In this article I share 12 recommendations from Harvard Medical School on ways to train our brain and 1 recommendation that I have added thanks to the post on IG by @ doctorheal7.
You will also find my recommendations of pages on IG to follow, which I use regarding most of the points.
As many times you have heard me say that we are Bioindividuals, our brains are also bioindividuals and their mental function changes depending on age. Mental decline is common, and it is one of the most common consequences of aging. But we could prevent cognitive decline with these 13 exercises to maintain brain function.
1 - Get mental stimulation
According to some research with mice and humans, scientists have discovered that brain activity stimulates new connections between nerve cells and can even help the brain to generate new cells, developing neurological "plasticity" and building a functional reserve that provides protection against future cell loss.
Any activity that stimulates the mind should help strengthen your brain. Reading, taking courses, "mental gymnastics", such as word puzzles or math problems. Experiment with things that require manual dexterity and mental effort, such as drawing, painting, and other crafts.
For example, I can recommend following @memadebynati on Instagram, who has a lot of very creative craft content.
2 - Do physical exercise
Much research shows that using your muscles also helps your mind. Animals that exercise regularly increase the number of tiny blood vessels that carry oxygen-rich blood to the brain region responsible for thinking. Exercise also stimulates the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, plastic, and adaptive, which translates to better performance in aging animals. Exercise also lowers blood pressure, improves cholesterol levels, helps balance blood sugar, and reduces mental stress, all of which can help both your brain and your heart.
In this case I can recommend you to follow @pablexico on Instagram who is a sports coach who can give you many good ideas on how to start to move your body.
3 - Improve diet
Good nutrition can help both our mind and our body. For example, people who eat a Mediterranean-style diet that emphasizes fruits, vegetables, fish, nuts, unsaturated oils (olive oil), and plant sources of protein are less likely to develop cognitive impairment and dementia.
If you feel a little lost in this and want to make a point to improve your diet, do not hesitate to follow my profile on Instagram @ healthystartshere.online or book a free first session.
4 - Activate or stimulate alpha waves
These waves are what our brain emits when we are in a state of rest. They allow us to be fit to carry out more complex activities. They are key to brain activity and neural connections. They work during the processes of meditation and relaxation. They help to reach a better memory and greater intuition. They are basic to improve our potential on a mental level. They are one of the four types of waves produced by our brain.
We can activate or stimulate these alpha waves when we close our eyes, breathe deeply, do some kind of meditation, slowly counting from 100 to 1, listening to high-frequency music.
I recommend following on IG @ doctorheal7 who through functional medicine has many alternatives for a healthy life.
To introduce yourself to the meditation and relaxation processes, I recommend you follow on IG @guiaespiritual.com.ar .
5 - Improve blood pressure
High blood pressure in middle age increases the risk of cognitive decline in old age. Make lifestyle changes to keep blood pressure as low as possible. Staying slim, exercising regularly, limiting alcohol consumption to two drinks a day, reducing stress, and eating right.
I can guide you in this transformation, follow me on Instagram @ healthystartshere.online and when you feel ready, book your first session for free.
6 - Improve blood sugar level
Diabetes is a major risk factor for dementia. Eating right, exercising regularly, and staying slim can help prevent diabetes. But if our blood sugar level remains high, we will need medications to achieve good control.
Regularly checking your blood sugar is a good habit if you eat a lot of processed foods, today all processed foods have added sugar and this makes us more likely to have excess sugar in the blood and predispose us to become resistant to insulin.
When they are not clinical cases, health coachs can accompany their clients to eliminate processed foods from their diet and incorporate more real foods, follow me on Instagram @healthystartshere.online and if you feel ready, book your first free online session.
7 - Improve cholesterol
High levels of LDL ("bad") cholesterol are associated with an increased risk of dementia. Diet, exercise, weight control, and avoiding tobacco will go a long way toward improving our cholesterol levels. But if you need more help, see your doctor to see if you need to supplement with a medication.
8 - Consider taking low-dose aspirin
Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you are a candidate.
9 - Avoid tobacco
Avoid tobacco in all its forms.
10 - Don't abuse alcohol
Excessive alcohol consumption is a major risk factor for dementia. If we choose to drink, let's limit ourselves to two drinks a day.
11 - Take care of our emotions
People who are anxious, depressed, sleep deprived, or exhausted tend to score low on tests of cognitive function. Low scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals.
This is a very important point that I work a lot with my clients. Learning to manage our emotions is a key point to be happy whatever happens in our lives. Follow me on Instagram @ healthystartshere.com and if you want to know more, book your first session for free.
12 - Protect our head
Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive decline.
13 - Build real social networks
Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.
Have you heard of the Blue Zones? If you want to know more about these places in the world where people have longer life expectancy, follow @bluezones on Instagram and discover the secrets of the oldest communities in the world.