{"id":5185,"date":"2019-02-10T21:32:43","date_gmt":"2019-02-10T20:32:43","guid":{"rendered":"https:\/\/monodes.com\/predaelli\/?p=5185"},"modified":"2019-02-10T21:32:43","modified_gmt":"2019-02-10T20:32:43","slug":"la-nanna-ti-fa-bello","status":"publish","type":"post","link":"https:\/\/monodes.com\/predaelli\/2019\/02\/10\/la-nanna-ti-fa-bello\/","title":{"rendered":"La nanna ti fa bello"},"content":{"rendered":"

Interesting reading: 3 simple habits that can protect your brain from cognitive decline<\/a><\/em><\/p>\n

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3 simple habits that can protect your brain from cognitive decline<\/a><\/h1>\n<\/div>\n
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These three habits help your body, and also have a positive impact on your brain.<\/h2>\n<\/div>\n
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By Tara Swart<\/cite>4 minute Read<\/span><\/div>\n
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You might think that the impact of aging on the brain is something you can\u2019t do much about. After all, isn\u2019t it an inevitability?<\/p>\n<\/div>\n

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To an extent, as we may not be able to rewind the clock and change our levels of higher education or intelligence (both factors that delay the onset of symptoms of aging). But adopting specific lifestyle behaviors\u2013whether you\u2019re in your thirties or late forties\u2013can have a tangible effect on how well you age. Even in your fifties and beyond, activities like learning a new language or musical instrument, taking part in aerobic exercise, and developing meaningful social relationships can do wonders for your brain. There\u2019s no question that when we compromise on looking after ourselves, our aging minds pick up the tab.<\/p>\n

The aging process and cognitive decline<\/h2>\n

Over time, there is a build-up of toxins such as tau proteins and beta-amyloid plaques in the brain that correlate to the aging process and associated cognitive decline. Although this is a natural part of growing older, many factors can exacerbate it. Stress, neurotoxins such as alcohol and lack of (quality and quantity) sleep<\/a> can speed up the process.<\/p>\n

Neuroplasticity\u2013the function that allows the brain to change and develop in our lifetime\u2013has three mechanisms: synaptic connection, myelination, and neurogenesis. The key to resilient aging is improving neurogenesis, the birth of new neurons. Neurogenesis happens far more in babies and children than adults. A 2018 study by researchers at Columbia University<\/a> shows that in adults, this type of neuroplastic activity occurs in the hippocampus, the part of the brain that lays down memories. This makes sense as we respond to and store new experiences every day, and cement them during sleep. The more we can experience new things, activities, people, places, and emotions, the more likely we are to encourage neurogenesis.<\/p>\n

With all this in mind, we can come up with a three-point plan to encourage \u201cresilient aging\u201d by activating neurogenesis in the brain:<\/p>\n

1. Get your heart rate up<\/h2>\n

Aerobic exercise such as running or brisk walking\u00a0has a potentially massive impact on neurogenesis<\/a>. A 2016 rat study<\/a> found that endurance exercise was most effective in increasing neurogenesis. It wins out over HIIT sessions and resistance training, although doing a variety of exercise also has its benefits.<\/p>\n

Aim to do aerobic exercise for 150 minutes per week, and choose the gym, the park, or natural landscape over busy roads to avoid compromising brain-derived neurotrophic factor production (BDNF), a growth factor that encourages neurogenesis that aerobic exercise can boost. However, exercising in polluted areas<\/a> decreases production.<\/p>\n<\/div>\n

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If exercising alone isn\u2019t your thing, consider taking up a team sport or one with a social element like table tennis. Exposure to social interaction<\/a> can also increase the neurogenesis, and in many instances, doing so lets you practice your hand-eye coordination, which research has suggested<\/a> leads to structural changes in the brain that may relate to a range of cognitive benefit. This combination of coordination and socializing has been shown<\/a> to increase brain thickness in the parts of the cortex related to social\/emotional welfare, which is crucial as we age.<\/p>\n

2. Change your eating patterns<\/h2>\n

Evidence shows that calorie restriction, intermittent fasting<\/a>, and time-restricted eating encourage neurogenesis in humans. In rodent studies<\/a>, intermittent fasting has been found to improve cognitive function and brain structure, and reduce symptoms of metabolic disorders such as diabetes. Reducing refined sugar<\/a> will help reduce oxidative damage to brain cells, too, and we know that increased oxidative damage has been linked with a higher risk of developing Alzheimer\u2019s disease<\/a>. Twenty-four hour water-only fasts have also been proven<\/a> to increase longevity and encourage neurogenesis.<\/p>\n

Try any of the following, after checking with your doctor:<\/p>\n