Fitness

13 rules for better brain health

Let your brain work strong and healthy to be able to resist and resilient against brain diseases, memory loss and cognitive impairment. Even if you already have a serious brain disease, you can benefit from the brain health improvement principles outlined here.

To improve performance and build a strong mind, you need a diet that includes nutrients, including amino acids in protein, healthy sugars in carbohydrates, and essential fatty acids in healthy fats, vitamins, and minerals. Building blocks form a healthy brain.

1- Reduce consumption of meat and red dairy products

As you know, red meat and dairy products are high in fat, which increases the risk of high blood cholesterol and brain diseases such as Alzheimer’s.

2- Vegetarianism and the use of fish and chicken are recommended a few days a week

Some high-digestibility foods are also recommended, such as avocados, legumes such as lentils or beans, nuts, nuts, almond milk, Soy milk, bean sprouts, and alfalfa sprouts

3- Avoid refined grains and enjoy whole grains

4- Emphasis on gluten-free ingredients such as quinoa, brown rice, millet, wild rice, tapioca

Your brain needs sustainable energy from healthy carbohydrates such as fruits, whole grains and legumes, and protein and carbohydrates. These are rich in fiber, iron, and vitamins E and B.

5. Gluten deficiency causes depression or mental illness

A recent study in the Journal of Biopsychiatry showed that gluten sensitivity and Celiac disease Maybe with Schizophrenia And insanity is related. According to research by scientists, the inability to digest gluten creates the conditions for this disease. These studies point to the study of diet when faced with these diseases. Of course, more research is needed.

6- Eat three meals and snacks regularly

Be sure to eat at least three meals a day with healthy meals in between to help maintain stable blood sugar levels and improve brain function.

Eliminate high trans fats, solid oils, and all foods that contain them

A diet high in cell membranes makes the brain too permeable, increasing the risk of viruses reaching the brain and disrupting brain signals.

8. Fruits and vegetables should be at least 80% of your diet

Various vegetables and fruits such as squash, green leafy vegetables, peppers, cabbage, onions, sweet potatoes, apples, pomegranates, cherries and blueberries, apricots, peaches, plums, celery and celery seeds, cherries, coffee, ginger, beans Red, rosemary and tea. At least five servings a day should be consumed.

9- Using coconut oil or olive oil for cooking

This means that canola, vegetable oil, margarine, and any saturated fats should not be used.

10- Eat at least half a cup of beans a day

You can choose any of these ingredients: Peas, Black Beans, Red Beans, Lentils, Peas

11- Avoid artificial sweeteners such as sucralose, aspartame, saccharin and…

Use food sweeteners such as (raisins, dates, apples, etc.) Minimize the consumption of unnatural sugars of any kind.

12- Significantly reduce the consumption of cakes and sweets

Reduce sweets of all kinds: sweets, cakes and… If you like to eat something sweet, fruits are the best choice because they also help improve brain function.

13- Consume refined sea salt more than iodized salt

Use refined sea salt instead of iodized salt. Sodium iodized salt is added with iodine, while refined sea salt naturally contains sodium along with many other valuable minerals, including potassium, calcium, and magnesium.

14-30 minutes of vigorous exercise at least five times a week

Walking, jogging, walking, cycling, skating, or any other brisk activity is fine. Exercise is important because it makes the blood rich in healthy oxygen for the body.

15- Take a look at a high quality multivitamin and mineral supplement

Iron supplementation should only be prescribed by a doctor. The multivitamin contains at least 50 grams of B-complex vitamins and 50 micrograms of folate and B12. Vitamin B12 deficiency increases the risk of Alzheimer’s disease, memory loss and depression.

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