As we age, we fear that we will no longer be as efficient, lose our memory, sleep badly… To avoid this, here is what we can do:
Give him enough fuel
The brain has high energy needs. It is provided by complex carbohydrates (pasta, rice, bread, pulses) and fatty acids, especially Omega 3. Lean people (with a BMI of less than 20 kg/m2) between 40 and 55 years old would also have a greater risk of developing dementia, as would 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 wall 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). As for fine particles, they harm the lungs, blood circulation, and cause inflammation of brain tissue, risking increased anxiety and erosion of cognitive abilities (BMJ 24 March 2015).
Oxygenate your neurons
Our brain uses 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 the memory of older people. On the program: 30 to 60 minutes of brisk walking each day, plus two muscle strengthening sessions (abs, glutes) per week.
Break the routine
“A little routine makes us more efficient, but too much of 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 , it is necessary to vary the activities: read, write, play bridge, organize an outing, cook, tinker, go to the cinema, see friends….
Accept that sleep changes
Sleeping well is essential for good health. But over the years, the nights become more fragmented, interspersed with waking phases. Rather than wanting to get back to the sleep of your 20s with sleeping pills, which reduce attention and memory, a mini-nap allows you to have “your dose”.
worry at the right time
If we are looking more and more often for our keys or our glasses, it is generally because we have put them down without paying attention. Nothing abnormal either if you forget proper names, even your credit card number. Alzheimer’s disease is manifested by other types of forgetfulness: no longer knowing how to fill out a check, what day it is, getting lost in public transport, constantly asking the same questions. Such signals should encourage consultation, without causing too much alarm, 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 when it’s hot
Sleep: foods to avoid to sleep well