2023-07-24 13:45:15
Keeping your mind sharp throughout your life is essential. A neurologist gives you tips to apply to “reinforce” your brain on a daily basis, including an amazing one.
Dr. Robert Friedland of the University of Louiseville in the United States recommends simple things, accessible to all.
Author of the book Unaging: the four factors that impact how you age the Dr Friedland says you have to take good care of your teeth. Surprisingly, oral hygiene is important when it comes to controlling cognitive decline, studies tend to show, reports the Daily Mail.
A 2021 study published in the Journal of Post-Acute and Long-Term Care Medicine suggests that flossing regularly might prevent dementia. The researchers argue that each missing tooth of one of the participants increased their risk of developing dementia.
Japanese researchers have also found that tooth loss and gum disease are linked to shrinkage of the hippocampus, the part of the brain responsible for memory and Alzheimer’s disease, reports the DailyMail.com.
“Oral health is important for the brain,” argues Dr.r Friedland. “There are a lot of bacteria in your mouth, and you can’t get rid of them all, but you can help control them by brushing and flossing your teeth every day,” he says.
Remember to eat for your brain. Plant fibers are essential, says Dr Robert Friedland.
The fibers reduce inflammation in the brain, he says. Inflammation is a direct cause of cognitive decline and conditions such as dementia, he adds.
In addition to avoiding processed foods, Dr Friedland suggests avoiding beef, pork and chicken.
The specialist suggests recommending fibers. Rather than chicken, he says to opt for vegetables like spinach, okra or carrots, broccoli, avocado, artichokes and lentils.
“Chicken has no fiber, so when you eat chicken, you’re eating something that has no value for your gut microbiota or bacteria,” he argues.
The Dr Friedland recalls the importance of sleep. Getting eight hours of sleep “is a critical part of brain health,” he advises.
When you’re sleep deprived, beta-amyloid protein builds up in neurons, reports the Daily Mail. Recent research suggests that when these proteins accumulate, they impair brain function and can cause Alzheimer’s disease, according to the National Institutes of Health (NIH).
A small 2018 study from the NIH suggests that losing just one night’s sleep led to an increase in these proteins.
The specialist also advises you to spend time outdoors. “A 2015 study, for example, suggests that this ancestral connection makes us naturally able to connect with nature,” recalls the Dr.r Friedland.
A study published in the journal Current Directions in Psychological Science reveals that spending time in more natural environments improves memory, cognitive flexibility, and attention, while urban environments are linked to lower attention spans.
So when planning activities with family and friends, consider bringing them outside.
To keep his brain sharp, the Dr Friedland suggests devoting time to social activities such as tennis, walking with friends, hiking in the mountains.
“It’s good for the brain to be involved in social and meaningful activities,” continues the specialist.
“Socialization can boost attention and memory, and help strengthen neural networks. You may just be laughing and talking, but your brain is working hard. This increase in mental activity pays off over time,” says the specialist.
Additionally, a 2021 study demonstrates that social support improves cognitive resilience, or the ability to overcome setbacks and stress.
“Rather than turning on the television or reading the newspaper, start your day by meditating, it might improve your mental health”, informs the Dr Friedland.
“I meditate every day and find it very important to maintain my peace of mind,” he says.
“Meditation is a daily opportunity to allow your mind to calm down to some degree,” he explains.
The Dr Robert Friedland advocates mindfulness that focuses on the present moment. He meditates for 30 minutes and preferably in the morning.
Meditation is within the reach of the elderly and it might compensate for age-related cognitive decline.
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