How to Eat the Road to a Healthy Brain in 2021

Therefore, she never favors the Victoria Sponge diet, but Wilson has an inherently resilient physiological system with enough leafy vegetables, enough fiber, and enough oily fish. I believe it was built. “You will be able to handle a couple of cake slices and biscuits.”

But she wants people to know how to cook more nutritious foods in a palatable, affordable, and easy-to-cook way. “That’s because it’s not where we are now. When people think of healthy food, they think of a bland salad, and it’s just a plate of misery. Better messaging is needed. “

One of her favorite dishes is canned sardine spaghetti. “I use a lot of garlic, olive oil and toasted bread crumbs. It’s pretty cheap, but it’s really rich and really delicious.”

Food prices may be rising, but Wilson believes it’s the wrong economy not to invest in our diet. Eating cheap, low-nutrient foods only saves future financial costs.

According to Wilson, not only diet, but sleep and exercise are powerful tools for brain health, and they are becoming more and more so with age. A recent review by The Lancet, one of the world’s most respected journals of scientific research, shows that careful follow-up of the best lifestyle advice can prevent up to one-third of the global cases of Alzheimer’s disease. It is estimated that it can be done. Up to 15 million less.

“Exercise probably has the strongest evidence base we have about the effects of lifestyle interventions on brain health,” Wilson says. “It literally helps build your brain. There is a protein called brain-derived neurotrophic factor. This is a type of fertilizer for the brain that only grows the brain. And acute exercise, HIIT class, or After jogging, BDNF levels can rise up to 300 percent in the bloodstream. “

Improving blood flow to the brain improves vascular health. This is important in terms of the risk of vascular dementia. It also helps to regulate mood and remove chemicals in the bloodstream that are toxic to the brain. “Exercise is absolutely important to your brain health,” Wilson says.

Sleep, on the other hand, is where your brain is trashed. “It’s a bottle day in your brain all night,” Wilson says. It is especially important for the prevention of Alzheimer’s disease. One of the key features of Alzheimer’s disease is the accumulation of protein beta-amyloid, which is removed during sleep. “One of the hypotheses of Alzheimer’s disease is that when this compound accumulates, brain cells can’t send a message, and if the message doesn’t come through, the brain doesn’t need this nerve anymore. So retire it. It begins to decline. Obviously, you don’t want a part of your brain to do it. “

If she added a fourth bonus foundation to her brain health, it would be a “challenge.”

The muscles return more strongly, much like when you lift the weights and challenge the muscles. When you challenge your brain by learning something, it builds more connections.Continue to dance, learn to play musical instruments, speak a language, and generally do lessons like never before You can stop dementia before.

“It’s a brain problem,” Wilson says. “Like everyone” Well, there’s nothing I can do. If you have dementia, you’re just out of luck. But that is not absolutely inevitable. “

By reading this far, you may already know much of what Wilson said, but you’re still struggling to be able to make positive changes in your diet, sleep, and exercise. .. She says it’s completely natural. “The brain likes to save energy, and many of these things that are good for you require you to exercise some energy, so you seem to be against the natural instincts of the brain. It’s a thing. You need to have a fairly well-developed prefrontal cortex. It’s the part of the brain that makes you do difficult things. It’s a goal-oriented long-term plan, to get things done with the elements of the brain. . “