YOUR BRAIN: User manual
Brain health is a fundamental aspect of our lives, taking care of this organ is important.
Below are some evidence-based tips that can help you improve and maintain your brain health.
Nutrition for the brain
- Diet: Prioritize foods such as fruits, vegetables, whole grains, fish, olive oil and legumes.
- These foods are rich in antioxidants and omega-3 fatty acids, which protect neurons.
- Limit sugar and saturated fats: An excess of these nutrients can cause neurodegeneration.
- Hydrate yourself: Drink enough water throughout the day to keep your brain well oxygenated and functioning optimally.
Physical activity for the brain
- Regular physical activity: Practice aerobic exercise (walking, running, swimming) and strength training at least 3 times a week. Exercise stimulates the creation of neurotransmitters such as serotonin and dopamine, which improve mood and cognitive function.
- Cognitive exercise: Solving crossword puzzles, games like sudoku, building puzzles, learning a new language or playing a musical instrument can help the brain and keep it active. You can also read books, magazines or newspapers.
MENTAL HEALTH FOR THE BRAIN
Stress managementPracticing relaxation techniques such as meditation, yoga, or deep breathing can reduce stress and improve cognitive function.
- Quality sleepGetting enough sleep is essential for memory consolidation and brain cell repair.
- Social connection: Interacting with friends and family strengthens brain connections and reduces the risk of depression.
Other important tips:
RememberThese tips are general and it is important that you consult your doctor for personalized recommendations.
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