At every switch, we’re showered with tips about how exactly to stay healthy, but how about the most hard-functioning organ of most - our mind? Keeping our grey matter in ideal condition should be near the top of everyone’s wellness list, therefore, that’s why we’ve delved deep into the research and compiled the most recent information to assist you to lay the building blocks for a healthy mind for several years to come.
THE MODERN BRAIN
Life offers changed since our ancestors spent their times gathering and hunting. Modern life is challenging and our brains will work overtime - and it’s not really doing us any favors. By 2018 alone, there are around 436,366 Australians coping with dementia. It’s not merely dementia that’s the issue, though, and as we age group we can find ourselves coping with brain fog, poor memory space, and slower processing speeds. Therefore what’s putting our cognitive wellness at risk?
JUGGLING ACT
Our attention is necessary everywhere nowadays and it’s a whole lot for our grey matter to take care of. From cars and televisions to computer systems to smartphones, our brains are juggling a complete large amount of responsibility.
SCREEN TIME
Who doesn’t spend hours every day staring at a display, for play and work? All that screen time, nevertheless - particularly when it’s in the type of smartphones and iPads due to the blue light they emanate - is playing havoc with this body clock and jeopardizing our potential for having quality sleep. While we are sleeping our brains are busy consolidating recharging and recollections. Our ancestors got their cues about rest and getting up from the sun. Been quite a long time since we’ve completed that but it’s, to make matters worse, contact with blue light before bed leads our internal clock to trust it’s daytime instead of night-time.
AGEING WELL
We’re not saying you’re older nevertheless, we start aging as soon as we’re born - and which includes our brains. Once we’re grown people fully, life may become more routine by requirement, especially if we've a grouped family members - daily patterns develop like waking up, likely to work and college, having dinner, watching tv, going to sleep and again starting. By enough time we reach retirement we’re well and truly occur our ways and not as likely to begin new activities or friendships.
WHAT THAT MEANS
To continue forming new connections we need new and varied learning experiences. The good news is our brains are smart organs and because of neuroplasticity - the brain’s capability to change - there are lots of things we can perform to strengthen our cognitive capabilities.
LET’S TALK ABOUT STRESS
The true way we worry has changed from the times of our ancestors. Of bursts of anxiety well balanced with relaxation instead, we’re coping with chronic stress all full day, every day, and those nervous hormones wreak havoc on the body and mind. By stamping out chronic tension we are able to give our brain the key time it requires to recharge.
RECLAIM YOUR BRAIN!
Healthy lifestyle choices, reducing pressure and nutritional support might help the mind regenerate and heal. Scientists have determined the very best things you must do. Make this important and protect your cognitive health.
STRESS AND RELAXATION
Who isn’t feeling under pressure these days? But chronic panic triggers long-term changes in the brain structure and function that can result in brain shrinkage over time. When we think of stress we often imagine traumatic life-altering events just like a car accident or death of a loved one but, in fact, researchers believe it’s those everyday stressors that contribute to cognitive decline, mainly due to high levels of stress hormones circulating in the body. If stress is reduced though, brain cells have the capacity to regenerate.
Sort it: Look at the items that irritate you each day and find ways to get rid of or reduce them. The less stress in your life, the greater your ability to really focus and pay attention. Consider some type of daily relaxation like mindfulness or meditation that gives your brain a rest from the busyness of existence. Try the Mindfulness App, free from the App Store and Google Play.
SLEEPY TIME
No one feels at their best after they’ve had a night of poor sleep and your mind and body will naturally feel tired. Sleep is when the brain recovers and recharges so it’s important to knock long-term sleep problems on the head.
Sort it: Setup a nightly ritual that you follow every day of the week to encourage deeper, more restful sleep. Keep your bedtime and wake time as consistent as possible and make sure your bedroom is definitely a distraction-free zone that’s dark, quiet, comfortable and cool.
TIP
TOO MUCH ALCOHOL HAS A SIGNIFICANT IMPACT ON OUR BRAIN FUNCTIONING. EVEN ONE GLASS A DAY WILL HAVE AN EFFECT ON OVERALL COGNITIVE HEALTH.
CLEVER MOVE
A study has found that a single, brief spurt of very easy exercise can immediately alter how certain parts of the brain communicate and coordinate with one another, and also improve memory function.
YOUR EXERCISE PRESCRIPTION
Work your body and your mind to protect your future brain.
TRAIN YOUR BODY
Using the muscles in your body also gives your brain a workout, and physical activity boosts the region of the brain involved in verbal memory space and learning. Don’t have the discipline to do it on your personal? Take dance lessons. In a study, seniors who danced three to four times a week - especially those who ballroom danced - had a 76 percent lower risk of dementia compared with people who did not dance at all.
… AND YOUR BRAIN
Get out of your comfort zone. Start knitting, learn a new language, or read books you might not normally select. Experiment with activities that require manual dexterity and also mental efforts, such as drawing, painting, and crafts.
