Cristina MarroneCorriere della Sera
Corriere della Sera
Updated Tuesday, March 12, 2024-09:29
We go to the gym to keep our muscles toned, we go running to exercise our heart.
But how do we measure the health of our brain, what is its level of tone and its ability to perform tasks.
The three essential tasks coordinated by the brain are
executive functions
(thinking and reasoning skills),
social cognition
(the mental activity through which we interact with others), and
emotional regulation
(awareness of one's own emotions and ability to regulate them with the objective of achieving well-being).
To date, there are still no direct methods to measure the degree of brain health and there are no cognitive assessment tests validated worldwide and therefore applicable to different ethnic groups and different cultures.
In the United States they have developed the
"cognitive clock"
, a new indicator to measure brain health that provides specific estimates of cognitive age (better than chronological age to assess brain health).
In most cases, the scientific community measures brain health with neuroimaging techniques.
"The electroencephalogram can help us measure the health of our brain - underlines
Alessandro Padovani
, president of the Italian Society of Neurology - but also more accessible blood tests that represent biomarkers of brain health such as insulin resistance, low of vitamin B12 and D and CRP".
Although research continues to work on these points, today much more is known about how to keep the brain healthy.
Lifestyle can contribute significantly to the well-being of the brain, but be careful, there is no single magic solution, but rather a set of behaviors, pillars of brain health, that can stop cognitive deterioration and improve emotional state.
"Numerous evidence indicates that to have a healthy brain we will have to start from childhood and then continue throughout our existence and, if we want to live healthy even in old age, try to stay "vital" and "trained" suggests Padovani.
Physical exercise
Scientists insist on declaring war on the chair, pushing the population to adopt an active lifestyle.
The
World Health Organization
suggests doing between 150 and 300 minutes of moderate-intensity physical activity during the week (a half-hour of brisk walking or housework daily) or between 75 and 150 minutes of vigorous physical activity per week.
However, doing physical activities may not be enough if the rest of the day is spent sitting at a desk or lying on the couch.
Every opportunity to move should be taken advantage of: taking the stairs instead of taking the elevator, going to work by bike or on foot, gardening or doing household activities...
For many people, the thought of strenuous exercise is daunting, but there is evidence that the more vigorous the level of physical activity, the greater the benefits to the brain.
Numerous studies have shown that physical activity can change the size and function of different areas of the brain.
In physically active people, an increase in the volume of the hippocampus, the brain structure responsible for learning and memory, has been found.
Physical activity also facilitates the release of brain-derived neurotrophic factor,
Bdnf
, a protein that has a neuroprotective effect and promotes the formation of new neurons and synapses.
Swimming, running, or cycling appear to stimulate nerve cell production better (and counteract brain aging) than anaerobic activities like weight lifting.
The good news is that brain improvement also extends into adulthood.
Exercise not only slows cognitive decline but, in some cases, reverses it.
Research is accumulating in which the positive effect of exercise has been observed in patients with Alzheimer's, who obtain better results in the evaluation of dementia when they perform aerobic activity for half an hour a day compared to groups that instead only perform stretching and work stretching.
With age, the brain undergoes
physiological changes
.
There is a decrease in weight of about 5% each decade (which becomes more pronounced after age 70).
Although neurons do not decrease, it is true that they become smaller, reducing their synapses and connections.
Cerebral blood flow is also reduced, leading to limited availability of some neurotransmitters such as dopamine and serotonin, resulting in decreased cognitive and motor performance and a decreased ability to form new nerve cells.
However, it seems certain that physical activity, by improving circulation and therefore oxygenation of tissues at the brain level, can prevent the development of dementia and other neurological diseases.
"Finally, physical exercise is known to have a significant effect on reducing systemic inflammation, to which numerous age-related negative effects are attributed, from the appearance of tumors to the development of atherosclerosis," says Padovani, who is also director of the Neurology Clinic at the
University of Brescia
.
The diet
Nutrition also plays a critical role in protecting brain health.
On the one hand, obesity represents a clear risk factor;
On the other hand, a healthy diet has a protective effect.
We know that food is fuel and this is especially true for the brain.
Despite representing only 2% of body weight, the brain represents 20% of the body's energy consumption.
Several studies highlight that a diet rich in fruits, vegetables, legumes, fish, whole grains and low in meat and saturated fat is associated with a lower risk of developing brain disorders.
In particular, the
DASH diet
(which has the advantage of combating hypertension with smaller portions and lower amounts of salt) and the
MIND diet
(designed specifically for brain health) slow cognitive decline by improving cognitive functions.
The MIND diet favors seasonal fruits, vegetables, legumes (mainly beans), seeds, fatty nuts (especially walnuts), extra virgin olive oil and whole grains, fish, chicken, very little red meat, very little cheese and a great limit of everything processed.
To know more
Nutrition.
The green powder trend on social networks, food for the brain?
Editorial: ESMERALDA SÁEZ
The green powder trend on social networks, food for the brain?
Health.
The five spices that a neurologist recommends adding to coffee to improve concentration and maintain a healthy brain
Editorial: BAZAAR
The five spices that a neurologist recommends adding to coffee to improve concentration and maintain a healthy brain
No single food acts as a miracle cure (and supplements alone do not compensate for the lack of a balanced diet), but it is the combination of different types of foods and nutrients that provides health benefits.
"It is also a good rule to avoid large meals at lunch and especially at dinner, but rather get used to consuming more frugal meals, several times a day, alternating breakfast, lunch and dinner with mid-morning and mid-afternoon snacks. " advises Padovani.
