Ludmila moscato
07/22/2021 6:01 AM
Clarín.com
Good Life
Updated 07/22/2021 6:01 AM
Many are the
factors that can affect brain health.
Aging appears as the most generalized, but there are others that are as relevant as they are varied: low education, cardiovascular risk factors (such as hypertension, tobacco, obesity), depression, sedentary lifestyle, diabetes, excessive consumption of alcohol, little social contact, blows to the head and environmental pollution.
For this reason, on Brain Day, from the field of medicine they give guidelines for the
prevention of
neurological
diseases
through the care and training of the mind, which, like the body, is advisable to remain active.
Learning to play an instrument activates different areas of the brain.
Photo Shutterstock.
“The mind needs exercise to stay alert and active.
The
neuronal plasticity
is the ability of
the brain to modify their networks connecting to the emergence of new stimuli in the environment ,
"explains Dr. Carolina Feldberg, neuropsychologist and researcher attached to the Conicet in INEBA.
"All experiences and learning are reflected in our brain in the form of complex synaptic networks and the more novel the stimuli to which we are exposed, the richer and more complex our brain framework will be," he adds.
The role of memory
"Among the general changes experienced by individuals in the aging process, one of those that has the greatest effect is that which occurs in the field of
cognitive functions
", indicates the professional.
Memory
is one of the most important functions of the brain.
Feldberg defines it as "the ability to record, retain and remember information, events, personal experiences, pending tasks, errands already completed, books read and faces of familiar people, among other things."
Social activities are great for practicing cognitive training.
Photo Shutterstock.
And he explains how it works to be available to individuals: "The general idea that memory is not a unitary entity arises in different disciplinary contexts (neurobehavioral, neuropsychological and cognitive), thus confirming the need to divide it into different systems that interact with each other and that have a common function, which is to make possible the
use of the knowledge acquired
and retained ”, he explains.
How to train her
Sustained by what is known as "
cognitive reserve
" (which is formed over time in each subject, according to their lifestyle), neuroplasticity contributes to making the brain more resistant, both in the face of changes resulting from the passage of time, as well as against the appearance of neurological diseases.
"It is something that is built
throughout life
and is the result of our lifestyle, the level of schooling, the complexity of work activity and the activities we do in our free time," adds the specialist.
For this reason, it highlights the benefits of training our mind, through activities that should be chosen according to personal tastes, and of representing a kind of
challenge
by linking ourselves to some unusual dimension.
“Make it different from what we do on a daily basis.
If I am an architect and I work with visual information, one option could be a physical activity or learning a language. It could also be learning to play an instrument, a good exercise that
activates different brain areas
”, says Feldberg.
The activity chosen to train the brain should meet
4 requirements:
Novel and challenging
.
“The further away the activity is from the tasks we usually do at work or in our free time, the better.
But something that is very important is that it has to be something that is enjoyed.
We only sustain over time those activities that we like ”, he recommends.
Have a
goal or objective
.
"It is advisable not to set the bar too high, and make sure to monitor their progress towards what we want to achieve," he advises.
Take into account the
time
factor
.
"The chosen activity must be sustainable, and demand between 30 and 60 minutes a day every two days," he proposes.
The
social dimension
.
As much as possible, it should be an activity that is practiced together with others.
"Cognitive training can be more efficient if done with other people, not only because it will be more entertaining, but also because it can increase our level of effort and help us overcome barriers such as boredom," he concludes.
Age, blows, poor diet threaten cognitive health.
Photo Shutterstock.
Guidelines for your care
Just as it is important to train the mind, it is also essential to establish guidelines for care.
"To prevent deterioration it is important to take care of the head from bumps, maintain a healthy diet (MIND diet - a hybrid of the Mediterranean diet - and the DASH diet - Dietary Approaches to Stop Hypertension -), not smoke, sleep well and take care of factors cardiovascular risk ”, he proposes.
According to the Harvard School of Public Health (HSPH), a balanced diet that seeks to prevent cognitive decline should include
fruits, vegetables, legumes, and whole grains
, and protein should be obtained from plant sources and fish and healthy fats, like olive or canola oil, instead of saturated fats.
In fact, according to the article, "Research shows that the best foods for the brain are the same foods that protect the heart and blood vessels."
In this direction, the consumption of:
✔ Leafy greens
, such as kale, spinach, cabbage, and broccoli, which are "rich in brain-healthy nutrients like vitamin K, lutein, folic acid, and beta-carotene," may help delay cognitive impairment.
✔
Fatty fish.
As the HSPH article states, “They are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid, the protein that forms harmful clumps in the brains of people with the Alzheimer disease".
It is recommended to include them in the diet no less than twice a week, prioritizing varieties with low mercury content, such as salmon, cod, canned light tuna and pollock.
Flax seeds, walnuts, and avocados also provide omega-3s.
Kale is one of the brain-healthy nutrient-dense green leafy vegetables.
Photo Shuttestock.
✔
Red fruits.
They contain flavonoids, natural plant pigments that give fruits and vegetables their bright tones and help improve memory.
In fact, a study by researchers
at Harvard's Brigham and Women's Hospital
found that women who ate two or more servings of strawberries and blueberries each week delayed memory decline for up to two and a half years.
✔
Tea and coffee
.
In addition to concentration, caffeine can improve mental functions according to a 2014 study published in
The Journal of Nutrition
.
It could also help fix new memories, according to other research.
✔
Walnuts.
Nuts are known to be an excellent source of protein and healthy fats, and this particular type may also improve memory.
The HSPH article highlights a 2015 UCLA study that found a relationship between higher nut consumption with better scores on cognitive tests.
Also, walnuts are rich in a type of omega-3 fatty acid called alpha-linolenic acid (ALA).
Diets rich in ALA and other omega-3 fatty acids have been linked to
lower blood pressure and cleaner arteries
.
This is good for both the heart and the brain ”, they point out.
Look also
Natural antioxidants: what are flavonoids and how to incorporate them into the diet
6 keys to achieving true well-being (and not falling for false promises)