SPOT THE DIFFERENCE
There are specific symptoms that are a normal part of aging like momentarily forgetting someone’s name but others may be an early warning sign of a more serious problem. Being able to tell the difference is wise because early detection is important when it comes to diseases like Alzheimer’s. Here’s what you should know:
MEMORY LOSS THAT DISRUPTS DAILY LIFE
» Get a check-up: One of the most typical early indicators of Alzheimer’s disease or dementia is definitely forgetting recently learned information, important dates or events.
» Normal change: Sometimes forgetting titles or appointments, but remembering them later
CONFUSION WITH TIME OR PLACE
» Get a check-up: Losing tabs on dates, seasons and the passing of time.
» Normal switch: Getting confused about the day of the week but figuring it out later on.
NEW PROBLEMS WITH WORDS IN SPEAKING OR WRITING
» Get a check-up: Having difficulty following or joining a conversation, struggling to find the right word.
» Normal change: Sometimes having trouble finding the right word.
MISPLACING THINGS AND LOSING THE ABILITY TO RETRACE STEPS
» Get a check-up: Putting items in unusual places, losing items and being unable to retrace steps to
find them again.
» Normal change: Misplacing things from time to time and retracing steps to find them.
CHANGES IN MOOD AND PERSONALITY
» Get a check-up: Becoming puzzled, suspicious, depressed, fearful or anxious. Being easily upset
at home, at work, with friends.
» Normal change: Developing very specific ways of doing items and becoming irritable when a routine is disrupted.
NEURO-NUTRITION
We know we need to eat a healthy diet to stay well - and that includes our brain. Neuro-nourishment is a new field of study that’s gathering pace as scientists continue to uncover food’s effect on the brain’s function and aging, with certain nutrients showing potential to boost mind power and keep your mind healthy long into old age.
8 NUTRIENTS TO SUPERCHARGE BRAIN POWER
1 DRINK GREEN TEA FOR EGCG
Epigallocatechin-3-gallate is usually a nutrient in green tea that has positive effects about neuron cells in the hippocampus, the area of the brain that processes info from short-term to long-term memory space. Two to three cups a day time are ideal.
2 HELP TO MAKE THE YELLOW SPICE YOUR FRIEND
Turmeric, the spice responsible for the yellow color of many Indian curries contains the antioxidant curcumin, and studies have found that it may help reduce inflammation.
3 EAT MORE ONIONS
Onions are a rich source of quercetin, an antioxidant which may boost cognition, learning, and memory space. You’ll also find it in lettuce, apples, tomatoes, broccoli, and berries.
4 FILL UP ON FISH
DHA, an omega 3 fatty acid found in high amounts in fish, has demonstrated the potential to benefit cognition, according to UK study. Chia seeds, flaxseeds, walnuts, and sardines are also all good sources.
5 EAT YOUR GREENS
Leafy green vegetables are a rich source of the antioxidant lutein, which scientists believe may protect ‘crystallised intelligence’, the ability to use skills acquired over a lifetime. Egg yolks are also a good source.
6 FEAST ON STRAWBERRIES
Fisetin, a molecule found in strawberries, may help block oxidative stress and inflammation in the brain.
7 EAT HEALTHY FATS
MUFAs or monounsaturated fatty acids: Healthy fat like olive oil, nuts, and avocados are loaded with Mufasa that may help support cognitive health.
8 HAVE A GLASS OF RED
Red wine is rich in the antioxidant resveratrol, which has been linked to a reduction in beta-amyloid, an Alzheimer’srelated protein.
1+2+3 EQUALS
Eating well doesn’t have to be a chore. Focus less on specific nutrients and simply fill up on a
wide variety of fruits, vegetables, and whole grains. Add some lean meat or fish to your plate and you’re good to go. These foods are chock-a-block full of a range of nutrients that your brain will thank you for.
KEEP JUNK FOODS AT BAY
Junk food is one of the leading causes of obesity and can increase your risk of developing diabetes, but to add to its set of hazards, new research is also linking it with poor mental health. Eat more than
your share of fatty and sugary foods and your insulin levels increase, causing muscles, fat and liver cells to no longer respond to the hormone. But studies show rising insulin amounts have the same
effect on the mind, restricting our capability to think and create new recollections.
YOUR MIND’S BEST FRIEND?
Water prevents dehydration and escalates the blood’s circulation - both which hold cognitive decline and nerve harm at bay. Shoot for at least eight cups of water a full day. Try coconut drinking water for extra hydration power, because of its electrolyte content.
VITAMINS AND MINERALS
Supplements are not an alternative for a healthy diet plan but even though we’re doing our absolute best sometimes, life appears to get in the way just, making it hard for all of us to take the proper time to prepare a wholesome meal. This is where supplements can be found in.
TOP 3 FOR A WHOLESOME MIND
B vitamins: Especially vitamin B6, supplement B12, folate, and choline.
Fish oils: A large research has indicated that omega 3 supplements have resulted in the volume of the mind.
Magnesium: A kind of magnesium called L-Threonate provides come out at the top for human brain function, with analysis published in the Journal of Neuroscience showing that it could effectively treat memory reduction and cognitive impairment connected with Alzheimer’s.
Junk food is among the leading factors behind obesity, but the new analysis is linking it with poor human brain health also
SUPER BOOSTER
Taking DHA supplements provides been associated with improved thinking skills, reaction and memory moments in anyone who has low-DHA intakes.
