How to reduce brain aging and also improve memory? There are a number of useful tips that will help you keep your brain young. Take note.
Believe it or not, we start aging around the age of 30, when what is called the genomic process ends. Not in vain, as it has recently become known thanks to the publication of various scientific studies, 75% of the agents that cause aging have to do with both physical and psychological factors.
However, recently a new study concluded that the aging process would begin a few years earlier, from the age of 26. To do this, they studied the data on the health of around 1,000 people, the qualities born between the years 1972 and 1973, and also took into account factors such as blood pressure, the speed of metabolism and eighteen other physiological markers.
The question, in this specific case, is that these two main or general factors are related to the different and different life habits of each person, while, yes, that remaining 25% has to do with solely genetic factors.
However, there is a way to age in a healthy way, through some guidelines or simple actions that help us reduce brain aging.
Why does our brain age? As it does?
If we take into account that our brain is the “most advanced tool we have”, it is clear that as the years go by from the moment the aging process begins, it will be more or less noticeable in our brain and mental health. In fact, did you know that it does not fully develop until after youth?
Moreover, contrary to popular belief, although the maturation of the brain ends in youth, and from there the aging process itself begins, it is normal for new neurons to continue forming in our brain, being able to establish new brain connections. These connections, in fact, are created through the strengthening of neural connections and training. This is what is known as neuronal plasticity.
We must bear in mind, first of all, that the brain is not a muscle. That is, it is not made up of muscle cells (myositis), but of millions of neurons, which are interconnected with each other by means of dendrites and axons, and which, among other very important and vital functions, allow regulating each and every one of the functions not only of our physical body, but also of our mind.
As shown in a study, leading an unhealthy and disordered life negatively influences not only our own physical health, but also our brain health. In other words, we tend to have premature brain aging, which can influence the state of the brain that does not match its chronological age.
Certain chronic diseases that can appear due to following an unhealthy lifestyle negatively influence our brain health. And what are those diseases?
- Arterial hypertension: Continuous increase in blood pressure figures, in amounts above the limits considered adequate. Among other things, it increases cardiovascular risk. It occurs when the systolic pressure is above 139 mmHg, and when the diastolic pressure is greater than 89 mmHg.
- Diabetes: This is a disease in which blood glucose levels are very high, either because the body does not produce insulin capable of helping the glucose we get from food enter the cells (type 1 diabetes), or when the body does not produce it or does not use it properly (type 2 diabetes).
- High cholesterol and triglycerides: It is known medically as an alteration of the lipids in the blood known as dyslipidemia. It includes both the elevation of cholesterol levels (especially LDL cholesterol), and triglycerides.
How to reduce brain aging and age healthily?
In order to reduce the dreaded brain aging, there are a series of important keys to keep in mind, which, in a certain aspect, are very easy to follow. Although there is a basic advice that encompasses all the others: it is essential to follow a healthy lifestyle, since, as we have briefly mentioned in the previous lines, did you know that if we lead a disordered and unhealthy life, our brain will age more Quick?.
1. Practice regular physical exercise
The first of these is regular physical activity, which translates into exercising, if possible, between 30 and 60 minutes every day. And it is that, among other interesting benefits, sports and physical exercise help improve both cognitive and sensory function of our brain, in turn improving the survival of neurons.
In other words: there is less neuronal degeneration, an effect or benefit that ultimately translates into an effective prevention of neurodegenerative diseases, such as Alzheimer’s.
2. Avoid overweight and obesity
The second of them is related to the control of excessive calorie intake and maintaining a healthy diet, since, in this way, we manage to avoid serious health problems such as overweight and obesity in the long term.
In fact, it tends to be very common that when there is excess weight it means that the person also tends to be sedentary, which means that they obviously do little or no physical exercise.
In addition, excess weight can negatively influence the appearance of certain chronic diseases that can also have a direct negative impact on brain health, as we have seen, as is the case with high blood pressure and diabetes.
3. Follow a healthy and balanced diet
In addition to avoiding excess weight (that is, both overweight and obesity), and practicing physical exercise actively and regularly, it is essential to maintain a healthy and balanced diet, based on natural and nutritious foods.
Particularly noteworthy are fresh fruits and vegetables, vegetables, whole grains and nuts (such as almonds and walnuts). In addition, we must not forget to opt for healthy fats, especially omega 3 and omega 6 fatty acids, essential for maintaining good brain health.
4. Practice mental exercises
And, finally, carrying out mental exercises to be able to keep our brain in good condition and, therefore, maintain good mental health.
Best of all, in addition to reducing brain aging, with these three simple steps you can gain memory.