9 habits for a healthy brain, according to neuroscientists

For this reason, SEN recommends keeping brain-healthy habits from an early age to take care of this organ and have a better chance of aging without neurological consequences.

“Exercise regularly, avoid a sedentary lifestyle.maintain intellectual activity and control vascular risk factors (eg, blood pressure and/or diabetes) demonstrated benefits for the brain at any age, even in patients with pre-existing neurological disease”, according to Juan Carlos Portilla.

“In addition, activities that promote cognitive stimulation, such as reading, dancing, talking, attending cultural events, or other social activities, also increase our brain’s resistance to neurodegenerative diseases such as Alzheimer’s and help prevent them.”

From the SEN, they highlight the main recommendations for maintaining a healthy brain:

1. stay active intellectuallyDoing activities that stimulate brain activity such as: reading, writing, dancing, listening to music, playing board games, doing exercise, attending cultural events, doing crossword puzzles, learning a new language, traveling, talking…
   
2. Strengthen social and affective relationships avoidance of isolation, social isolation. Also participation in group activities, cooperation with society, etc.
   
3. Avoid stress and have a positive attitude towards life. Laughter can be your best ally.
   
4. Get regular moderate exercise and avoid a sedentary lifestyle. Either by exercising or taking one or two daily walks of at least 30 minutes.
   
5. Follow a balanced diet, avoiding excess weight. In this sense, What products are the best for you? feel into the brain? All inclusive mediterranean diet. “If we promote the consumption of fruits and vegetables, fish, olive oil, a little wine, and in addition, if we combine this with some exercise and the development of social relations, we will have the best neuroprotective diet that can be recommended,” says David Espeleta, a member of SEN. Include foods such as blue fishvegetables, dried fruits such as walnuts or soyMaybe increase the protection of cerebral vessels against diseases such as multiple sclerosis And Decrease cholesterol the bad and increase the good. “There are many studies that attribute the benefits of these foods to their action on cell membranes, their anti-inflammatory effects, and their ability to lower bad cholesterol and increase good cholesterol,” Espeleta explains.
   
6. Avoid consumption of toxins such as alcohol, tobacco and drugs.
   
7. Get quality sleep and adequate sleep. Adults are advised to devote 7 to 9 hours a day.. This is fundamental because “sleep is involved in an infinite number of physiological processes such as memory consolidation, hormonal regulation, immune and inflammatory response control, vascular regulation, emotional processing, etc. Therefore, Poor sleep quality is often associated with numerous health problems, as well as an increased risk of developing various diseases such as obesity, diabetes, hypertension, vascular disease, metabolic disorders, cancer, etc.r,” explains Ana Fernández Arcos, Coordinator of the Research Group on Wake and Sleep Disorders of the Spanish Society of Neurology. “But also, A short-term reduction in sleep duration has been shown to cause cognitive and executive dysfunction. And in the long term, lack of sleep has been associated with poor brain health, increasing the risk of neurological diseases (such as headaches, strokes, Parkinson’s or Alzheimer’s) and mental illness (depression, anxiety, psychosis…).”
   
8. Control vascular risk factors such as blood pressure, diabetes, or hyperglycemia. Arterial hypertension is a major risk factor for cerebrovascular diseases such as stroke.but also in many other neurological diseases. Except, people with diabetes have a higher risk of recurrent stroke and a worse prognosis resulting in greater mortality and disability.
   
9. Protect your brain from outside physical aggression with a helmet or seat belt. You must prevent the consequences of accidents, especially work and traffic.

Stress is a bad companion

“Stress is not only one of the main triggers for some neurological diseases such as headaches, but also contributes to the earlier onset or worsening of symptoms of other diseasesjust as in the case of neurodegenerative diseases.”

Except, “A sedentary lifestyle is one of the main risk factors for the development of neurodegenerative or cerebrovascular diseases.”, highlights Porta Etessam. “Also note that it is very important to look for formulas for improving social and affective relationships, avoiding lack of communication or social isolation. The human brain is very social and emotional and needs this kind of stimulation to stay healthy.