How to maintain your brain?

How to maintain your brain?


By baka komla | 21/01/2018 | 08:31

I have regularly heard these phrases in my close circle...I have it on the tip of the tongue it will come back to me ... For 2 days I'm looking for the title of this movie ... I am still looking for my keys. What am I coming to do in this places

Memory "holes" can be mere signs of fatigue, overwork or stress, and everyone has it! However, do not forget the regular memory loss or do not underestimate what your entourage is saying about your ability to memorize. Over the years, our brain can become less efficient. It is then more difficult to learn, memorize and use new information. But the cognitive decline is not necessarily an obligatory passage provided you take care of your brain, coach it, just as you have to do with your whole body.

BY THE WAY ... WHAT IS MEMORY?
Memory is the ability to learn something, to memorize it and it is also the ability to remember it (restitution)!
• Short-term memory, or working memory, allows us to remember
for a few seconds, for example, a date or a phone number. We solicit it at every moment.
• Long-term memory accumulates memories over the years.

DOES THE BRAIN HAVE A SEX?
The answer is yes. The brain of the man is indeed different from that of the woman. More exactly, an American study1 has shown that we do not function in exactly the same way because we are connected in a different way. (Well, we knew it!)
Men would be better at perceiving and coordinating actions, while women seem to have more social skills, to be able to memorize. They are also multitasking. I reassure everyone ... The researchers specify that we should not generalize these results because each being can have in him both male and female. And voila!

NOW HOW TO MAINTAIN YOUR BRAIN?

Coach your memory
All intellectual activities contribute to the preservation of memory, provided that they are practiced without stress and with pleasure. Among them, reading is a particularly complete exercise to stimulate one's memory.

Design your exercises!

Exercise 1: Do you think you cannot remember a funny story you are told? Take a notebook and write down each new story. When you have a moment re-read what you have written. So you can tell it your turn!

Exercise 2: To develop your immediate memory and help your brain to quickly retain new information, observe for a few seconds a list of words, such as a shopping list or tasks to perform, try to remember them and then recite them in order.

Zen, let's stay zen ...
Relaxation or yoga sessions can help you better manage stress.
Yoga is an asset for the efficiency of your brain

Yoga combines physical postures, breathing techniques, meditation or relaxation. It touches both the mind and the physical. His practice seems to have a beneficial effect on cognitive functions.

Run, swim, and ride bicycle regularly
Playing sports helps oxygenate the brain and provide all the nutrients it needs, improving cognitive function.
Walking, swimming, riding or running regularly, it's up to you!

Do not stay alone!
Loneliness would have a negative impact on memory. On the other hand, go out, see one's friends, invest in an associative or a cultural occupation would be beneficial.

No deadlock on sleep
Really restful sleep is important for maintaining and maintaining a good memory.
Our brain takes advantage of the night, sleep to sort and organize the memories stored during the day.

MEMORY ENEMIES!
Insomnia , fatigue, depression, stress ... can disturb our memory. This is also the case of a traumatic event such as bereavement, loss of work or separation. Alcohol, caffeine, tobacco but also some drugs such as sleeping pills or anxiolytics are also disruptive.

Let's talk about stress
Cortisol is nicknamed the stress hormone because the body synthesizes it when it is in a state of stress. When its rate increases over a short period it has beneficial effects and makes more alert. But when one is exposed to long-term stress, high levels of cortisol also over a significant period can have negative effects, especially on what is called short-term memory.

1, 2, 3 let's go!
The brain acts like a muscle. Each physical or mental task stimulates the network of neurons and synaptic connections. This means that practicing physical activity and having multiple brain activities are ways to maintain your brain, train it, make it perform better and keep it in shape

SOME IDEAS
An energetic breakfast
• Take a large piece of wholemeal or sourdough bread with butter.
• Take piece of white or raw ham or an egg (fried, omelet or boiled).
• Take about 50g of hard cheese (Emmental cheese, cheese ...) or plain yoghurt.
• Eat a seasonal fruit.
• Drink Tea, coffee, herbal tea, water or fruit juice.

Give your brain the food it needs
To work well, the brain needs to be regularly supplied with fuel. In the morning, he has exhausted all his reserves ... We must renew them!
The midday meal should be rich in protein, meat or fish accompanied by green vegetables, starchy foods, a seasonal fruit.
The dinner should be light to promote a restful sleep.
As an accompaniment to a balanced diet, plant extracts such as Ginkgo biloba, Bacopa monnieri, DHA, a fatty acid from the omega 3 family can help maintain normal brain function and, in particular, memory.

In case of fasting, the brain can use medium chain triglycerides (MCTs) as an alternative fuel. In nature, medium chain triglycerides are abundantly present in coconut oil. They have interesting properties and are a rapidly available source of energy for the body, the brain, and the nervous system.
Vitamin B12 contributes to the proper functioning of the nervous system, normal energy metabolism, and normal psychological functions.



References
1. Ingalhalikar M et al. Sex differences in the structural connectome of the human brain. PNAS 2013, Vol 111 n°2 ; 823-828.
2. Gothe N, et al. J Phys Act Health 2013; 4: 488-95.
3. Un cerveau au top, Bernard Doutres, Thierry Souccar Editions - 2014




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