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Your Brain Health Lifestyle

The largest system ever designed in the history of the universe is your brain. Your brain is responsible for every thought, emotion and behavior. Unfortunately, we humans don’t know much about our brains and it’s time to change that.

Fundamentals of the brain

– Your brain weighs 2 to 4 kilos.

– Your brain is made up of 60% fat and is the fattest system in your body.

– Your brain consumes 25% of the blood from each heartbeat.

– Your brain has two sides or hemispheres (left hemisphere and right hemisphere).

– The left hemisphere helps you with language, details and analysis. The right hemisphere helps you with faces, spatial orientation and sounds.

– Your brain has a cortex and a subcortex. Your cortex is conscious and helps you learn, remember, communicate, read, write, orient to space and process sensory information.

– Your subcortex processes subconscious motor or procedural behaviors such as dressing, driving and typing on your computer. Your cortex and subcortex interact like a beautiful symphony.

– Your hippocampus is the structure in your brain (it sits in the middle of each temporal lobe just below each temple on your skull) that allows you to learn. New ideas about your brain

– The human brain (like the animal brain) can generate new brain cells. This new development of brain cells (neurogenesis) occurs in the hippocampus.

– The human brain is now thought to have “neural plasticity” or to be a very dynamic system, constantly reorganized and malleable. It is shaped by environmental input.

– Our brain needs exposure to environments that are enriched, complex and new. Environments that are passive and boring do not help the health of your brain.

– Exposure to enriched environments throughout your life will lead to the development of brain cells and an increase in cellular connections (“synaptic density”).

– The synaptic density or brain reserve can help delay the onset of neurodegenerative diseases, such as Alzheimer’s and related dementias.

– Brain health begins in the womb and must be promoted throughout your life.

– Engage in the novel and complex not in the novel and passive.

Consider the following Brain Health Lifestyles to build your brain reserve:

Five domains of the Brain Health Lifestyle

Socialization

– Don’t isolate or segregate as you age. People who isolate have a higher risk of dementia.

– Join groups and social organizations in your community.

– Maintain and build your friendship and family network.

– Be sorry.

– Develop hobbies.

– Don’t retreat.

Physical activity

– Walk between 7,000 and 12,000 steps every day. Walking several times a week reduces the risk of dementia.

– Buy a pedometer to remember to walk and to track your daily steps.

– Dance, as this is a behavior that reduces the risk of dementia.

– Gardening and knitting reduce the risk of dementia.

– Aerobic exercise will help the heart and thus feed the brain with the necessary blood and oxygen.

– Use both sides of your body more often: become ambidextrous.

Mental stimulation

– Fit Brains as a brain exercise tool

– Learn a second language.

– Read and write (use your non-dominant hand) every day: the more complex the better.

– Learn sign language, as it increases IQ and increasing IQ reduces the risk of dementia.

– Play board games, as board games reduce the risk of dementia.

– Travel reduces the risk of dementia because it involves a new and complex environment.

– Play a musical instrument.

– Listen to classical music, because it helps to increase learning.

– Solve the problem.

Spirituality

– Pray every day, because it increases your immune system.

– Attending a place of formal worship regularly – is related to a better quality of life and longevity.

– Learn to meditate to slow down. Animals exposed to environments that are too stimulating show slowed brain development.

– Learn relaxation procedures with deep breathing and muscle relaxation.

– Slow down and don’t be afraid to say “no”.

Nutrition

– Eat 80% of what you want to eat at each meal. Reasonable caloric restriction can increase your longevity.

– Eat with utensils and you will eat less and also eat healthier foods.

– Increase your intake of Omega 3 fatty acids. This includes fatty fish such as salmon, sardines and herring. Several ounces of salmon per week reduce the risk of dementia. Nuts and unsalted nuts are also good for you.

– Increase your intake of antioxidants. This includes Vitamins C and E. Colorful fruits (grapes, apples, cantaloupe and berries) and vegetables are good for you. The FDA recommends five servings of fruits and vegetables a day.

– Decrease your intake of processed foods and red meat. Lean meat like skinless chicken breast is relatively fine.

– Green leafy vegetables are good for you.

– Eat a meal sitting down with others a day. This activity provides several brain-boosting effects at once (classical music, language, eating with utensils, slowing down, eating healthier foods).

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