Fast walking for 30-50 minutes has been shown to increase blood flow to the brain by 15%. Regular stimulation of blood flow improves brain function, namely memory, and concentration. Also, new blood cleanses the brain of metabolic “waste,” such as the beta-amyloid protein. This protein has been proven before to be involved in the development of Alzheimer’s disease.
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Manfred Gogol, president of the German Society of Gerontology and Geriatrics, believes that it is during the reading that new synapses – special contact zones between the growths of nerve cells and other cells of the body – are formed. To put it simply, when we read, the brain trains in making contact with our body. And it is not necessary to read something abstruse. Brain activity increases when reading captures you and evokes vivid emotions, and decreases when you are bored. It is not so important whether you are reading an e-book or a paper volume, the main thing is that there are no problems with the eyes. Excessive eye muscle strain impairs attention.
It not only “cleanses” the body of toxins, but also stimulates the process of renewal of brain cells, which leads to the maintenance of memory at a decent level. This is evidenced by a new study by the U.S. National Cancer Institute. The most fiber in whole grains, nuts, vegetables, and legumes. To stimulate metabolism, it is enough to eat 10-15 grams of fiber a day. For example, a standard serving of boiled lentils contains 8 grams of fiber. And 100 grams of almonds – almost 9 grams, a cup of oatmeal – 4 grams, 100 grams of prunes – about 6 grams of fiber (prunes are also very useful for the intestine – cleans it of toxins).
Canadian scientists at the Rothman Research Institute in Toronto have proven through neurological and biochemical tests that Alzheimer’s disease is much less common in people who speak two or more languages. And if it develops, it is much later than those who “swish” only in their native language. It has also been proven that people who speak at least one foreign language better than others in old age cope with tests for the speed of mental reactions and concentration. Study leader Fergus Krek believes that knowledge of the second language creates an “intellectual reserve” in the brain that delays the development of age-related abnormalities.
Our memory is controlled by the hormone of joy. It has .” that happy people remember information better and get less tired. Experts from the University of German Magdeburg have found that the assimilation of information long-term memory is closely related to the hormone dopamine. It is produced by the adrenal glands and is better known as the “joy hormone” or “drive hormone”. The experiment of German neurologists involved elderly citizens aged 65 to 75 years, who periodically took tests for basic hormones and conducted tests for memorization and reproduction of information. Those with dopamine levels were above 20-30%, and memory was better compared to the average of people of this age. Also, people with high dopamine content in the body were less tired at high mental loads.
To increase dopamine levels, you need foods containing natural sugars and fats, and in the morning, as the peak of production of this hormone falls at 10-11 am. So if there is a difficult day when you have to remember a lot of things, it is not criminal to eat for breakfast scrambled eggs with bacon and drink tea with honey (but in reasonable quantities, of course). The amino acid phenylalanine is also required to produce dopamine. There is a lot of it in beetroot, green beans, almonds, chicken eggs, turkey meat, and rabbit meat.