Source: Dr. Meng Health Home
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On a park bench, two old friends chatted about their recent lives. One complained that his memory was not as good as before and he often forgot things, while the other laughed and said that he seemed to have found the secret to keeping his mind clear – some special vegetables. This aroused the curiosity of the audience next to them, and they all gathered around to find out what these "magical" foods were.
"No brain atrophy, 80 no dementia" - this is not just a slogan, but a state of health that many people dream of. But how do you achieve this? Can you do that with just certain foods?
Brain health: the key to later life
The brain is one of the most critical organs to control the body, especially for middle-aged and elderly people, maintaining brain health is the cornerstone of enjoying a high quality of life.
As we age, the brain may experience a series of natural changes, including memory loss, increased reaction time, and more. But not all brain aging is inevitable. In fact, proper lifestyle and dietary Xi can significantly slow these changes and even prevent brain atrophy and dementia.
Studies have shown that some areas of the brain are particularly susceptible to damage during middle and old age, which can lead to cognitive decline. For example, the hippocampus, the brain region responsible for memory and Xi, may shrink with age.
But interestingly, some lifestyle Xi, such as regular exercise and healthy eating, have been found to stimulate the production of new neurons in the hippocampus, which can help maintain memory and cognitive function.
In addition to natural aging, unhealthy lifestyle Xi can also accelerate the decline of brain health. Long-term hyperglycemia can damage blood vessels in the brain, which in turn can affect cognitive function. Conversely, a balanced diet and regular physical activity can improve blood circulation and provide the brain with sufficient oxygen and nutrients to maintain its function.
Ensuring brain health is essential to prevent dementia. An active lifestyle plays an important role in reducing the risk of dementia. Middle-aged and older people who regularly do aerobic exercise have a 35% lower incidence of dementia than those who are inactive.
Revealing the Secret of Brain Food: Nature's Brain Treasure
Vegetables and foods are not only delicious, but they are also rich in nutrients that are essential for the brain.
The first is dark leafy greens, such as spinach, kale, and broccoli. They are rich in folic acid, vitamins E and K, nutrients that are essential for maintaining the health of nerve cells.
Folic acid helps reduce levels of homocysteine, which is thought to be linked to cognitive decline. One study found that people who regularly consumed foods rich in folic acid performed better on cognitive tests.
Foods rich in Omega-3 fatty acids, especially fish such as salmon, mackerel, and sardines. Omega-3 fatty acids are key components in building brain and nerve cell membranes.
Omega-3 fatty acids not only improve cognitive function, but also reduce the risk of Alzheimer's disease. For example, a study in older adults found that those with a diet rich in omega-3s lost brain volume at a slower rate.
Nuts and seeds are also good for brain supplements. They are an excellent source of vitamin E, a powerful antioxidant that protects the brain from free radical damage.
Almonds, walnuts, and flaxseeds contain high levels of vitamin E. Long-term intake of moderate amounts of vitamin E can help delay cognitive decline.
Berry fruits should not be overlooked. Blueberries, strawberries and blackberries are rich in antioxidants, such as anthocyanins, which can help reduce age-related neurodegeneration. Some studies have shown that people who regularly consume these berries have slower brain aging and better memory retention.