Neurologist reveals secrets of active longevity for the brain

It is possible to slow down age-related changes and keep your mind sharp even in old age. To do this, it is necessary to adhere to proper nutrition, do not neglect physical activity and read as much as possible. Ekaterina Demyanovskaya, a neurologist and expert at the Hemotest laboratory, told Izvestia about this on April 4.

According to her, even at an advanced age, brain functions should not suffer so much as to bring pronounced discomfort in life and in everyday life. The first thing you should pay attention to is the diet. The brain is very energy-intensive, it "takes away" about 20% of the body's total energy. Omega-3 polyunsaturated fatty acids are important for its proper functioning — they support the integrity of brain cells. Natural sources of such acids are fatty varieties of marine fish (pink salmon, saury, herring), flax seeds, oil and walnut kernels.

"It is also very important to get enough antioxidants, substances that protect cells from the damaging effects of free radicals," Demyanovskaya added.

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She clarified that fresh berries, fruits and vegetables such as blueberries, raspberries, strawberries, spinach, sweet peppers, and broccoli are rich in antioxidants. You should not forget about B vitamins either.: they support the functioning of the nervous system, and their deficiency can lead to memory impairment and other cognitive impairments, the expert said. The sources of these vitamins are cereals, meat and dairy products, eggs, and legumes. But according to the expert, it is better to reduce the amount of refined sugar and semi-finished products: such products can provoke metabolic disorders that can negatively affect brain function.

"Another important factor is physical activity. Regular exercise stimulates the blood supply to the brain, strengthens existing neural connections and promotes the formation of new ones," the neurologist noted.

She explained that the brain, like muscles, needs to be trained to solve logical riddles and puzzles, learn foreign languages, read as much as possible, and play intellectual games. However, walking in the fresh air is no less important. Demyanovskaya noted that coordination and orientation on the terrain are also controlled by the central nervous system and must be maintained.

"If possible, we need to keep working as long as possible. Studies have shown that paid activities contribute to the maintenance of cognitive functions," the doctor said.

She clarified: among other things, you need to learn how to cope with stress — meditate, use deep breathing and muscle relaxation techniques, sleep at least 7-8 hours a day, and be sure to find time for hobbies and socializing with loved ones. But social isolation, according to the expert, on the contrary, can worsen cognitive abilities.

Earlier, on April 1, Yulia Dobrynina, a business psychologist and crisis consultant, told Izvestia how to regain motivation. According to the expert, it is important to honestly admit that it is no longer possible to move forward. This is not a weakness, but a normal reaction of the body to overload. In addition, it is important not just to rest, but to recover well, sleep will help in this — deep and without alarms, walks in nature, away from the hustle and bustle, as well as silence — turning off gadgets and time alone.