The famous Spanish neuron-anatomist, Santiago Ramon y Cajal in 1904 stated that every person could be the creator of his own brain only if he wanted to. The fact is that human brain is the most complex system on the planet Earth.
At the end of the 19 century, scientists described the brain and explained its mechanism of operation, though without official evidence. Between 1990 and 2000, the so-called “Decade of Brain” lasted. During this period, extensive brain research has been carried out, diagnostic methods have become more perfect and the importance of the mechanism of neuron-plasticity of the brain has been emphasized. The brain is not a statutory body and we can not react to its functions. However, by creating new neurons, reorganization and re-mapping, it is possible, in some cases, to keep the freshness of brain fusion deep into old age. The motto of the World Federation of neurologists reads: no health without healthy brain.
Mediterranean diet is a full hit for brain health. The best nutrition for the brain includes salmon, blue fish (sardines, tuna, tuna), fruits and vegetables, olive oil and a glass of black wine. Nuts, forest fruits, dark chocolate with over 70% cocoa, green tea, green salad, kale, broccoli, avocado, herbs and whole grains are recommended. The brain enjoys a variety of colors, so it is desirable to have different colors on your plate.
Why is fish important?
Fish (especially blue) have a beneficial effect on cerebrovascular and cardiovascular diseases as a result of the action of all its nutrients. Fish is the most valuable source of protein, omega-3 unsaturated acids and vitamins B and D. In elderly people who have eaten fish, low incidence of infarction, cardiovascular disease, Parkinson’s and Alzheimer’s disease and abnormalities of white matter have been observed on brain images (Magnetic Resonance). Tuna needs to be moderately consumed, as well as other types of fish (not fried).
It is believed that increased consumption of the Mediterranean diet significantly reduced overall mortality among humans. Reduced intake of sugar and saturated fat is recommended as it results in oxidation, degeneration, decay of nerve cells, reduced salt intake (3g daily) and drinking enough water.
Neurotrophin is key to concentration, memory and learning, and improves on regular physical activity. Regular exercise reduces the risk of developing neurodegenerative diseases. Roman poet Decimus Iunis had spoken “Mens san in corpore sano” (The healthy body is in a healthy spirit) about 2000 years ago, about the association of physical and mental health. In 1986, Rita Levi Montalcini and Stanly Cohen received the Nobel Prize for the Discovery of Neurotrophins, a protein from a group of growth factors with a special effect on wire sticks. Neurotrophin influences long-term memory and mood, and physical activity promotes its secretion and positive effect on the brain.
The best and easiest example of physical activity (for people who do not deal with sports) is fast walking (gradually more and more), which is particularly effective if walking in nature is surrounded by beautiful landscapes and greens. Swimming, tennis and dancing are recommended.
Stress is still not clearly defined. For someone, a certain situation is stressful, and the same situation for somebody causes the opposite effect, stimulus. It’s important to have as little stress in life as you learn to fight with it. There are various relaxation techniques, music, yoga, massage, various exercises that reduce stress.
For your brain to function normally and be healthy, it needs constant incentives, new tasks, learning new knowledge and skills. Remember, routines of everyday life kill the freshness of brain function. For your brain and its health, choose simple brain fitness exercises – example if you’re a right-hand person, sign with your left hand, knit the button on the shirt with your left hand. Brain tasks can be quite simple, go from the ones you like most (crossword puzzle, sudoku, rebus, learning new tasks).
Sleeping is also important for the brain, as while we sleep the small gray brain cells and our body work. During the sleep, the brain is very active: it analyzes the events of the previous day, adjusts memory, cleanses everything that can harm it. Insufficient sleep reduces our attention, our effectiveness in solving problems.