As we age, we fear that we will no longer perform as well, lose our memory, sleep badly … To avoid this, here is what we can do:
Give him enough fuel
The brain needs a lot of energy. It is provided by complex carbohydrates (pasta, rice, bread, pulses) and fatty acids, especially Omega 3. Skinny people (with a BMI less than 20 kg / m2) between 40 and 55 years old would also be at greater risk of developing dementia, as are those who are obese (Lancet Diabetes and Endocrinology 10/01/2015).
Adopt the Mediterranean diet
The effect of phosphorus on memory is a myth! Better to target antioxidant foods, which protect the lining of neurons from free radicals. “What decreases the performance of the brain the most are vascular problems, notes Dr. Bernard Croisile, neurologist. Everything that is good for the cardiovascular system is therefore also good for the brain!”
Run away from pollution
Exposure to neurotoxic substances promotes brain degeneration (Parkinson’s). As for fine particles, they damage the lungs and blood circulation, and cause inflammation of brain tissue, risking increased anxiety and erosion of cognitive abilities (BMJ 24 Mar. 2015).
Oxygenate your neurons
Our brains use 25% of the oxygen we breathe. To improve your memory, you have to make … your muscles work. Exercise strengthens the heart pump, the brain is better vascularized, better oxygenated. Strength training even improves memory for the elderly. On the program: 30 to 60 minutes of brisk walking each day, plus two muscle building sessions (abs, glutes) per week.
Break the routine
“A little routine makes us more efficient, but in excess, it reduces our ability to adapt, pleads Dr. Croisile. It is not enough to do soduku or crosswords. To create new neurons and new connections. , you have to vary the activities: reading, writing, playing bridge, organizing an outing, cooking, crafts, going to the cinema, seeing friends …
Accept that sleep is changing
Sleeping well is essential for health. But over the years, the nights become more fragmented, interspersed with waking phases. Rather than wanting to regain the sleep of his 20 years with sleeping pills, which reduce attention and memory, a mini-nap allows you to have “your dose”.
Worry at the right time
If you look for your keys or glasses more and more often, it’s usually because you put them down carelessly. Nothing abnormal either if you forget proper names, even your bank card number. Alzheimer’s disease manifests itself in other types of forgetfulness: no longer knowing how to fill out a check, what day it is, getting lost in public transport, asking the same questions over and over again. Such signals should encourage consultation, without alarming too much, because these symptoms can also reveal 70 other diseases.
>> To read also:
Alzheimer’s: the benefits of the Mediterranean diet
5 tips for sleeping well in hot weather
Sleep: Foods to Avoid for Good Sleep
