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How to increase the efficiency of the brain, Follow these tips to you, he has served for many years!
Bashny.Net
We used to think that with age, reduced mental capacity, memory is getting worse and we are increasingly difficult to lead a full life. However, this is just a myth: the scientists believe - we can be smart to the last breath, and intellectual abilities are dependent on our lifestyle.
Follow these simple tips - and you keep your brain healthy into old age, and even increase its efficiency!
1. Train intelligence every day.
Crosswords, puzzles and other intellectual tasks - what it takes our brain. This is akin to physical exercise for the body, when we load the brain, the neurons are strengthening, that is getting smarter and smarter. Scientists have shown that highly educated people and those who frequently consume food for the mind, are less susceptible to Alzheimer's disease and other cognitive disorders.
2. Every day, try to eat less fat, more carbohydrates.
Most recent studies show: the intelligence and power are closely linked. If you eat a lot of carbohydrates and very little healthy fat - beware of brain diseases.
All we are mistaken when we think that the harmful fats and cholesterol. These substances need our brains.
Of course, there are also harmful trans fats. However, there are also very valuable, necessary for the body, including hole¬sterin. It is a mistake to believe that eating fatty foods and being obese - the same thing. In fact, obesity has nothing to do with healthy fats. His reason - too many carbohydrates on our table.
3. Every day, do sports (at least 15 minutes).
Any movement is much more useful than the most difficult puzzle, or tricky mathematical equation. In addition, they affect the "growth hormone" the brain and "longevity genes." Incredibly, regular exercise can return the memory for older people, contributing to renewal of neurons.
The more we move, the smarter you will become.
4. Every day, drink fewer calories for brain health.
The less you eat high-calorie food, the stronger the brain. To prove this, the researchers examined two groups of people at the age - one ate 30% fewer calories than usual, while others could have anything. The study found that those who ate as much as they want, become worse to remember and those who reduced the amount of calories, memory improved.
In normal women should consume about 2,000 calories a day, and men - 2550. Today, however, we eat much more - because of the abundance of sugar in all products.
5. Every day, try to include in the diet of healthy fats.
Our bodies can develop their own internal antioxidants, and they are much better than artificially synthesized supplements from the pharmacy.
To start the natural process of their generation, we should only help the body: stimulating genes that can protect our brain. To do this, you need to include in the daily diet of the right fats: omega-3 fats, green tea extract, broccoli (it contains a useful sulforaphane), fish oil, curcumin and most common coffee. All these products help fight harmful free radicals.
6. Watch your body weight.
The work of our brain is directly related to body weight. In 2005, scientists decided to investigate whether waist circumference is associated with changes in the brain. They were invited for the study of about 100 people. The results surprised everyone: it appears wider waist, the smaller the hippocampus (memory center moz¬ga). That is, every new kilogram reduces our brains.
7. Every day, try to get enough sleep.
The worse you sleep - the more stupid you become. A psychiatrist from the University of California for many years, Christine Joffe studied people prone to the development of mental disorders. And they all found a common symptom - they do not sleep at night and often wake up for no apparent reason. As a result, the whole day looking exhausted and in need of daily sleep. Additionally, Joffe has proven that people who have problems with breathing during sleep, is twice exposed to other dementia.
These simple tips will help you maintain good health and sharpness of mind for years to come.
Based on the book "The food and the brain».
via takprosto cc
Follow these simple tips - and you keep your brain healthy into old age, and even increase its efficiency!
1. Train intelligence every day.
Crosswords, puzzles and other intellectual tasks - what it takes our brain. This is akin to physical exercise for the body, when we load the brain, the neurons are strengthening, that is getting smarter and smarter. Scientists have shown that highly educated people and those who frequently consume food for the mind, are less susceptible to Alzheimer's disease and other cognitive disorders.
2. Every day, try to eat less fat, more carbohydrates.
Most recent studies show: the intelligence and power are closely linked. If you eat a lot of carbohydrates and very little healthy fat - beware of brain diseases.
All we are mistaken when we think that the harmful fats and cholesterol. These substances need our brains.
Of course, there are also harmful trans fats. However, there are also very valuable, necessary for the body, including hole¬sterin. It is a mistake to believe that eating fatty foods and being obese - the same thing. In fact, obesity has nothing to do with healthy fats. His reason - too many carbohydrates on our table.
3. Every day, do sports (at least 15 minutes).
Any movement is much more useful than the most difficult puzzle, or tricky mathematical equation. In addition, they affect the "growth hormone" the brain and "longevity genes." Incredibly, regular exercise can return the memory for older people, contributing to renewal of neurons.
The more we move, the smarter you will become.
4. Every day, drink fewer calories for brain health.
The less you eat high-calorie food, the stronger the brain. To prove this, the researchers examined two groups of people at the age - one ate 30% fewer calories than usual, while others could have anything. The study found that those who ate as much as they want, become worse to remember and those who reduced the amount of calories, memory improved.
In normal women should consume about 2,000 calories a day, and men - 2550. Today, however, we eat much more - because of the abundance of sugar in all products.
5. Every day, try to include in the diet of healthy fats.
Our bodies can develop their own internal antioxidants, and they are much better than artificially synthesized supplements from the pharmacy.
To start the natural process of their generation, we should only help the body: stimulating genes that can protect our brain. To do this, you need to include in the daily diet of the right fats: omega-3 fats, green tea extract, broccoli (it contains a useful sulforaphane), fish oil, curcumin and most common coffee. All these products help fight harmful free radicals.
6. Watch your body weight.
The work of our brain is directly related to body weight. In 2005, scientists decided to investigate whether waist circumference is associated with changes in the brain. They were invited for the study of about 100 people. The results surprised everyone: it appears wider waist, the smaller the hippocampus (memory center moz¬ga). That is, every new kilogram reduces our brains.
7. Every day, try to get enough sleep.
The worse you sleep - the more stupid you become. A psychiatrist from the University of California for many years, Christine Joffe studied people prone to the development of mental disorders. And they all found a common symptom - they do not sleep at night and often wake up for no apparent reason. As a result, the whole day looking exhausted and in need of daily sleep. Additionally, Joffe has proven that people who have problems with breathing during sleep, is twice exposed to other dementia.
These simple tips will help you maintain good health and sharpness of mind for years to come.
Based on the book "The food and the brain».
via takprosto cc
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