As of: February 16, 2024, 4:48 a.m
By: Laura Knops
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Many physical and mental functions decline with age.
The good news: Everyone can do something for their mental health.
Brain performance decreases with age.
This is completely natural.
If you want to stay fit into old age, you should start training early.
Stress, poor nutrition and too little exercise are factors that you should definitely avoid for the sake of your brain.
The bad influences are not only felt physically, but they also make themselves felt mentally.
To prevent this and stay fit into old age, you should follow the following tips.
1. Healthy gut for the brain: What influence the microbiome has
If you keep your body fit, you also support your brain.
Smoking, obesity, alcohol and too much stress should be avoided.
© Science Photo Library/Imago
The role of the intestines in health has received increasing attention, especially in recent years.
In fact, the gut microbiome also appears to have a crucial impact on our mental health.
“The better our microbiome is, the better it is for our brain,” explains brain researcher Manuela Macedonia to the
Standard
.
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The messenger substance serotonin, which is produced in the intestine, is particularly important for the fitness of the brain.
Serotonin, also known as the happiness hormone, is only produced in moderation in depressed people.
To boost production, it is therefore advisable to keep the microbiome in balance.
A healthy, fiber-rich diet can help.
2. Healthy eating keeps you young: Eating without trans fats
The connection between nutrition and brain performance is also clear in other areas.
By choosing the right foods we can actively support our brain.
If we eat foods that contain a lot of fats, sugar or additives, this is more likely to damage the brain.
According to researcher Manuela Macedonia, industrially produced foods in particular are poison for the brain.
The trans fats it contains can release inflammatory factors throughout the body and thus also in the brain.
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3. Exercise for the brain: Running instead of brain jogging
Exercise is probably one of the most important factors in keeping the brain fit.
Through regular physical exertion, the cells are supplied with sufficient oxygen.
This not only increases the ability to concentrate, but also counteracts the breakdown of brain cells.
When running, certain nerve growth factors are released, which are important for the formation of networks in the brain.
Regular exercise can slow down the aging process.
According to the
World Health Organization (WHO),
three exercise sessions of less than an hour per week are enough to rejuvenate the brain.
4. Adequate sleep: Why rest is so important for the brain
Regular relaxation and, above all, sufficient sleep play a major role in general well-being.
The brain also benefits from the relaxation phases.
On the other hand, too little sleep and poor sleep quality are associated with diseases such as cardiovascular problems and Alzheimer's.
5. Musical brain: Keep your head fit through music
In a long-term study by the
Alzheimer's Center of the Queen Sofia Foundation
in Madrid, researchers examined so-called “superagers”.
Despite their age of over 80, these seniors were mentally fitter than normal 50 to 60 year olds.
In extensive tests, the researchers found that, among other things, the superagers were significantly more interested in music than many other people their age.
According to the AOK
, music actually stimulates
the cranial nerves.
The music affects the release of certain messenger substances such as cortisol, testosterone and estrogen.
These so-called steroid hormones influence neuroplasticity and thus the adaptability of the brain.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.