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Diet for sleep hygiene: Ways to slow brain aging

HealthFitnessDiet for sleep hygiene: Ways to slow brain aging
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Many women resort to anti-aging creams and other skincare products to look younger. Well, there are no anti-aging products to keep your brain young. But there are ways you can help your brain slow down aging. You don’t have to live in fear at the thought of mental decline as you get older. Yes, aging affects your brain too. That’s why we hear that so many people are being affected by dementia and other mental health problems. Don’t worry, there are things you can do to maintain brain health.

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For all you need to know about aging and the brain, join HealthShots Dr Rishi GautamUS based mental health expert and psychiatrist.

Keep your mind active even after retirement. Image Courtesy: shutterstock

aging and its effects on the brain

Aging is a natural process that affects our body including the brain. Dr. Gautam says that this causes parts of the brain to shrink, especially those that are important for learning and other complex mental activities. In some areas of the brain, communication between nerve cells may not be as effective, and so there may be less blood flow to the brain. Progressive aging also leads to an increase in inflammation and loss of cells due to cell death. It affects a person’s ability to remember names and find words.

Ways to slow down the aging process in the brain

1. Exercise regularly

Aerobic exercise for 30 to 60 minutes several times a week has been shown to reduce the risk of developing Madness, experts say. It increases blood flow to the brain and promotes the growth of cells.

2. Sleep Hygiene

Good quality sleep is important, so try to get at least 7 to 8 hours of uninterrupted sleep every night. Restful sleep promotes the consolidation of memories, removes toxins and abnormal proteins. If you have interrupted sleep, you may be suffering from sleep apnea, If you suffer from poor sleep and daytime fatigue, it is important to see a sleep specialist.

brain aging
Eat a healthy diet to slow brain aging. Image Courtesy: shutterstock

3. Diet

Eating a healthy diet rich in whole grains, unsaturated or healthy fats, nuts, fish may reduce the risk of developing Alzheimer’s disease. Try to find oils like extra-virgin olive oil that are rich Omega-3 Fatty Acid,

4. Be Mentally Active

Your brain is like a muscle in many ways. Keeping it active slows down aging, says Dr. Gautam. Retirement from active work should not mean becoming intellectually inactive. Engage in cognitively stimulating activities such as reading, problem solving tasks, puzzles, and playing cards instead of just watching TV.

5. Socialization

Being social is one of the most basic human needs. It satisfies our need for love and bonding, and also promotes a healthy brain, reducing the risk of depression and anxiety.

6. Healthy Weight and Cardio Safety

Strokes are like heart attack of the brain which increases the risk of early dementia. Protect yourself by maintaining a healthy weight, making sure blood sugar and blood pressure are well controlled.

7. Limit alcohol consumption

Drink less alcohol, as excessive alcohol consumption has been linked to direct toxicity to brain cells, poor sleep, slowed thinking and poor decision making.

8. Adopt assistive devices like hearing aids

Progressive hearing loss and falls are part of aging. There is often resistance in the elderly to the use of assistive devices such as hearing aids, glasses, dentures and walkers. This, experts say, leads to limited mobility, decreased socialization, poor appetite and increased risk of falls, which worsen the onset and progression of cognitive function.

Advances in medical treatment, increased awareness of healthy lifestyles and early detection of chronic diseases have contributed significantly to the progressive increase in life expectancy and lifespan.

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