How to build a stronger brain, according to Dr. Sanjay Gupta's book 'Keep Sharp'

다나 산타스, 로 알려진 “모빌리티 메이커,” 공인된 근력 및 컨디셔닝 전문가이자 프로 스포츠의 심신 코치입니다., 그리고 책의 저자다. “허리 통증 완화를 위한 실용적인 솔루션.”

Some forgetfulnesslike occasionally forgetting to pay a bill or recall a wordcan be expected at any age. But cognitive declinesuch as consistently struggling to remember monthly bills or stay focused in conversationsis not a natural part of getting older, 에 따르면 National Institute on Aging.

진실은, your mind, like your physical body, is always capable of change for better or for worse. And the degree and nature of that change has less to do with age and more to do with action.
It’s well known that if you work out consistently, 당신은 할 수 있습니다 enhance your body’s performance. 예를 들어, with the right training program, you can improve how fast you run a mile or increase the amount of weight you can lift. 하나, if you do not exercise and spend hours sitting each day, it will lead to associated negative health implications such as higher risk of stroke, studies have shown.
    What many people do not realize is that, just like your body, the performance of your mind improves with proper and consistent training. Likewise, when not given enough stimulus, your brain becomes less capable of reaching optimal levels and more susceptible to decline.
      You have the power to train your mind for enhanced sharpness and help safeguard it from degeneration in the future. Read on for five science-proven strategies you can start using today to build a stronger brain that will serve you well into your golden years.
        These strategies are based on thefive pillars for brain health,” as outlined in CNN Chief Medical Correspondent Dr. Sanjay Gupta’s bookKeep Sharp: Build a Better Brain at Any Age.”

        Move your body

          When it comes to training your brain, your body is an essential part of the formula.
          And exercise is the single most important thing anyone can do to improve brain function and resiliency to disease, according to Gupta.
          Doing mountain climbers is a high-intensity activity that will get your heart pumping.

          Why is exercise so important for your brain?
          In his book, Gupta pointed to the control of blood sugar and reduction of inflammation: “Using sugar to fuel your muscles instead of sitting idle in your blood helps prevent dramatic glucose and insulin fluctuationsthat increase the risk for dementia. Exercise also helps lower inflammation and that is critical in preventing dementia.
          Beyond that, physical exercise has many other science-backed, brain-health benefits, 처럼 releasing mood-boosting brain chemicalsdecreasing stress hormone production. Exercise also stimulates the release of growth factors involved in the healthy function and production of all cells, including brain cells.
          This doesn’t mean you have to become an ultra marathoner or power lifter to reap the benefits, 그러나. Ideally, you want to meet the World Health Organization’s recommendation of 150 minutes per week, but just a few minutes of exercise per day will boost brain health as well as your overall wellness. 사실로, a recent study found that just 11 minutes of exercise per day can increase your life span. To fit in your allotted minutes of exercise and stick with it, explore different ways to get in motion so you don’t get bored or give this body-weight workout a try:
          Try this 10-minute body-weight workout

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            Try this 10-minute body-weight workout

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          Try this 10-minute body-weight workout 10:46

          If you’re new to exercising or just getting back to it, ease your way into it with a training program that works for you.

          Stretch your mind

          The adageuse it or lose itapplies to both your body and brain.
          Online brain games that involve speed training help keep your mind sharp.

          Keeping your brain sharp means keeping it actively engaged. In his book, Gupta points to a French study of nearly half a million people, showing that those who retired at age 65 had a 15% lower risk of developing dementia than those who retired five years earlier.
          Research also reinforces that the quality of brain engagement matters for building brain resiliency over the long term. That means taking it a step further than the mere recall demands of a crossword puzzle and engaging in activities that require reasoning, problem-solving and acquiring new knowledge.
          If you have always wanted to learn another language, this is a great impetus. Consider trying something new with an online cooking class, starting a new hobby or reading a nonfiction book that’s outside your scope of expertise. You might also want to try online brain games that involve speed training. Unlike puzzles that only help with working memory, speed-processing games have been shown to reduce your risk of developing dementia.

          Rest your body and brain

          Sleep is not just a time of rest but an essential restoration process that impacts all systems of the body. This is especially true for the brain, which relies on quality deep sleep nightly for memory consolidation.
          그만큼 미국 질병 통제 및 예방 센터 reports that 1 에 3 Americans don’t get the recommended seven or more hours of sleep per night. The good news is that getting the regular daily exercise recommended above for better brain health will help you sleep better.
          Because deep breathing helps you tap your parasympatheticrest-and-restoreaspect of your nervous system, 당신은 할 수 있습니다 leverage your breathing to help you sleep.
          Another important aspect of resting your brain is to give it regular breaks from stress. This is vital for brain health as a high level of the stress hormone cortisol is linked to brain inflammation, cognitive decline and increased risk of Alzheimer’s disease. 고맙게도, exercise has been shown to be an effective stress reliever. Other research-backed stress-relieving activities include meditation, deep breathing and mind-body practices like yoga and tai chi.

          Fuel your brain

          There is no denying that the food and beverages we consume can have positive or negative health implications. 따라서, consuming certain foods and limiting others can help promote brain health and prevent decline. 그만큼 Mediterranean diet, 예를 들면, may limit your risk for dementia, a May study published in Neurology 녹이다. This way of eating limits processed foods and red meats in favor of fresh fruits and vegetables, nuts and seeds, whole grains, and extra-virgin olive oil.
          For brain health, incorporate fatty fish like salmon or mackerel into your eating routine.

          That said, due to challenges conducting nutrition studies, enough valid research does not yet exist showing a clear and direct correlation between a particular style of diet and better brain health. 따라서, 그의 책에서, Gupta does not point to any one diet plan as better than another but instead gives general nutrition advice based on current science, which he outlines using the acronym SHARP:
          에스: Slash sugar
          Research abounds on the negative health implications of too much sugar, but controlling blood sugar is also an important component of brain health since diabetes shows a strong link to dementia risk. Gupta notes thatmany well-designed studies have found that people with high blood sugar had a faster rate of cognitive decline than those with normal blood sugar.
          H: Hydrate smartly
          Even moderate dehydration is associated with cognitive deficits, so it’s important to stay hydrated.
          ㅏ: Add omega-3s from natural sources.
          Fatty fish are abundant in omega-3 fatty acids, which have been linked to lower blood levels of beta-amyloid, the protein found to form damaging clumps in the brain of those with Alzheimer’s disease.
          아르 자형: Reduce portions
          Portion control is an important aspect of brain health as obesity is linked to a higher risk of dementia.
          피: Plan meals ahead
          Planning ahead enables us to keep brain health in mind when we set our menus, helping us make better choices about the foods we eat.

          Connect with others

          수년에 걸쳐, numerous studies have shown that strong social relationships contribute to healthier and happier lives. 그러나, when it comes to brain health, recent research has shown those relationships also enhance neuroplasticity, the brain’s ability to change, enhance and preserve its cognitive abilities.
            Human beings are social animals, so it is not surprising that relationships play a role in brain health. It’s important to actively cultivate existing relationships through regular communication and foster new relationships by taking part in new activities. You can double your brain-boosting benefits by socializing in an exercise class or joining a book club or hobby group.
            You should feel empowered to take control of your brain health, starting today. Taking proactive steps to enhance your brain’s health and performance will serve you for many years to come.

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