Đầu óc của bạn có còn nhạy bén như xưa không?Nghiên cứu cho thấy rằng những người từ khoảng 45 đến 65 tuổi thường bắt đầu nhận thấy tác động của chức năng não chậm hơn. Đặc biệt là đối với những người trong lực lượng lao động, những người luôn theo kịp tốc độ tư duy nhanh chóng của các đồng nghiệp trẻ hơn. Bạn có thể mất nhiều thời gian hơn để nắm bắt một khái niệm mới hoặc tiêu hóa thông tin. Đôi khi, hành vi này là hoàn toàn bình thường và thường có thể là do mệt mỏi, căng thẳng hoặc đơn giản là một phần của quá trình lão hóa. Tuy nhiên, việc liên tục cảm thấy như vậy đôi khi là dấu hiệu của sự khởi đầu của một điều gì đó nghiêm trọng hơn.
Tại sao ký ức của chúng ta ngày càng tồi tệ?Như chúng tôi đã nói, đôi khi điều này có thể là do ảnh hưởng của căng thẳng hoặc ngủ kém, điều không may đối với hầu hết chúng ta lại là chuyện thường xuyên xảy ra. Di truyền đóng vai trò trong việc này, nhưng lối sống và chế độ ăn uống là những yếu tố quan trọng nhất có thể ảnh hưởng đến chức năng não của chúng ta.
Làm thế nào để giảm thiểu rủi roWe’ll start off with the obvious – don’t smoke. Smoking may damage your brain by causing thinning in your cortex, which is important for thought processes such as memory. This does thin naturally with age but smoking potentially helps to speed it up. Stay active, both physically and mentally. Regular exercise that gets your heart pumping appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Exercise also helps your memory and thinking through its ability to reduce insulin resistance and stimulate the release of growth factors. These are the chemicals in the brain that affect the health of your brain cells. Don’t underestimate the benefits a difficult crossword can have. Anything that makes us use our brain is good for us. Even little things like socialising and reading a book do wonders for improving our brain function.
Đưa những thứ phù hợp vào cơ thể bạnOf course, there’re plenty of other ways to help your brain function. However, what you put in your body is incredibly important. When we’re in our teens or twenties, we can try to get away with not eating healthy foods and having a less than healthy lifestyle, but once you hit middle age, you need to take a more serious approach. The brain needs specific nutrients to keep it functioning properly. Without them, mental sharpness, focus, concentration, and general brain function all start to go haywire. Luckily there are specific brain food supplements that can help ensure you’re getting everything you need. Phosphatidylserine (PS) supports the communication between your brain cells, which is crucial to proper brain function. It’s naturally found in your brain, but levels decline as you get older. So, it’s a good idea to get started on the supplement now to keep those levels healthy. It’s also a good idea to make sure you’re getting enough iodine in your diet, as deficiency is associated with lower intelligence and learning disorders. Vitamin B12 deficiency is also commonly associated with neurological problems. B12 absorption decreases as we age. Finally, folate (vitamin B9) is needed in the manufacture of brain neurotransmitters (the brain’s chemical messengers), which helps with mood stability and clarity.
Hãy suy nghĩ về những gì bạn ănAn animal-based diet isn’t just delicious and fresh; it is also beneficial for brain function and can help protect you against cognitive decline. So, if you’re not already a big fan of the following foods, think about including them in your diet. Some say the Mediterranean diet is the bee’s knees when it comes to brain and overall health; however, the most long-lived and healthy people in the world have all eaten diets rich in land and sea animal meats, organs, eggs, and milks, just as they do in the Mediterranean countries. Fish is rich in omega 3 fatty acids, and the oiler the better. Salmon, mackerel, and sardines are some of the best fish you can eat, as they’re particularly high in docosahexaenoic acid (DHA). DHA is very important to keep our brain cells functioning normally. Fish is also a great source of iodine and easily absorbed proteins. The Omega-6, Arachidonic acid, is also essential for brain function. Beef and lamb, with the fat on, are also good sources of Omega-3s and 6s in the optimum ratios. If you’re interested in reaping the benefits of folate, chicken and lamb livers are fantastic foods to include in your diet as they’re packed with it. Much less folate is lost with cooking livers than with any folate-containing vegetable. Liver, eggs, and an avocado for breakfast will provide the RDA in folate for an adult. The healthy fats you get from animal sources contain all the fatty acids and fat-soluble vitamins you need for a healthy brain. They also contain Vitamin E, contrary to what we’re told. Vitamin E is a great antioxidant – and not to mention tasty. Avocados and activated nuts and seeds contain vitamin E but not the other fat-soluble vitamins, A, D3, and K2. Look after your brain; you’re using it even when you’re not thinking about it. Every strange thought or new idea that pops into your head is your brain working like it should. Without it, the world would be a very boring place. As you get older, important brain nutrients start to decline and need to be replenished by eating better quality food and paying more attention to your lifestyle choices. And think about tackling that crossword next time you’re flipping through a newspaper or magazine, it could just keep your thinking sharp for a long time.
câu hỏi thường gặp
How can I reduce the risks of cognitive decline?Adopting a healthy lifestyle by avoiding smoking, staying physically and mentally active, and engaging in activities that stimulate the brain can help reduce the risks of cognitive decline.
What nutrients are important for supporting brain function?Nutrients such as phosphatidylserine (PS), iodine, vitamin B12, and folate are crucial for maintaining mental sharpness, focus, and overall brain function. Supplements may be necessary if intake is poor or digestive is declining with age.