Resist the stress

Stress - one of the worst enemies of the brain. Over time, if left unchecked, chronic stress destroys brain cells and causes damage to the hippocampus, a brain region involved in forming new memories and finding old.

• Meditation - an effective means of dealing with stress

Scientific evidence of the benefits of meditation for mental health continues to grow. Studies show that meditation helps to improve the human condition in a variety of diseases and disorders, including depression, increased anxiety, diabetes and hypertension. Meditation can also improve attention, concentration, creativity, skills, learning and reasoning.

The secret of "magic" of meditation is that it is ... my brain. Images of the brain show that regular meditation increases activity in the left prefrontal cortex, a brain region associated with feelings of joy, peace and tranquility. Meditation also increases the thickness of the cerebral cortex, and promotes the formation of new connections between brain cells. All this improves the sharpness of mind and memory.

• Do not succumb to depression

Like stress, depression has very serious consequences for the brain. Suffice it to recall that among the symptoms of depression Depression   - Difficulty concentrating, making decisions, and memory problems. If because of depression you have lost the sharpness of mind and perception, seek medical attention - it will help to significantly improve your cognitive abilities and memory.

Improve memory, the board of the fourth: lean on products useful for the brain

Our brains, like our body needs fuel to function properly. You probably already know that a diet Diet: food, without which you can not do Rich in fruits, vegetables, whole grains, and healthy fats, very good for health, but it also improves memory power. But for brain health it is important not only what you eat, it's also what you do not eat. The following tips will help you make the most of your mental capacity, and reduce the risk of dementia.

• Enrich the diet of omega-3 fatty acids. More and more evidence that the omega-3 fatty acids are particularly useful for brain health. Fish - one of the most important natural sources of omega-3 fatty acids; especially rich in omega-3 fatty acids, cold-water "fatty fish": salmon, tuna, halibut, trout, mackerel, sardines and herring. Fish not only improves mental ability and memory, but also reduces the risk of developing Alzheimer's disease. If you are not a fan of fish, use of fish oil dietary supplements. For non-fish sources of omega-3 fatty acids include walnuts, grated flaxseed, flaxseed oil, pumpkin seeds and soybeans.
• Limit your intake of saturated fats. Studies have shown that a diet high in saturated fat increases the risk of dementia and affects your concentration and memory. The main source of saturated fats are animal products: meat, whole milk, butter, cheese, sour cream Smetana: untold riches of Russian cuisine   and ice cream.
• Eat more fruits and vegetables. Fresh vegetables and fruits are packed with vitamins, minerals and antioxidants, which protect brain cells from damage and the harmful effects of free radicals. Colorful fruits and vegetables - excellent sources of antioxidants. Be sure to include in the diet of leafy green vegetables such as spinach, broccoli, romaine lettuce, spinach and arugula, and fruits: apples, apricots, mango, melon and watermelon.
• Drink wine (or grape juice) in moderation. Monitor the consumption of alcoholic drinks - this is very important, because alcohol kills brain cells. But in moderation (about one glass per day for women, two for men), alcohol has the opposite effect - it improves memory and cognitive abilities. Red wine is best suited for this purpose, since it is rich in resveratrol. This flavonoid, which stimulates the blood flow in the brain and reduces the risk of Alzheimer's disease. Other sources of resveratrol: grape juice, cranberry juice, fresh grapes, berries and peanuts.

Complex carbohydrates - the best fuel for the brain

Just like a race car needs a special fuel, our brain needs a specific fuel for normal operation. When you need to urgently mobilize all your mental powers to perform tasks that require great intellectual cost, you can not do without carbohydrates.

Carbohydrates - the fuel for the brain, but simple carbohydrates (contained in sugar, white bread, products of refined grains) provide a sharp burst of energy that quickly gives way to no less sharp decline and apathy. The action of complex carbohydrates (contained in whole wheat bread, brown rice, oatmeal, lentils and whole beans) lasts longer.

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