The brain is the control center of the human body, responsible for coordinating emotions, thoughts and behaviors. According to the Mexican Social Security Institutetaking care of your health is essential, since its deterioration can severely affect the quality of life. Here are tips based on scientific research that can help you maintain a healthy, youthful brain, even at age 70.
1. Cognitive Stimulation and Neuronal Plasticity
From the Favaloro University In Argentina, experts highlight that “neural plasticity” allows the brain to adapt and regenerate at any stage of life. Activities such as learning a new language, practicing creative hobbies or interacting socially can stimulate this ability, keeping cognitive functions active.
2. Healthy Habits for a Young Brain Balanced diet
The Alzheimer’s Association and the Karolinska Institute They recommend the Mediterranean diet as an ideal model for brain health. This approach includes:
- Consumption of Omega 3 fatty acids (present in fish such as salmon).
- Antioxidants from fruits, vegetables and nuts.
- Moderation in the consumption of saturated fats and refined sugars.
Adequate Hydration
Consuming between 2 and 2.5 liters of water daily is essential to keep brain cells well hydrated, promoting memory and cognitive performance.
Regular Physical Activity
Exercises such as walking, swimming or running help improve blood circulation, reduce the risk of cardiovascular diseases and stimulate the production of endorphins, improving mental well-being.
Quality Dream
Sleeping between 7 and 9 hours per night allows the brain to process information and eliminate toxins accumulated during the day. Adequate rest is crucial to preventing cognitive decline.
Concentration.jpg
3. Risk Factors and Preventive Strategies Control of Cardiovascular Factors
Maintaining a healthy weight, controlling blood pressure and cholesterol levels are essential measures. These actions not only protect the heart, but also reduce the risk of strokes, which are directly related to premature brain aging.
Avoid Tobacco
Smoking significantly increases the risk of stroke and cognitive decline, making it crucial to quit this habit to protect brain health.
Hearing and Mental Wellbeing
Hearing loss, if left untreated, can increase the risk of dementia. Carrying out regular checkups and using assistive listening devices when necessary are important measures.
Stress Management
High levels of chronic stress release cortisol, a hormone that, in excess, can damage key areas of the brain such as the hippocampus, affecting memory. Techniques such as meditation, yoga or deep breathing are effective in managing stress.
4. Moderation in the Use of Technology
Excessive use of electronic devices can interfere with sleep and your ability to concentrate. Limiting screen time and prioritizing real-world interactions helps keep the brain healthy.
Source: Ambito
