3 tips to help prevent cognitive decline and prolong life

Some eating and exercise habits help us prevent cognitive decline and prolong life. Graphics: Ha May

Mediterranean Diet

Many studies show that we must fuel our brains with nutritious foods to prevent cognitive decline.

Research on the Mediterranean diet shows that study participants who adhered closely to the Mediterranean diet had a 40–48% lower risk of developing Alzheimer's disease than those who adhered less closely.

Additionally, both the Mediterranean diet and the DASH diet are considered the most widely studied diets for their heart-healthy properties.

Breathe evenly to enhance your brain

Neurogenesis is the growth, development, and maintenance of new brain cells. Neuroplasticity is the ability of our brains to develop new connections to compensate for the loss of brain cells throughout our lives. Oxygen is essential for both of these processes. Like exercise, regulating your breathing will promote more oxygen delivery to the brain.

Scientists at Northwestern University (USA) discovered that when we inhale through the nose, we stimulate brain activity by stimulating nerve cells in the olfactory cortex, amygdala and hippocampus - areas that process smell, emotions and memory.

In addition to improving memory, regulating nasal breathing also helps reduce stress and inflammation levels that can accelerate brain aging.

Practice

Just as dietary changes benefit both heart health and brain health, exercise has a similar effect. Older adults who are more physically active tend to have higher cognitive function than those who lead more sedentary lifestyles.

This is because blood flow and oxygen supply to the brain increases during exercise, particularly to the hippocampus. This region of the brain is the brain’s learning and memory center, influencing spatial navigation, motor behavior, and emotional behavior. Each of these functions is likely to be affected by age-related cognitive decline.

Source: https://laodong.vn/suc-khoe/3-bi-quyet-giup-ngan-ngua-suy-giam-nhan-thuc-keo-dai-tuoi-tho-1359622.ldo