5 good habits for brain health

1. Eat right

A brain-healthy diet includes lots of vegetables (especially leafy greens), berries, nuts, whole grains, legumes, olive oil, seafood, and poultry. According to research, such a diet significantly reduces the risk of developing Alzheimer's disease.

2. Get enough sleep

In Alzheimer's disease, a substance called amyloid beta builds up in the brain. They form plaques that interfere with the transmission of signals between neurons. Scientists believe that sleep helps regulate beta-amyloid levels and prevents them from accumulating.

"We don't know exactly how sleep is linked to Alzheimer's," says Brendan Lucey, a neurologist at George Washington University School of Medicine, "but there is ample evidence that sleep deprivation increases the risk of the disease."

Therefore, he advises to get enough sleep, and for any sleep problems (apnea, insomnia), contact a specialist.

3. Train your brain

Recently, various brain training games have become popular, which promise to improve memory. And while they do help develop certain skills, there is no evidence that they have any effect on our lives.

“Read and discuss books, learn new languages, try musical instruments, take some courses, and remember to communicate,” advises neurologist Arthur Kramer of Northeastern University in Boston. "Mental and social activity is essential for brain health."

4. Move more

One fifth of all Alzheimer's cases in the United States are associated with a sedentary lifestyle, according to a study published in the Lancet Neurology. And in another study, it was found that more active people are 40% less likely to develop the disease than those who move less often.

Exercise and exercise are very important for brain health. Doctors recommend that you engage in at least 150 minutes of aerobic exercise per week. This may include walking, cycling, or swimming.

5. Take care of your heart

Keeping your heart healthy is important because your brain also depends on it. In a 25-year study, people with heart conditions such as heart failure or atrial fibrillation are at a markedly increased risk of developing Alzheimer's disease, according to a 25-year study.

In addition, a link has been found between high blood cholesterol levels, high blood pressure and Alzheimer's disease.

The more you take care of your heart (exercise, eat right, monitor blood pressure and cholesterol levels), the healthier your brain will be. In addition, it is an excellent prevention of cardiovascular diseases.