Depending on your brain, you solve small problems in your life at home or at work and support decision-making. The brain is fully equipped to do this with about 15 billion brain cells that are constantly carrying messages in the form of electrical signals.
Like other areas of your body, the brain also takes years. In fact, brain function starts to decline early in your 20s and 30s. Therefore, it is important to keep healthy and take measures to "eat well". Here I will explain the four most common changes that will occur in your brain as you get older and what you can do about them.
Your brain will be smaller
Your brain will contract with age. Whether this contraction directly affects thinking and remembering ability is controversial. On the other hand, people suffering from Alzheimer's disease have lost their brain volume, which is used as an indicator of disease progression.
What can you do about it?
Please add more vitamin B12 to your meal. Studies have associated lower levels of vitamin B 12 with brain atrophy and loss of cerebral volume. In a study conducted at Oxford University, participants with mild age-related memory changes showed a decrease in cerebral volume in the 2 years of receiving vitamin supplement compared to those taking placebo. This was confirmed by MRI.
Good sources of B12 include meat, dairy products, and reinforced cereals. If you are eating a vegetarian diet, please have the doctor check the B12 level and make sure that it is not insufficient. Vitamin B12 is only detected in animal products and products enriched with them.
Omega-3 fatty acids are other allies in the battle between brain contraction and aging. According to research, people who eat more omega-3 during meals by eating more fat fish will have more gray matter in their brains. These "good fat" also helps to control inflammation. It promotes the health of the brain.
Your brain "rust"
Like other parts of your body, brain cells are damaged by free radicals formed by chemical reactions and are exposed to oxygen. Brain tissue is metabolically active, where damage occurs at a faster rate than other regions of the body. This is not surprising. In order to operate such complex organs, much energy is needed. In addition, the brain is an organ that is 60% fat. Fats are particularly susceptible to damage by free radicals. Who wants a rusty brain?
What can you do about it?
Eat lots of antioxidant rich diet including many fruits and vegetables. Please add some blueberries and walnuts to your oats in the morning while you do it. Because it is a good source of antioxidants to protect brain cells from the effects of free radical damage and inflammation, blueberries have gained special points in being brain foods. In one study, older rats who ingested the feed supplemented with 2% blueberry extract reversed some of the age-related cognitive changes.
Walnut is an anti-aging food of other brains. In another study, aging rats who ingested human equivalent of barley each day showed improved motor function and cognitive function.
Blood flow decreases
Your brain needs blood, glucose, oxygen to survive, but with the age, the density of capillaries that supply blood to the brain decreases. That means your blood will reduce oxygen. In addition, some people develop stenosis and obstruction of the blood vessels leading to the brain that further reduces cerebral blood flow.
What can you do about it?
I will tighten your athletic shoes and begin to move. Aerobic exercise is the best way to build new blood vessels and increase blood flow to the brain. Recent studies also show that aerobic exercise increases the number of mitochondria in brain cells. Mitochondria is a powerful one of the cells necessary for energy cell operation. Exercises build brains that are more resistant to aging. It does not mention good things for the rest of your body.
Your brain cells are less capable of repairing themselves
Young brains produce enough chemicals called nerve growth factors to repair damaged nerve cells. With age, your brain produces fewer nerve growth factors, damaged nerve cells are not repaired as you are when you are young.
What can you do about it?
Regular aerobic exercise is one of the best ways to increase the amount of nerve growth factor produced by the brain. You can spend time on active walking or you can raise your brain's restorative power by running over 3 days a week. Another way to help brain repair is to provide the necessary building blocks like omega-3 fat. Enjoy a fresh salmon to supply reinforcement to your brain.
Conclusion?
Keep your brain healthy and eat a diet rich in natural antioxidants such as fruits and vegetables to hit your 'spiritual edge'. Do not forget to get your omega 3. Fat fish and fish oil supplements are the best sauce. After that, please also take time to regular aerobic exercise. It is as important as your brain
