There are many claims that certain nutritional supplements can do wonders for brain health. is that true? Sorting through the existing scientific research found that some behaviors and habits really help the brain, but not necessarily health products.
There are many plausible misconceptions about how to maintain brain health. For example, many people say that omega-3s and green smoothies are great for the brain, but most studies show that they actually work the same way as other nutritional supplements.
In addition to nutritional supplements, there is actually a lot of scientific evidence that tells us that certain behaviors can actually change your brain and bring you brain benefits.
Healthy Habits 1: Food and seasoning
The brain is a very energy-consuming organ, and the energy it consumes accounts for about 20% of the body’s energy resources. You might not be so surprised when you consider that the brain has to do the work of thinking, learning, remembering, and controlling the body.
If you eat refined carbohydrates, your blood sugar will rise. If you choose to eat natural, unprocessed foods, you can keep your blood sugar stable, provide a steady source of energy for your brain, and, as a result, your brain will be happier.
A study also showed that if brain-injured mice were given fructose-added water, it would seriously affect the recovery of brain injury. “We found that fructose disrupts the plasticity of the brain, which normally creates new cells between brain cells when we learn new things and experience new experiences,” said Fernando Gomez-Pinilla, professor of neurosurgery at UCLA. pathway, it’s called plasticity.” Interestingly, omega-3 fatty acids seem to reverse this damage.
In humans, fish oil has been linked to cognitive performance, possibly because fish fat makes brain cells more permeable. However, Omega-3 capsules did not produce more benefits than general nutritional supplements in the research results.
Studies have also pointed out that antioxidants derived from plants can improve cognitive performance, such as cocoa and blueberries, which are said to be good for the brain.
Finally, there is curry. Studies have pointed out that the key curcumin in curry has been confirmed by experiments to reduce the risk of Alzheimer’s disease.
Healthy Habits 2: Exercise
Exercise has clear benefits for brain health and cognitive function. People who love sports have larger brain capacity, better thinking and memory, and lower risk of dementia.
A report in Neurology found that active older adults scored on a cognitive ability test as well as subjects 10 years younger. Although the exact cause cannot be found, scholars believe that it is related to regular exercise, which increases blood flow to the brain.
If you want to increase your brain health through exercise, the best way is to start exercising when you are young, and the earlier you start exercising, the better the effect.
Healthy Habits 3: Vitamins and minerals
How many benefits multivitamins have on the human body needs more research support. But what science now knows is that vitamin B12 is essential for the central nervous system and that deficiency can lead to cognitive symptoms such as memory loss. Vitamin D is also important for brain health, and vitamin D deficiency has been linked to cognitive decline.
Better brain function is also closely related to iron. But again, nutritional supplements may be necessary for some people, but most people should try to get them from whole foods.
Healthy Habits 4: Coffee
Coffee lovers are probably well aware that drinking coffee can wake up your sleepy body and mind in the morning.
And many studies have also confirmed that coffee can bring real, substantial changes. Coffee, for example, keeps us awake by blocking adenosine receptors. Drinking coffee has also been linked to lower depression and even a lower risk of Alzheimer’s and Parkinson’s disease.
This may be related to the effect of cocoa, coffee components can improve blood vessel health, but also help repair cell damage.
Healthy Habits 5: Meditation
In the past 5 to 10 years, scientific research has gradually confirmed the benefits of meditation on the brain, and this involves both psychological and neurological aspects.
The scientific community believes that meditation is associated with increased brain volume in specific regions of the cerebral cortex, as well as decreased brain volume in the amygdala, the brain that controls fear and anxiety.
Meditation also reduces activity in the brain’s default mode network (DMN). The activity of the brain’s preset mode network is usually most active when people are thinking about things and having negative thoughts.
Healthy Habits 6: Education and Mental Activities
Regular use of the brain, or education and new knowledge can improve brain health, which explains why crossword puzzles and Sudoku are considered to be good for the brain.
Whether mental activity can prevent brain diseases is still inconclusive. What is known at present is that mental activity can reduce some symptoms in the brain, because such activities can help us build “cognitive reserve”.
“It’s not to say that mental activity prevents the production of beta-amyloid, a key protein that causes Alzheimer’s disease, but when you engage in mental activity, it makes the brain stronger,” said Dr. ability to defend against the effects of brain lesions.”
Healthy Habits 7: Sleep
When you fall asleep, does your brain sleep too? The brain never actually falls asleep. It is always consolidating memories and removing unnecessary connections. And not getting enough sleep, or even just not getting enough sleep, can affect our cognitive health, leading to decreased cognitive function, poor concentration, and low learning and creativity.
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