(NC)—Canadians are well aware of the importance of exercise and a healthy diet. These days, you don't have to look far to find a gym, yoga studio, nutritionist, or health spa in just about any neighbourhood. But why is it that we take such good care of our bodies yet seem to forget about one of the most important parts – the brain? Thanks to neuroplasticity, or brain plasticity – the recently-discovered ability of the brain to change and map new neural pathways and stimulate new cell growth – it is possible to regain youthful cerebral vigour at any age. So, if you want to start remembering where you put your glasses, the name of the woman in accounting, or your aunt's birthday, here are some easy tips that'll sharpen your mind in no time.
1. Smart eating makes smart thinking
Omega-3s are high in DHA, a fatty acid crucial to the health of the nervous system. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss. Fish are very high in Omega-3s and excellent choices are salmon, herring and mackerel. You can also find this essential fatty acid in grains and nuts, such as flax seeds and walnuts. The brain is almost completely regulated by amino acids, the building blocks of protein. Legumes, like kidney beans, lentils and black eyed peas, are high in amino acids, so try to find a way of incorporating them into your daily diet. Vitamin B, vitamin C and folic acid are also crucial to your brain health. Eating foods rich in vitamin B, like eggs and oatmeal, can help protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer's. Blueberries, tomatoes and citrus fruit – all high in vitamin C – may play a role in modulating physical and emotional stress. Finally, foods that contain folic acid like asparagus, leafy greens and broccoli contribute you keeping your brain sharp.
2. Sweet dreams lead to sharp thoughts
Sleep deprivation makes us sluggish and forgetful because it interferes with our normal nightly drop in stress hormones, such as cortisol. Children who get sufficient amounts of sleep have shown an increased ability to learn more and at a quicker rate. It is important for adults to get their nightly dose of “z's” as well, so sleep approximately eight hours a night to regulate your hormones and be able to receive and process new information during the day.
3. Do mental aerobics
Just like a muscle, the brain needs to workout at least a few times a week to stay healthy and fit. While puzzles like Sudoku and crosswords don't hurt the brain, they also don't exercise it entirely. Recent neuroscience research proves that the brain, at any age, has significant potential to acquire new knowledge and skills with proper training and exercise, once it is pushed out of its comfort zone. This can be accomplished by using brain training software, like the NeuroActive program for example, which is available at Future Shop and Best Buy stores across Canada. “We designed NeuroActive for use at home or at work. It offers Canadians a comprehensive program that keeps the entire brain active and improves the functions we need and use in our professional and personal lives,” says Dr. Bergeron, founder and CEO of Brain Center International. “Being able to easily remember people's names and faces, sharpening concentration and reflexes, and learning how to multitask more efficiently to handle stress can benefit everyone. Brain training software can also increase cognitive reserve, making it an important part of an all-natural, no-side-effects prevention strategy for Alzheimer's disease.” So work out your brain as you would your body!
4. Get moving!
Exercise increases oxygenation and blood flow levels to the brain and enhances activity in the part of the brain that's important for learning and memory, says Dr. Bergeron. Work out three times a week for at least 30 minutes and include cardiovascular and strength training exercises for optimal health benefits and brain performance.
Source: www.newscanada.com
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