How to live with a healthy brain, including nutrients, exercise, and trying new things
Growing old with a clear mind is the desire of modern man. To do this, maintaining a healthy brain is more important than anything else. Our human brain grows into our 20s and ages slowly as we reach 40. The best indicator of aging is brain volume. The adult brain has a maximum volume of approximately 1,350 cc. As time passes, the volume gradually decreases and, at age 65, decreases by approximately 10% compared to the age of 20. The reason the brain shrinks with age is because the number of nerve cell dendrites decreases and the synaptic connections between nerve cells decrease. However, by using the brain a lot, new nerve cell connections can occur and new brain nerve cells can be created.
Supply of nutrients to prevent brain aging
Eating regular meals containing the five main nutrients is an essential element for brain health. The US National Institute on Aging conducted a large-scale study of more than 7,000 people registered in the National Health Cohort and found that carotenoid antioxidant nutrients such as lutein, zeaxanthin and beta-cryptoxanthin prevent dementia caused by aging cerebral. These nutrients help protect the brain from oxidative stress, which can cause cell damage. It is effective to consume lutein and beta-cryptoxanthin, abundant in fruit and vegetables, Omega 3, which reduce the risk of developing diseases such as Alzheimer’s, and vitamins B and D, which improve the function of nerve cells.
Do activities that train both your left and right brain at the same time
It is necessary to use every corner of the brain to improve its function and activate the entire brain. You have to train yourself to use both your left and right brain at the same time. The left hemisphere is primarily responsible for verbal skills such as speaking, reading and writing, as well as calculations. To stimulate your left hemisphere, study Chinese characters every day or memorize a few sentences from a foreign language such as Japanese, English, or Chinese. When you memorize things verbally, like mumbling a phone number, the left brain becomes active. Creative and artistic activities such as drawing, coloring, origami or creating objects are also useful for stimulating the right hemisphere of the brain, responsible for visuospatial abilities and emotions. Memorizing and singing the lyrics to your favorite song trains both your left and right brain. Memorizing lyrics is performed by the left hemisphere, while musical intonation is performed by the right hemisphere.
Do new and unknown things
To improve your brain function, you must constantly challenge yourself with new and difficult tasks. It’s great to learn a foreign language, and it’s also great to start playing sports that you’re not familiar with. While stretching, try unfamiliar movements. When you challenge yourself with unfamiliar tasks, your brain is stimulated and you try to actively perform the task by mobilizing both hemispheres of the brain. At that moment, a change occurs in the Snaps and the brain activates.
Improve cognitive skills through reading and writing
You need to keep experimenting with reading, writing and speaking. We must remember that even as we age, we must engage in cognitive activities throughout our lives. Reading literary works and translating them into written form is also very useful. You can also use newspapers. Professor Jeong Ji-hyang of the Department of Neurology at Ewha Womans University Hospital in Seoul recommended choosing an article and reading it carefully three times, then remembering what you just read and rewriting it according to the lower six rule. Keeping this type of “journal diary” at least three times a week can be a great help in cognitive stimulation.
Exercise at any intensity
Regular moderate to high intensity exercise also helps increase the volume of gray and white matter in the brain. Accordingly, a research team led by Dr. Rajful Atariwala, a radiologist at the Prenuvo Imaging Center in Vancouver, Canada, examined MRI images of the brains of 10,125 people (average age 53 years, 52% male) taken at different centers Prenuvo imaging in Canada The analysis found that even moderate-intensity exercise, such as walking 4,000 steps a day, has a significant positive effect on brain health. This is interpreted to mean that exercise-related physical activity increases brain volume and that exercise has a protective effect on brain nerves.
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