Mental Health Decline 5 Things
While some people do worry about the decline in mental health that starts during mid-age there are things one can do, little changes in lifestyle and diet, to reduce the rate of such decline.
According to a recent survey it was discovered that 65% of the people who were questioned listed “maintaining mental sharpness” as the top health issue. Brain health is a concern because we all know that a decrease in mental health means a decrease in overall quality of life. Due to the fast pace of modern society there are a lot of responsibilities that a person has to deal with. Trying to cope with a lot of things at once gives rise to stress. That’s why it’s no surprise that dementia and cognitive decline is one of biggest health issue of the 21st century.
If you’re someone who is interested in reducing mental decline as an individual grows older then here are five things you should do.
1. Mediterranean Cuisine
According to a study (http://jama.jamanetwork.com/article.aspx?articleid=184384) having a Mediterranean diet (http://www.greenmedinfo.com/therapeutic-action/dietary-modification-mediterranean-diet) helps to protect the brain from dementia and other cognitive disorders related to age. This is most true if a person has type-2 diabetes. The decline of brain function is linked to the blood sugar balance. That is why it is important that even when following a Mediterranean diet you don’t end up eating food items containing high glycemic impact carbohydrates. So, go ahead and introduce non-gluten whole grains, nuts, and high-fiber legumes to your diet.
2. The Blueberries
It has been suggested by some animal studies (http://www.sciencedirect.com/science/article/pii/S073386190570092X) that blueberries (http://www.greenmedinfo.com/blog/7-proven-reasons-eat-more-blueberries) are highly important for brain health. A leading researcher at Tufts University has referred to blueberries as “the brain berry”. According to conducted studies, a positive change in memory and learning was observed in rats that were given blueberry supplementation in their diet. The said fruit allowed the brain to be more flexible and improve communication between neurons. Some researchers even say that brain aging can be reversed through blueberries. The conducted research advice that human beings should eat half a cup of blueberries per day.
3. The Curcumin
It has been theorized by researchers (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1702408/) that the low level of dementia in India is due to the use of curcumin. Not only does this spice protect the cells of the brain, it also plays a role in preventing the build-up of beta-amyloid, the protein that leads to dementia.
Keeping your body active plays a role in preventing your brain from declining in cognitive ability. Doesn’t matter if you go to the gym, or walk, or bike, or do yoga the important thing is that you move your body. Also, add in aerobic exercise (http://www.greenmedinfo.com/blog/exercise-stops-mitochondrial-aging-process-its-tracks) to your workout routine. According to research (http://www.pnas.org/content/108/7/3017.abstract), the integrity of the brain is improved through physical activity.
5. Relieve Stress
It might not feel like it at the start but continuous stress shrinks certain areas of the brain. That is why it is important that you pick up a stress relieving activity. Yoga can help you a lot in that respect (http://psycnet.apa.org/journals/prj/28/4/399/). The findings of a study (http://www.sciencedirect.com/science/article/pii/S0306453008002199) showed that meditations helped in improving mood. It also helps to promote the flow of oxygen around the body. Being mindful also helps to increase awareness which in turn increases the gray matter density.
So, start doing these five things that have been shared with you and be well on your way to a better lifestyle and a healthy brain.