This is how you keep your brain healthy, fast and fit

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Orthomolecular therapist: this is how you keep your brain healthy, fast and fit

We all want a healthy, healthy brain. Did you know that you can do a lot yourself to keep your brain healthy and fit? These surprising tips are essential to give your brain what it needs even later in life. What can you do to keep your brain healthy?

Your brain is extremely important: it controls your muscles, ensures that all information is processed, that you can learn and make decisions.

Older, wiser, and slower

Are you over fifty? Then you will probably also notice that you forget things earlier or that learning new things takes more time. Very annoying, but no reason to think that it is a harbinger of dementia. As you get older there are indeed certain brain functions that deteriorate, but fortunately, it is not all doom and gloom.

This is how you keep your brain healthy, fast and fit

There are also positive changes. Research has shown that the saying the older the wiser really does hold true. According to the Groningen professor of cognitive neuropsychiatry, André Aleman, this is because our brain compensates for its slowing down by making the left and right hemispheres work better together. The involvement of your ’emotional’ right hemisphere becomes stronger as a result. That is also the reason that with age you often become more empathetic (milder).

Another positive point is that there are also brain functions that do not deteriorate or deteriorate much more slowly than we often think. In this way, our spatial awareness remains good until old age, and general knowledge and word understanding also increase at least until you are seventy. Being able to plan well does deteriorate, but not if you can sail on your routine.

So much for the positive note, because there are also functions that deteriorate. Your memory and the speed with which you can think slowly decrease from the age of twenty-five. This is because of the thickness of the insulating layer (the myelin sheath)
around the brain cells decreases. The transmission of signals between the brain cells is therefore slower. The substances that take care of impulse transmission are called neurotransmitters. Adrenaline, serotonin, dopamine, acetylcholine, and GABA are some of those neurotransmitters.

The importance of a healthy brain

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Your brain is extremely important: it controls your muscles, ensures that all information is processed and that you can learn and make decisions. Your brain is developing until you are twenty-five, after which it slowly starts to deteriorate. And with the deterioration of your brain cells, the risk of dementia and brain hemorrhage also increases. The older you are, the greater the risk of developing dementia. While ‘only’ 8 percent of people over 65 have dementia, a quarter of people over 80 have some form of dementia. Hereditary forms are rare, but lifestyle factors play a major role.

The most important factors are low mental activity, smoking, lack of exercise, depression, high blood pressure, diabetes, and obesity. A brain hemorrhage (or TIA) also has a major impact on the functioning of the brain. You often see that after a brain hemorrhage, memory and reaction speed have deteriorated considerably.

Hormone Disrupting Substances

A recent international study, led by the University Medical Center Groningen (UMCG), has shown that hormone-disrupting substances such as parabens (often found in shampoo), phenols, and other chemical substances accumulate in the body. These substances are found in the white matter and in the hypothalamus in the brain. The
substances do not disappear from your body on their own. It is still unclear exactly what their effect is on health, but it is certain that they pose a threat to health.

Try to avoid these hormone-disrupting substances (xenoestrogens) that occur in many (plastic) products as much as possible. Fortunately, by adjusting your lifestyle you can keep your brain healthy and slow down aging.

The shrinkage of brain cells can be slowed down and even reversed. And new brain cells can also be formed. Exercise, nutrition, and brain gymnastics play a crucial role in this. You have to keep using the brain, because inactivity has a major influence on their functioning, writes clinical neuropsychologist Erik Scherder in his book Don’t let your brain sit.

What can you do to keep your brain healthy?

This is how you keep your brain healthy, fast and fit

  • Use whole foods. A diet with lots of vegetables, fruit, fish, and olive oil – the so-called Mediterranean diet – is not only good for your heart and vessels, but also for your brain. There are more and more studies confirming this. Eating fatty fish and, for example, walnuts is especially important because of the omega-3 fatty acids, because it slows down inflammatory processes and the DHA in fish is indispensable for your brain. Therefore, eat oily fish (mackerel, salmon, herring, sardines) at least twice a week or use a good fish oil or algae capsule.
  • Keep your blood sugar stable. High blood sugar and insulin levels make the vessels less elastic, which reduces blood flow to the brain. American researchers warn against a sugar-rich diet because it has been shown that insulin resistance can also develop in the brain. If insulin is resistant, the glucose in the brain cannot be absorbed, while they are dependent on it. This leads to diabetes in the brain (they call it to type 3 diabetes), which can lead to Alzheimer’s disease. So avoid refined sugar as much as possible. Save it only for heyday.
  • Keep your intestinal mucosa and intestinal flora healthy. It is important to have a healthy gut because then the nutrients from your diet are properly absorbed, nutrients that are also important for proper brain function. If the gut is permeable, inflammatory substances can also enter the bloodstream that can affect your vessels. A number of neurotransmitters are also produced in the gut that is important for your brain. Your intestines benefit from a lot of fiber, fish, green leafy vegetables, and as little sugar, refined
    grains and alcohol as possible.
  • Move! By exercising, new nerve cells (neurogenesis) can be created in your brain and your blood circulation will improve.This is how you keep your brain healthy, fast and fit
  • Improve blood flow. The brain benefits from a good oxygen supply through the heart and vessels. The movement ensures good blood circulation. The blood circulation in the brain also improves by using the plant extract Ginkgo Biloba. Research shows that ginkgo Biloba protects the brain against deterioration so that the memory continues to function better. Ginkgo biloba is available in supplement form. Use 240 milligrams once or twice a day. Do this for at least five months in a row (do not use it together with blood thinners).
  • Stimulate the production of your growth hormone. Brain cells contain receptors for growth hormone (GH) and for GH converted insulin-like growth factor 1 (IGF1). These receptors are mainly located in the areas involved in memory. But with age, the production of the growth hormone can decrease by about 60 percent. You can stimulate the production of growth hormones. Exercise, Intermittent Fasting, and GABA influence this.
  • Do brain exercise. Put together a puzzle of a thousand pieces, make sudoku’s, read a book (in another language), do wordfeud or other brain games.
  • Take a course or training that challenges you. Learning new things is very good for your brain. The earlier you start the better, but it definitely still makes sense to start when you’re older. Your brain will benefit.
  • Learn to play a musical instrument. Playing music is a challenging task for the brain that creates new connections between brain cells.
  • Avoid stress. Stressful events cause your brain to function less well at a later age. This reduces the formation of new nerve cells. Try to avoid stress as much as possible or ensure sufficient relaxation.
  • Sleep well. A good night’s sleep has a beneficial effect on the formation of new nerve cells.
  • Use nutrients important for the brain: vitamin B12, vitamin D, magnesium, ginkgo Biloba, carnosine, and DHA.

 

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