.
active mind
Physical health alone is not enough to keep the brain healthy.
Years of education, being socially active, participating in cognitively stimulating activities (such as learning to play a musical instrument or a new foreign language, doing crossword puzzles or Sudoku) can help reduce the risk of dementia and age-related cognitive decline.
The underlying mechanisms are not yet completely clear, but all of these activities contribute to building what scientists call
"cognitive reserve"
, that is, the brain's ability to develop, create dynamic connections, adapt and remain flexible.
The basic idea is that the experiences we have throughout life, such as education, hobbies, work, reshape the brain in what is called
neuroplasticity
.
Continuous changes in the brain are thought to make it more resistant to deterioration and disease.
According to this theory, the greater a person's cognitive reserve, the more protected they are from both age-related changes in memory and the onset of cognitive decline.
Two people can have similar amounts of amyloid beta protein in the brain, a hallmark of Alzheimer's, but those who have built up a high cognitive reserve throughout their lives are less likely to develop dementia.
And even if they develop Alzheimer's, their symptoms will be less severe than those with the same amyloid level but less cognitive reserve.
"To confirm this, several studies have suggested that staying active even during work activities can have benefits in terms of brain health, particularly if it is a stimulating and pleasurable job," emphasizes the neurologist.
emotional well-being
To maintain brain health, emotional well-being is also important, seeking positive experiences as much as possible.
Performing physical activity, maintaining social relationships and having a purpose in life are the ways to follow with the aim of practicing activities that make you as happy as possible.
Padovani underlines: "It is worth mentioning a recent study that investigated the impact of socially and mentally stimulating activities on the risk of developing cognitive impairment. The study carried out on more than 10,000 older people revealed that the cultural participation of adults in creative and mental activities can help reduce the risk of dementia in old age.
Sleep well
Lack of sleep has numerous negative effects on your health and puts you at greater risk of diabetes and heart disease.
More and more scientific studies show that sleeping less than 7 hours a night for a long time can also have negative effects on memory, mood, attention and decision-making ability.
To know more
Psychology.
The recipe for happiness from Faith G. Harper, the most badass therapist in the world: "Your brain is an asshole and it doesn't help you at all"
Editorial: NOA DE LA TORRE Valencia
The recipe for happiness from Faith G. Harper, the most badass therapist in the world: "Your brain is an asshole and it doesn't help you at all"
Interview.
David Bueno, Doctor of Biology and specialist in neuroeducation: "The best exercise to have a healthy brain is to use it"
Editor: CRISTINA GALAFATE
David Bueno, Doctor of Biology and specialist in neuroeducation: "The best exercise to have a healthy brain is to use it"
It is not at all obvious that those who sleep too little will suffer from memory problems, however chronic lack of sleep is considered a risk factor for dementia and cognitive decline, as well as various psychiatric conditions.
Around 15% of Alzheimer's cases are thought to be linked to poor sleep hygiene and short sleepers have been found to be around 50% more likely to suffer from cognitive decline.
Avoid social isolation
"In addition to sleep disorders, loneliness is one of the main factors that precipitate brain health, especially as we age. There are currently numerous epidemiological studies carried out in several countries that estimate that the risk of developing dementia in single people is more than 40% compared to socially integrated people," adds Alessandro Padovani.
The positive aspect is that a good social support network and the continuous exchange of emotions and ideas with other people can protect against this type of disorder.
Pay attention to your hearing
"Another underestimated factor that must be paid attention to is deafness, which increases the risk of cognitive impairment," recalls Padovani.
For several years the scientific community has highlighted a link between deafness and Alzheimer's.
According to recent studies, older people with hearing problems are more likely to develop Alzheimer's disease than those with normal hearing.
Hearing loss can appear at advanced ages and is a condition that can push people to isolate themselves due to difficulty relating to interlocutors.
The less the brain is stimulated, the more likely it is to develop cognitive diseases.
Gut health
In recent years it has been clearly demonstrated that there is a relationship between
intestinal bacterial flora
and mood disorders, anxiety and depression.
The mechanisms are not entirely clear although much progress has been made.
For example, it has been discovered that most of the hormone serotonin, which has the function of stabilizing mood, is produced by the intestine and not by the brain.
Furthermore, much recent research has linked the
intestinal microbiota
with neurodegenerative diseases such as Parkinson's and Alzheimer's: the imbalance between good and bad bacteria would play a crucial role in brain health.
Some gut bacteria may play a role in various forms of dementia.
Lactobacilli, bifidobacteria, probiotics and prebiotics help reduce inflammation in the brain, strengthen intestinal immunity and slow the progression of neurodegeneration.
Tips
"As we have seen, there are several risk factors that influence brain health, just as there are various actions that we can implement to protect brain health at all ages," concludes Alessandro Padovani, promoter of the Italian Society of Neurology. of the Italian Manifesto
'One Brain, One Health'
presented to the Chamber of Deputies on the occasion of Brain Week.
"Young people must be informed about the harmful effects of certain substances such as tobacco and alcohol; much remains to be done to limit the effects of air pollution and pesticides, as well as those resulting from a diet based on an excess of carbohydrates, animal fats and red meat. In addition to all this, daily physical activity, combined with creative and social activities, continues today to be an antidote to guarantee a healthy brain. But let us never forget to control vascular risk factors, as well as vaccines against influenza, shingles and papillomavirus.