In daily life, we often hear that some people feel dizzy and dizzy due to insufficient blood supply to the brain, and even lead to cerebral infarction in severe cases, which has a great impact on health and life.
With the acceleration of the pace of life, cerebrovascular health problems have become increasingly prominent, and how to effectively prevent and improve them has become the focus of many people's attention.
Studies have shown that by adjusting dietary habits and consuming some foods that are beneficial to cerebral blood circulation, cerebral blood insufficiency and cerebral infarction can be effectively prevented.
1. Deep-sea fish: the patron saint of cerebral blood vessels
Among the many foods that are beneficial to the cerebrovascular system, deep-sea fish definitely occupy an important position. Deep-sea fish are rich in Omega-3 fatty acids, especially EPA and DHA.
These ingredients have been shown to be effective in lowering blood triglyceride levels and reducing the formation of atherosclerotic plaques. Omega-3 fatty acids can also enhance the elasticity of blood vessels and improve blood circulation, thereby reducing the risk of cerebral infarction.
Common ones such as salmon, mackerel and cod are not only delicious but also provide "nutrients" for the brain. Studies have shown that eating deep-sea fish at least twice a week is beneficial in preventing cardiovascular and cerebrovascular diseases.
2. Nuts: the brain's energy station
Another food that can be seen every day and is extremely beneficial for blood circulation in the brain is nuts. Nut foods such as walnuts, almonds and macadamia nuts are rich in antioxidants such as vitamin E and healthy monounsaturated and polyunsaturated fatty acids. These ingredients help to reduce inflammation and prevent damage to the lining of blood vessels, thereby maintaining the patency of blood vessels.
In addition, the magnesium in nuts can also stabilize blood pressure and reduce cerebrovascular pressure caused by high blood pressure. Eating nuts regularly and in moderation can not only replenish energy, but also effectively promote blood circulation in the brain and reduce the possibility of blood vessel blockage.
These two foods are very common on our table, and with proper intake, they can not only meet the daily nutritional needs, but also provide protection for cerebrovascular health, and are good ingredients for preventing cerebral insufficiency and cerebral infarction.
Through actual dietary adjustments, combined with a scientific lifestyle, we can greatly reduce the risk of cerebrovascular disease and enjoy a healthier and better life.
3. Diet and blood circulation in the brain
A person's eating habits have a non-negligible impact on their cerebrovascular health. A study published in the American Journal of Clinical Nutrition showed that foods rich in omega-3 fatty acids were effective in reducing the risk of stroke.
In the journal Nutrition, Metabolism and Cardiovascular Diseases, another study pointed out that a high-fiber, low-fat diet can help improve blood circulation and reduce the occurrence of cerebrovascular diseases.
Therefore, the intake of certain foods should be increased in the daily diet. For example, DHA and EPA in deep-sea fish, as well as nuts rich in unsaturated fatty acids, are "good friends" for blood circulation in the brain.
They help to soften blood vessels and prevent platelet aggregation, which reduces the risk of blood clots. In addition, fruits and vegetables rich in vitamins C and E can also provide antioxidant protection to blood vessels, which in turn reduces inflammation and improves blood circulation.
4. Prawns: A treasure trove of brain nutrition
Among the many foods that are beneficial to the cerebrovascular system, prawns are a rare choice. Prawns are not only rich in high-quality protein, but they are also rich in Omega-3 fatty acids, especially DHA.
According to the journal Nutrition and Neuroscience, DHA is an important component of the nerve cell membrane in the brain, which can maintain the mobility of nerve cells and promote the transmission of nerve signals.
In addition, prawns are also rich in antioxidants, such as taurine and selenium, which are important nutrients that protect blood vessels and prevent arteriosclerosis.
A study published in the journal Cardiovascular Pharmacology showed that taurine has the effect of lowering blood lipids and preventing atherosclerosis. Selenium, on the other hand, is a powerful antioxidant that scavenges free radicals and protects blood vessel cells from damage.
Of course, although prawns are a high-quality source of brain nutrition, they should also be eaten in moderation, and people with allergies should be more cautious. In addition, in order to ensure the integrity of the nutrients, it is recommended to use steaming, boiling or less oil cooking methods, avoiding high temperature and frying, so as not to destroy its nutritional value.
5. Physical exercise: the power pump that activates the blood vessels
Improving blood circulation in the brain is not just dependent on diet, but also involves many aspects of life. For example, proper physical activity, maintaining a good mindset, regular sleep schedules, and proper brain training all have a positive effect on blood circulation in the brain.
Physical activity is essential for maintaining cerebrovascular health. Studies have shown that regular aerobic exercise can help improve blood supply to the brain by enhancing heart function and improving blood circulation.
For example, aerobic exercise, such as brisk walking, jogging, and swimming, can promote blood flow to the brain, increase the oxygen supply to the brain, and also lower blood pressure and reduce the risk of stroke.
A paper published in the journal Sports Science pointed out that 150 minutes of moderate-intensity aerobic exercise per week is particularly beneficial for the prevention of cerebrovascular disease in middle-aged and older adults.
6. Mentality adjustment: relieve pressure and unblock blood vessels
Excessive psychological stress can lead to an increase in blood pressure, which in turn affects blood circulation in the brain. Therefore, maintaining a calm mind and learning to reduce stress is also an important way to improve cerebrovascular health.
For example, meditation, yoga and other forms of relaxation can help people relieve stress and reduce the body's physiological response to stress, which has a positive effect on maintaining the elasticity and patency of blood vessels.
A paper in Advances in Psychology analyzed the positive effects of meditation on cerebral blood flow, stating that meditation can not only improve mood, but also promote blood circulation in the brain and improve brain function.
7. Regular work and rest: optimize the natural rhythm of blood circulation in the brain
A regular schedule is also important for maintaining blood circulation in the brain. Sleep deprivation or oversleep can lead to cerebrovascular dysfunction.
Studies have shown that adequate sleep can help the brain remove metabolic waste products and reduce oxidative stress in the brain, which can contribute to cerebrovascular health.
Research in the journal Sleep Medicine Reviews shows that 7 to 8 hours of sleep per night for adults is the ideal duration to maintain cerebrovascular health.
8. Brain training: activate nerves and promote blood flow
Brain training is also one of the effective means to promote cerebral blood circulation.
Activities such as solving puzzles, learning new skills, and language learning can activate different areas of the brain and promote connections between neurons, which can help improve blood circulation to the brain.
A paper in the journal Neuroscience pointed out that regular brain training can not only improve cognitive function, but also promote blood circulation in the brain and enhance the health of cerebrovascular diseases.
summary
Through the adjustment of the above lifestyle habits, we can promote blood circulation in the brain from multiple angles and prevent the occurrence of cerebrovascular diseases such as cerebral infarction. Of course, everyone's physical condition is different, and the specific adjustment of lifestyle habits should be determined according to the actual situation of the individual, and if necessary, the advice of a doctor or professional should be consulted.
Through comprehensive lifestyle adjustments, we can create a healthier blood environment for our brains to function more smoothly.