10 pasos para un cerebro más feliz y saludable

Muchas cosas en la vida están fuera de nuestro control, pero afortunadamente, la salud del cerebro no es una de esas cosas. ¿Sabías que es posible mejorar el rendimiento de tu cerebro de adentro hacia afuera?

Tomar la decisión de apreciar, proteger y nutrir su cerebro con conocimiento, nutrición y amor propio conducirá a un cerebro más sano, y un cerebro sano es un cerebro feliz. Tome el control de estos 10 factores para comenzar a mejorar la salud de su cerebro hoy.

Come más grasas saludables.

For many years, “fats” got a bad rap. But not anymore! It turns out, your brain needs these healthy fats for optimal cognitive functioning. Consume foods that are rich in Omega-3s, such as walnuts, avocados, flaxseeds, soybeans, canola oil or olive oil, and fortified eggs. However, fish is the ultimate source for this essential fat. Don’t like seafood? Talk to your physician about taking fish oil supplements instead.

Mantenerse activo.

Get your blood flowing. Exercise is one of the best ways to improve your brain health. Engaging in aerobic exercise improves the health of brain tissue by increasing blood flow throughout your brain. Exercise also initiates the development of new nerve cells and strengthens the connection between existing brain cells.

Related: Exercises that can boost your mental health

Ponte a prueba a diario.

Mental activity increases the flow of blood, nutrients and oxygen to your brain. Staying cognitively engaged and activating different parts of your brain can help protect your brain against dementia. You may want to consider formal education or a leisure activity that involves mental stimulation, such as learning a new language, playing an instrument or taking a dance class. Activities such as writing poetry, doing a crossword puzzle or playing a board game can also be beneficial for your brain.

Dormir mas.

The average adult requires approximately 7-8 hours of sleep each night. Now, I know what you’re thinking… Is sleep really that crucial for brain health? Absolutely. While you sleep, your glymphatic system cleans up any buildup of a byproduct called adenosine in your brain. Denying your body some much-needed sleep will result in a buildup of this waste, which can negatively impact your memory, attention, mood and processing speed. Insufficient sleep also results in a higher risk for dementia, stroke and cognitive decline.

Entonces, ahí lo tienes, tu excusa perfecta para dormir mañana por la mañana.

Siempre piensa en positivo.

Managing stress and reducing Automatic Negative Thoughts (ANTs) can improve your brain health. Research links negative thinking to increased effects of stress, low mood and accelerated cellular aging. To keep your brain healthy, find ways to manage stress and keep your thoughts positive.

Rodéate del apoyo adecuado.

El apoyo de la familia y la comunidad es fundamental en su búsqueda de una mejor salud cerebral. Rodearse de personas que emanan positividad, mantienen un estilo de vida activo y consumen una dieta saludable lo alentará a mantener un estilo de vida saludable para el cerebro.

Conectar.

Maintaining a strong social circle (especially as we age) provides sources of support, reduces depression and promotes intellectual stimulation. Investigación suggests that individuals with strong social connections experience the slowest rate of memory decline. Make an effort to connect with others and find regular social activities that you enjoy.

Conozca su “por qué”.

Find your purpose and use that to propel you forward in life. The Rush Alzheimer’s Disease Center in Chicago, conducted a study assessing purpose in life and brain health. The researchers discovered that people who had a greater sense of purpose in life had a reduced risk of developing mild cognitive impairment and Alzheimer’s disease.

No siempre es fácil saber cuál es tu propósito, pero tómate un minuto para pensar qué te motiva, qué te emociona y qué le da sentido a tu día.

Limite los hábitos de riesgo.

Excessive alcohol consumption is known to have a negative long-term impact on the brain, potentially leading to memory loss, learning difficulty and other forms of cognitive impairment. It is recommended that you limit your alcohol consumption and avoid “binge drinking” to reduce your risk for long-term cognitive changes. Smoking also accelerates aging of your brain and is associated with a higher risk of dementia, cognitive decline and stroke.

The good news is that it is never too late to take steps to improve your brain health. Your brain is a dynamic organ that is constantly adapting and changing. The first step to improved brain health is recognizing that it is within your control. Make brain healthy decisions today for a healthier and happier brain today, tomorrow and for the rest of your life.