People are afraid of aging, first, because the aging of organs may bring health problems,
Second, I am afraid that with the growth of age, the memory, thinking ability and flexibility of the brain will decline.
This will bring a lot of trouble to people's work and life.
At the same time, modern research also found that,
The aging speed of the brain is closely related to people's healthy life.
The Journal of the American Medical Association published a study,
Scientists have found that,
The thickness of the "cortex" of the brain of the long-lived elderly is thicker than that of ordinary people.
It is equivalent to twice that of ordinary elderly people.
The thicker the sebum layer of the brain,
The slower the brain ages.
So what is the cortex of the brain?
In fact, the cerebral cortex is like a crumpled newspaper.
The area and thickness of cortex after flattening and stretching,
It determines the functional strength of people's memory, thinking ability, judgment ability and language ability.
The thicker and longer the cerebral cortex, the smarter the human brain will be.
Many people who live long even have brains as flexible as those of young people.
You can read books and communicate with people online very easily, making you look younger.
With a more flexible and sober brain, it can enrich the amateur life of the elderly and prolong the healthy life of people.
Generally speaking, after 45 years old, people's brains begin to decline.
After the age of 60, the brain will shrink at the rate of 15% per year.
In recent years, brain experts all over the world are studying the subject of delaying the aging of the human brain.
Judging from the research results published by experts in various professional newspapers and periodicals,
A scientific diet helps to delay brain aging.
Brain experts have given the following suggestions, suggesting that you collect them!
1. Eat at least 5 servings of fruits and vegetables every day (each serving 100g).
Brain experts found that,
Eating more fruits and vegetables helps to slow down the decline of brain cognitive ability.
Researchers conducted a six-year follow-up survey of more than 3,000 people over 65.
The results show that the elderly who eat more than 5 servings of fruits and vegetables every day,
The probability of cognitive decline is about 40% lower than that of the elderly who don't like fruits and vegetables.
Vitamins and antioxidants in vegetables and fruits,
These substances are important substances to keep the brain flexible,
It is recommended that you eat at least 300,500 grams of vegetables and 200,350 grams of fruit every day.
2. Eat more foods rich in choline.
According to a study published in the American Journal of Clinical Nutrition,
Compared with people who consume less choline,
People who ingest a lot of choline in brain MRI scans,
Brain atrophy slows down. People who consume less choline,
It is more prone to cognitive decline.
Moreover, these people who consume less choline for a long time are in MRI brain scans.
The white matter signal in the brain is higher, which indicates that they are more prone to vascular health problems.
So which foods contain more choline?
That is our common eggs, chicken liver, milk and so on.
Therefore, it is suggested that you should always eat more of this kind of food in moderation.
3. Use natural spices when cooking.
Many natural spices, such as pepper, pepper, cumin, star anise and so on.
These spices can not only make our food more flavorful and fragrant.
This also helps to reduce our dependence on oil and salt in cooking.
Invisibly, people will use less oil and salt to flavor.
At the same time, many of these natural spices contain antioxidants.
This is good for our brain health and body.
It is suggested that you use onion, garlic, lemon, pepper, mint and cumin to replace some oil and salt in your daily cooking.
4. Marinate the cooked meat first.
Fat, protein, sugar and other ingredients are widely found in meat products.
These substances will have a series of complex chemical reactions at high temperature.
Finally, advanced glycation end products are formed, which accelerates the aging of human brain.
Glycosylation end products are the most abundant in fried, barbecue and bacon foods.
What about reducing glycosylation end products?
An effective behavior is to increase the moisture content in food.
Therefore, it is suggested to soak in soy sauce or cooking wine when you are in cook the meat.
Let the water penetrate into the meat and increase the water content in the meat.
5. Eat fish once a week
Fish contains DHA needed by the brain.
DHA, also known as "brain gold", is one of the favorite substances in the brain.
Therefore, eating fish once a week helps to supplement the substances needed by the brain.
Especially deep-sea fish, because deep-sea fish keep out the cold,
Will produce more omega-3 fatty acids to maintain body temperature,
This substance is also good for brain health.
6, often eat nuts, staple food and miscellaneous grains.
Coarse grains and nuts are rich in omega-3 fatty acids.
They are also rich in vitamin E and minerals such as zinc and selenium.
Promote brain flexibility and delay brain aging.
Researchers at the University of Washington found that,
Too little intake of coarse grains and nuts is one of the high-risk causes of premature death.
Eating nuts and miscellaneous grains often helps to prevent Alzheimer's disease.
7. Drink some tea every day
Whether it is green tea or black tea, it will contain tea polyphenols.
This ingredient is a very good antioxidant.
It can prevent the oxidation of the body from damaging the brain and various organs of the body.
But I want to remind everyone here that drinking tea is good.
But it is not recommended that you drink strong tea, which will stimulate the brain.
Not good for health. Light tea is the best.