SECOND TO NONE
Have you ever wondered as to why the gut is known as the ‘second human brain’? It’s because it includes around 500 million neurons that are linked to the human brain through nerves in your anxious system. Take proper care of your gut and you’ll be doing all your brain a favor too!
THE GOOD GUYS
Taking probiotics, or good bacterias encourages healthy flora, which might help reduce the chance of developing conditions that may affect the mind. Add prebiotics to the combine and they’ll provide lots of meals for the probiotics to thrive on.
WHERE TO FIND THEM:
» Omega 3 fats: Within oily fish, these increase great bacterias in the gut and decrease the risk of brain disorders
» Fermented foods: These sorts of foods have been proven to benefit brain activity, because of the healthful microbes they contain. Yogurt, kefir, sauerkraut, and cheese are fermented foods.
» High-fibre foods: Whole grains, nuts, seeds, fruits, and vegetables all contain prebiotic fibers that are best for your gut bacteria.
» Polyphenol-wealthy foods: Cocoa, green tea, essential olive oil, and espresso all contain polyphenols, which are plant chemical substances that are digested by your gut bacterias and promote healthy gut flora.
EATING THE MEDITERRANEAN WAY
Think delightful olives, fresh seafood, and fragrant herbs. All type a right area of the Mediterranean diet, which may protect heart wellness… but our brains get yourself a piece of the action, too. Science shows people who mainly eat a normal Mediterranean diet are less inclined to develop cognitive dementia and impairment.
» Fill on fruit, vegetables, seafood, nuts, essential olive oil, and plant resources of proteins, nuts, seeds, and whole grains.
FOREVER YOUNG
Our brains modification as we age group and mental decline is a scary prospect. But do your bit today to safeguard your grey matter and you have got the good potential for having a human brain that looks best for its age.
7 METHODS TO ADD YEARS TO THE HUMAN BRAIN
How to maximize the human brain function for years to come:
1 Blood circulation pressure: Keep it in the healthy range and you’ll decrease your threat of cognitive decline in old age. Your lifestyle may be the biggest contributor to high blood circulation pressure so eat well, workout, limit your alcoholic beverages intake, and keep tension to a minimum.
2 Blood glucose: Diabetes is a substantial risk factor for dementia. Once again, lifestyle habits will be the nagging problem, but if your blood glucose remains high, see your physician who may recommend medication.
3 Cholesterol: High degrees of LDL or poor cholesterol have already been linked with an increased threat of dementia. Monitor your lifestyle but get hold of your doctor if you’re struggling to reduce it.
4 Low-dose aspirin: Some analysis findings recommend that low-dose aspirin may decrease the risk of dementia, vascular dementia especially. Check with your doctor for advice.
5 Stop smoking: Smoking is harmful to your health as well as your brain is no exception.
6 Protect your mind: Moderate to serious head injuries, without a concussion even, increase the
risk of cognitive impairment.
7 Stay connected: Socialising isn't only best for our mental health but it additionally especially lowers the chance of dementia and will add years to your daily life.
TACKLE MENTAL MEDICAL ISSUES HEAD ON
Taking care of the human brain means caring for your mental health also. Your doctor will offer help and support you find the most effective treatment.
ANXIETY: Scientists have discovered that sufferers have an elevated risk of developing dementia later on in life. The hyperlink between anxiety and dementia could be explained by the excessive tension response triggered by anxiety, where high levels of cortisol can accelerate the aging process of brain cells.
DEPRESSION: A 2015 study found that people with depression had an 83 percent increased risk of dementia.
THE TIME OF YOUR LIFE
Some women may need to give their brains a hand while hormones fluctuate during the menopausal years.
WHAT’S GOING ON?
You walk into the kitchen but haven’t a clue what you were looking for, or you’re talking to someone and completely forget their name. If you’re scared that it’s something more serious, don’t worry - it’s perfectly normal for many women and there are ways to tackle it.
WHAT IS BRAIN FOG?
Brain fog is a term used to describe hazy thinking, difficulty focusing, confusion and forgetfulness but it’s not a sign of permanent damage.
WHAT’S THE CAUSE
Hormones: Oestrogen promotes neuron growth so low levels may affect our ability to think clearly.
But a lack of testosterone is also to blame as it has significant effects on verbal learning and memory.
Disrupted sleep: At this stage in life, night sweats and hot flushes can disturb regular sleep patterns.
Research has attributed memory lapses and an inability to concentrate on poor-quality sleep.
Risk factors: Although decreases in hormones and a lack of sleep are likely the most common causes of memory loss in menopause, there are other risk factors that can worsen the effect. Risk factors include:
» Excessive alcohol
» Some medications (sleeping pills, antidepressants, pain killers, blood pressure and heart medications)
» Vitamin deficiencies
» Poor diet
» Excessive workload
» Stress.
Menopause is an important time for you to stop and think about your health and to prioritize your wellbeing. Your lifestyle has a big influence on symptoms and the more you do to manage your health, the more you can keep symptoms like memory loss at bay.
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