Lazy outdoors, less communication, not monitoring blood pressure, eating a lot of sugar, lack of sleep… makes the brain prone to degeneration, and memory decline.
Healthy foods and activities help nourish the brain, enhancing memory, attention, reasoning, and problem-solving abilities. Here are inappropriate habits that can be detrimental to the brain.
Lazy to exercise
Physical inactivity can accelerate cognitive decline and age the brain. Physical activity is beneficial for the hippocampus (the part of the brain that plays a role in memory retention). Young people need to diligently exercise at least 30 minutes a day to keep their minds and body young for longer, helping the brain to enhance memory. The elderly people who walk every day, practice nutrition, and do yoga… also help reduce their balance, prevent falls, and stay sharp longer.
Sit much
Many young and old people spend many hours in front of television screens, computers, phones… Sitting for too long can inhibit the activity of the sympathetic nervous system, which is associated with increased fatigue. Exercise can increase cerebral blood flow, enhancing or stimulating central nervous system activity. This is mainly through providing more glucose (sugar) to the brain, which helps keep the brain healthy, excited, and remembers longer.
Eat fast food and drink sugary drinks
Foods and drinks high in fat and sugar can damage the heart and brain. People who drink a lot of sugar and soft drinks every day often have smaller brain volumes and score lower on memory tests, and even have an increased risk of developing Alzheimer’s disease in the future.
A healthy diet can maintain brain function, including memory and processing speed. The Mediterranean diet benefits the brain, including whole grains; monounsaturated fats found in olive oil, nuts, and avocados; polyunsaturated omega-3 fatty acids found in fatty fish (salmon, tuna, sardines, and trout); fats from plant sources such as flaxseeds and moderate amounts of wine and red meat.
Alone, little communication
Living in seclusion has been linked to cognitive decline. Meanwhile, connecting with others helps to lead a positive life, maintain cognitive health and reduce the risk of dementia. Laughter releases feel-good chemicals in the brain called endorphins.
Not monitoring blood pressure readings
To keep the brain healthy, people with underlying diseases and the elderly need to monitor their blood pressure to keep it at a normal level. High blood pressure and low blood pressure can both affect cognitive function. Abnormal blood pressure can prevent enough blood from reaching the brain, hardening and narrowing of blood vessels. Therefore, keeping the blood pressure at a stable level (usually 120/80 mmHg or slightly lower) helps the blood to regulate stably, the brain is supplied with enough oxygen and blood to function.
Sleepless
Lack of sleep not only makes it difficult for you to wake up the next day but also impairs neurological function in the long run. During sleep, the glymphatic system is most active. It helps to eliminate harmful substances in the metabolism of the central nervous system. Beta-amyloid plaques in the brain play an important role in memory loss and cognitive decline. As a result, people who sleep too little (often less than 6 hours a night) have more amyloid plaques in the brain that cause cognitive decline and dementia.
Too stressful
Stress can contribute to forgetfulness, depression, anxiety, and difficulty concentrating. Overwork and stress can cause brain fog. If left untreated, brain fog can affect the quality of life and lead to other conditions such as Parkinson’s disease, dementia, and Alzheimer’s disease.
Do not participate in recreational activities
People who regularly participate in recreational activities such as playing chess, reading, crossword puzzles, dancing, and playing musical instruments are less likely to develop dementia than those who participate less often. Players should combine a variety of activities and ensure the challenge at least 3-4 times a week.
No vaccinations
Besides preventing infectious diseases, vaccines can also help keep the brain healthy. For example, people who have been vaccinated against flu and infectious diseases may have a reduced risk of dementia, a stronger brain.
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