The brain and nervous system are the command center in the human body, controlling both conscious and unconscious bodily functions, influencing every aspect of life.
And if our brains are challenged by disease, our lifestyle, or other factors, this poses significant risks not only to an individual's overall health and well-being, but also to global development and productivity.
It is estimated that one in three people will develop a neurological disorder at some point in their life, making neurological disorders the leading cause of disability and the second cause of death, according to the World Health Organization (WHO) in a recent report.
As we age, our brain - like other parts of the body - begins to slowly weaken, leading to problems such as dementia, memory loss and cognitive decline, as well as diseases such as Alzheimer's.
Exercising benefits your cognitive health, which helps you think and learn (German)
It is true that we cannot control aging, but we can make some changes in our lifestyle that may help prevent or delay these disorders, and thus improve brain health, the most important of which are:
1- Doing exercise regularly
Sports have many benefits that cannot be counted, and it is clear that regular physical activity benefits the brain, as many research studies show that physically active people are less likely to suffer a deterioration in their mental functions, and they have a lower risk of disease in old age, and these benefits are due to increased blood flow To the brain during exercise, it also counteracts the natural decline in brain connections that occurs during aging.
Physical activity also improves your cognitive health, helping you think, learn, solve problems, enjoy emotional balance, improve memory, and reduce anxiety or depression, and you don't have to be a fitness expert to reap all these benefits. Regardless of your age or fitness level - it will help improve brain health and quality of life.
Here, we advise you to exercise several times a week for a period of (30-60) minutes, and you can walk, swim, play tennis, or do any other moderate sports activity that increases your heart rate and pumps more blood to your brain.
Sleep helps restore brain fitness by eliminating toxins that accumulate during waking hours (pixels)
2- Get enough sleep
Sleep plays an important role in your brain health, and is as essential for survival as food and water, and is also important for a number of brain functions, including how nerve cells communicate with each other, and some studies report that sleep helps remove abnormal proteins in your brain, and helps restore Brain fitness by eliminating toxins that build up during your waking hours, boosting your overall memory and brain health.
Without enough sleep you cannot form or maintain pathways in your mind that allow you to learn and create new memories, and it is difficult to focus and respond quickly to life’s problems, so it is important that you try to get seven to eight hours of sleep in a row each night, not interrupted sleep. For two or three hours, uninterrupted sleep gives your brain enough time to effectively consolidate and store your memories.
The Mediterranean diet takes first place for the fifth time in a row in the annual race for the best diet (Pixels)
3- Follow a Mediterranean diet
Your diet plays a big role in your brain health, and many experts recommend a Mediterranean diet, which focuses on plant foods, whole grains, fish, fats, and healthy oils such as olive oil, as the Mediterranean diet contains a much smaller amount. of red meat and salt, compared to the American diet, for example.
The Mediterranean diet took first place for the fifth time in a row in the annual race for the best diet, according to the rankings announced by US News & World Report.
Studies show that people who closely follow the Mediterranean diet are less likely to develop Alzheimer's disease than people who do not follow this diet.
More research is needed to determine which parts of the diet have the greatest impact on brain function, however we know that the omega fatty acids in extra virgin olive oil and other healthy fats are essential for your cells to function properly, and they reduce your risk of infection. Coronary artery disease, increases mental focus, and slows cognitive decline in the elderly.
Other studies have found that the Mediterranean diet can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. This diet is more a way of life than a restrictive diet, and has also been linked to stronger bones and a more heart. Health and longer life.
Do activities to keep your brain fit, such as doing crossword puzzles, reading, playing cards and solving puzzles (Pixabe)
4- Mental exercises
Your brain is like a muscle, if you use and train it, it grows and thrives, and if you don't use it, it fades and gets used to idleness, and there are many activities you can do to keep your mind fit, such as doing crossword puzzles, reading, playing cards, chess, or solving puzzles. Playing strategic video games, learning languages, or new skills, and consider this as a mathematical exercise for your brain, so include different activities to increase effectiveness, and one last tip is not to watch too much TV;
Because this is a passive activity that doesn't work to stimulate your brain.
Social interaction keeps you socially active and strengthens your brain health (Shutterstock)
5- Social interaction
Social interaction helps ward off depression and stress, both of which can contribute to memory loss, improves mood and makes you feel happier, reduces the risk of dementia, enhances a sense of security and belonging, and allows you to trust others and others can trust you.
Don't be alone. Look for opportunities to connect with loved ones, friends and others, especially if you live alone. There is scientific research linking solitary confinement to brain atrophy. Prolonged social isolation can cause severe and long-term damage to the brain, so staying socially active will have the opposite effect. It strengthens the health of your mind.