Dr. Rodolfo Arellano
With time we expect our body to degenerate since this is the natural course of life, and this is also something that happens to our brain. Some neurons suffer degeneration, and some functions like memory and information processing can be altered. Remember that the brain is the organ that works the most in our body by receiving 60% of the blood pumped by the heart, and therefore it is quite susceptible to wear if we do not care for it properly.
A HEALTHY DIET IS IDEAL
Aging is inevitable, but it is also true that exercise helps us minimize the impact of age, and this includes our brain. It is proven that a healthy lifestyle and a balanced diet are important for brain health. A healthy diet should include various fruits and vegetables, healthy fats, whole grains, legumes, low-fat animal products, and be free from saturated fats.
EXERCISE IS KEY
Thirty minutes of aerobic exercise at least three times per week is key to a healthy brain and body. Remember: this type of exercise is practiced with moderate intensity levels that allow us to maintain an elevated heart rate. This type of exercise will improve cognitive function since exercise increases the amount of blood that reaches our brain and speeds up our metabolism. Metabolism is the complete process that the body uses to produce and burn energy from food; we depend on it for functions such as breathing, digesting, blood circulation, and keeping ourselves warm. If we healthily accelerate our metabolism, not only can we lose weight, but the body is optimized in its performance, with a general feeling of well-being.
SAY NO TO BAD HABITS
It is imperative to understand that alcoholic beverages and cigarettes have a double negative impact on our brain. It causes neural damage and decreases blood flow in the body; therefore, these negative habits need to be eradicated.
REST IS IMPORTANT
Finally, rest is also incredibly important for a healthy brain. And even though our brain works 24/7, the reality is that when we sleep, our brain takes advantage of our body at rest and eliminates information and unnecessary metabolic waste that causes degeneration when it accumulates. When we sleep, different neuronal circuits that help integrate memory in the brain activate, and important information is selected. Therefore our brain waves during sleep are more active than when we are awake.
A situation that is quite damaging to our brain is when we skimp on sleep because we don't allow our brain to activate the mechanisms of information processing and metabolic waste elimination. Lack of sleep will cause an overcharge of information and metabolites that cause neural death and loss of nervous tissue with cognitive function impairment. Sleeping 6 to 8 hours is an essential part of brain and body health. The increased rhythm of our lives and the pandemic's stress can cause insomnia; therefore, relaxation techniques that allow us to rest peacefully are quite important.
With these recommendations, we can keep our brain healthy and keep ourselves young, with an acute and functional mind.
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