walking, dancing, gardening.
Meditation
We know that meditation can be an effective stress reliever for many people, but the benefits of meditation for the brain go far beyond stress management. Over the course of four meditation sessions, you can improve your learning, memory, and concentration, among other benefits.
“We have 60,000 to 80,000 thoughts a day,” says Kelly Page, a health coach and meditation teacher in the US. “It’s easy to get lost in them and completely lose sight of what’s in front of you.
Research shows that regular meditation practice can reduce the amygdala, the part of your brain that holds fear and anxiety.
So if you're looking for a little more clarity and calm, give meditation a try."
Fill your plate with colorful foods.
One of the best ways to consume more antioxidants is to increase your fruit and vegetable intake. Antioxidants have been shown to protect the brain from oxidative damage.
One of the top brain-healthy foods is wild blueberries. Not only do they have twice the amount of health-promoting antioxidants as regular blueberries, but eating them regularly has been shown to improve memory and slow brain aging in adults. They also help improve mood and reduce depression in some teens.
A study in the European Journal of Nutrition found that older adults who added wild blueberries to their daily diet for three months made fewer errors on memory tests.
Beets are also known for their ability to increase blood flow to the brain, keeping the mind healthy and alert.
Prioritize mental and emotional health
Taking care of yourself is important for your brain health, especially as we age. Happier people tend to have healthier brains as they age.
Self-care looks different for everyone and can change depending on what stage of life you're in.
Simple actions like getting outside for some fresh air every day, deep breathing exercises, using vacation time at work, and socializing with friends in person are a great start.
Source: https://baoquocte.vn/nhung-viec-nen-lam-de-duy-tri-suc-khoe-nao-bo-281300.html
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