There are many ways and means to maintain memory. This is especially important in advancing years to prevent diseases like Alzheimer's and dementia.
Experts warn that the number of dementia victims in the world will increase by 40 percent by 2030, which is even more important for the protection of gray cells.
Lifestyle can protect the brain
As the disease is inherited in some cases, other cases can be avoided by a healthy lifestyle.
In addition to regular brain training, even small things – such as tooth brushing twice a day – can reduce the risk of Alzheimer's disease. And diet plays an insignificant role.
In fact, the entire diet plan called MIND Diet was developed to reduce the likelihood of developing dementia.
Neurologist and director of Alzheimer's prevention clinic at Veill Cornell Medical College, Lisa Mosconi is sure that we can protect the brain from dementia through proper nutrition.
In an interview for the English-language portal, "Thesun & # 39; she shared her top ten tips.
1. A small glass of red wine
Good news for all wine lovers: red wine helps to protect the brain. It contains an antioxidant called Resveratrol, which is based on a number of beneficial effects on health.
Dr. Mosconi therefore recommends drinking a small glass of red wine on a daily basis for brain health. Whether daily alcohol consumption is healthy is questionable.
As an alternative, you can put grape juice, barley or plum with plain consecration.
2. Do not allow breakfast to fail
For Dr. Mosconi breakfast is obviously the most important meal in the day. Your brain needs a lot of energy in the morning, the best of fresh fruit, whole grains and non-fat proteins.
Buckwheat porridge, eggs on a healthy toast or fruit salad with nuts are perfect.
3. Give up fast food
Fast food is not particularly suitable for your figure and your health, you need to be aware of it. In fact, this type of food can also affect the health of your brain.
These foods contain refined oils, sugars, chemicals and pesticides. Everything we do not like in our body, right? Put more on the delicious, fresh food you are preparing yourself.
4. Spice up
"Americans have eight times more chance of having Alzheimer's disease than the Indians," Dr. Mosconi. "That's partly because they eat less garbage, but also because of the spices they use in cooking."
Curcuma is, for example, a powerful antiinflammatory agent that is rich in antioxidants that promote health. "Several studies have already proven its protective effect against dementia and memory loss," Dr. Med. Mosconi.
5. Eat more dark chocolate
Dark chocolate is a supernatural thanks to its antioxidant properties, the darker it is the better! "More than 85% of cocoa has a decent profile of nutrients, low sugar and is rich in minerals," says Dr. Mosconi.
And melted fruits can enrich the fruits very tasty – of course, only in moderate amounts. Snacking is explicitly allowed in this case!
6. Try the speed of the interval
An interval post does not mean a drastic reduction in calorie intake. Just pull your breakfast or prefer dinner a few hours earlier.
The goal of the interval post is a break from 12 to 16 hours between dinner and the first meal the next day.
In this way, you naturally reduce your calorie intake, which can increase the effect of your brain – because the brain cells become stronger when they are hungry.
7. Sleep well
Good sleep affects almost everything in our body. Therefore, the lack of good sleep quality can seriously damage the health of the brain and even increase the risk of Alzheimer's disease.
"Research shows that adults who sleep less than five hours at night have a higher level of Alzheimer's brain disease than adults who sleep more than seven hours," explains Dr. Mosconi.
In fact, when we sleep, the brain can, among other things, break down harmful waste products, which are necessary for the success of memory.
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8. Drink plenty of water
For general health, it is extremely important to consume enough water. The same goes for the health of our brain.
Water helps to dispose of waste products from the body. Two liters a day should also help to increase brain function by up to 30 percent.
The best way to start the day is to wash a tiny glass of water as soon as you wake up.
9. Eat vegan
Veganism is modern these days and can even benefit our brain. Because the plants contain all the vitamins, minerals, good carbohydrates, healthy fats and lean proteins that we need.
Therefore, always add as much fresh fruit and vegetables as possible to your meals. Especially avocados and nuts are great followers of gray cells.
Since nuts are rich in calories and nutrients, it's enough to take a small portion a day – for example, Shaku – you. They are excellent on salads or as a toppings of porridge and yoghurt.
10. Cancel from Tuppervare
Doctor Mosconi does not recommend the use of aluminum, plastic or synthetic materials such as Teflon in food packaging because they contain complex polytetrafluoroethylene – this is harmful for brain health.
He rather returns to kitchenware made of stainless steel, glass and ceramics.