1. Play sports to build neurons
A few years ago, the majority of scientists were convinced that the brain took its final shape a few years after birth and that any subsequent modification could only be negative: loss of neurons due to the consumption of alcohol and other toxic substances, damage to the brain caused by impact to the head, degeneration due to age or disease. It was believed that the adult brain was unable to make new cells. But we were wrong! The brain of an adult continues - partially - to manufacture it. This process, called neurogenesis , is stimulated by physical exercise. Sport has a beneficial influence on the skills necessary for thinking and developing strategies. The effects are more marked in those who train regularly for at least 30 minutes, and this for at least six months. Movement is good for the heart and the arteries , which provide oxygenation and food to the brain, two essential factors for its proper functioning. If the brain represents only 2% of the total volume of the human body, it consumes no less than 20% of the oxygen inhaled by the lungs and 25% of the overall energy supply. When the intake is insufficient, the pulse weakens. To meet the needs of this energy-intensive brain, the heart and arteries must be functioning optimally.
Playing sports also influences brain chemistry and, more specifically, substances that play a role in internal communication, neurotransmitters . After a hard day's work, for example, all you have to do is put on your sneakers for a jog or a bike ride, so that fatigue flies away and gives way to a feeling of well-being. Physical exercise does indeed give you a real boost. Why ? Quite simply because when we play sports, our body releases endorphins , de-stressing neurotransmitters that promote concentration after exercise.
2. Eat fish and flax seeds
Our brain is made up of 60% fat and these fats have several functions there. But, as with all organs for that matter, one type of fat is not the other. Saturated fat, the cause of atherosclerosis (the narrowing of blood vessels and poor circulation), is bad for the brain. Not to mention the increased risk of stroke ... It is therefore absolutely necessary to limit your consumption of saturated fat .
Our brain craves polyunsaturated fats that contain fatty acids essential for healthy neurons. These are the famous omega 3 and 6 . In principle, it should be consumed in equivalent proportions. But the Western-style diet provides significantly more omega 6. The result? The intake of arachidonic acid (the omega 6 fatty acid that the brain must get from the diet) is often too much. However, an excess of omega 6 increases the level of prostaglandins, substances that can cause inflammation of the vascular walls which in turn leads to the formation of clots in the blood.
Besides arachidonic acid, the brain also needs DHA , a second essential fatty acid which we will spare you the full name. It is mainly found in fatty fish such as salmon, mackerel, sardines, herring ... as well as in linseed oil. Few of them have sufficient DHA levels. However, studies have shown that a deficiency is frequently associated with memory problems. We will therefore not hesitate to include oily fish on the menu once or twice a week and to season our salad with linseed oil, or even to consume flax seeds for breakfast.
3. Prevent any vitamin B deficiency
Vitamins are not only essential for the metabolism, they are also essential for the proper functioning of memory. It is mainly the B vitamins that influence the production of specific neurotransmitters.
Deficiencies mainly threaten those who follow a low calorie or unbalanced diet, as well as those who abuse alcohol. It is suspected, for example, that vitamin B1 deficiency may be the cause of drowsiness and a longer reaction time. In alcoholics, it can cause Korsakov syndrome, which is signaled by memory impairment and problems with spatial and temporal orientation. A lack of vitamin B2 is the cause of stress. Vitamin B12 deficiency causes mental confusion and is believed to be the root cause of one of the forms of dementia. Sadly, the process is irreversible. Neurons destroyed as a result of vitamin B12 deficiency cannot be restored. Vitamin B12 deficiency can be caused by a poor assimilation of this vitamin (it
Vegetarians are also at an increased risk of deficiency, because B12 is only contained in foods of animal origin. Folic acid, or vitamin B9, is needed to prevent any risk of irritability, memory loss, and slow thinking.
4. Drink lots of water
Dehydration is a serious threat to the brain, and many of us don't drink enough. To do this well, you should at least consume a liter and a half of water per day! When you play sports or it's hot, you have to drink a lot more. Coffee, tea and alcohol don't count! They are, in fact, diuretics and make us lose water. As soon as you feel thirsty or start to have a headache, you are already lacking water. Dehydration is quickly accompanied by mental confusion, problems with concentration and immediate memory. This explains why in summer, during a heat wave, some elderly people seem visibly dazed. They simply forgot to drink enough!
5. Stabilize your glucose level
The brain gets most of its energy from glucose that the body makes from the carbohydrates provided by food. Enzymes in the digestive tract convert them into glucose. This glucose is absorbed into the blood and allows the brain to refuel.
But not all carbohydrates are created equal. Simple carbohydrates (eg sugar) are quickly converted into glucose. This sudden increase in glucose levels causes the pancreas to produce a lot of insulin to lower it. This reactive hypoglycemia hinders concentration and the proper functioning of immediate memory. In schools, teachers have also noticed that their students are often less attentive after recess, because of the sudden drop in blood sugar levels following the consumption of a snack and a soda (all two rich in fast sugars).
To keep our brain in top condition, we need carbohydrates that can maintain good energy levels in the blood for a long time. These are the complex carbohydrates that are found in abundance in whole grains and most vegetables. Their transformation into glucose takes place much more slowly and the level of glucose in the blood therefore remains much more stable.
6. Get plenty of antioxidants
Free radicals are byproducts of cell metabolism. They are hyperreactive particles which try by all means to bind together and thus damage healthy cells. This oxidation process (which can be compared to rust attacking iron) is continuous. Certain cells, such as neurons, are particularly vulnerable to free radicals. Fortunately, the body produces its own antioxidant substances, which are able to fight them and therefore prevent damage. But, over the years, the production of antioxidants decreases. In addition, if we adopt an unhealthy lifestyle (too fatty food, alcohol, cigarettes ...), we impose excessive effort on the brain. The solution ? Make sure you eat foods rich in antioxidants every dayto limit the damage. For this, we favor vitamins C (red fruits, citrus fruits, Brussels sprouts, broccoli ...) and E (potatoes, olive oil, pumpkin and sunflower seeds ...).
7. Get enough sleep
Lack of sleep is particularly bad for the brain . It slows down its functioning and causes difficulty concentrating and thinking while affecting short-term memory. The rule of thumb for maintaining a healthy mind? Get enough sleep. Here are some tips for sleeping well:
- avoid exciting substances such as caffeine
- do not give in to the evening drink in the hope of sleeping better. Alcohol can make you drowsy and make it easier to fall asleep, but it disrupts deep sleep, which is the phase during which you recover best.
- exercise to have healthy fatigue, but never less than three hours before going to bed. The pulse and body temperature must have time to return to normal before falling asleep. Also, be sure to sleep in a cool room so that your body temperature can drop.
- The brain involuntarily focuses on a multitude of stimuli. This is why, for example, noise wakes us up. So remember to sleep in a calm and silent environment. No radio or TV in the bedroom at bedtime.
8. Work rationally
Chaos at work, chaos in the ciboulot! Working in a methodical and orderly manner allows better recording of information. That doesn't necessarily mean a clean slate on your desk. Rather, it is about prioritizing your ideas and experiences and memorizing them according to the principle of associations of ideas.
When our existence is chaotic, memory and the capacity for work suffer. If you need to complete a job on a tight deadline, it's best to take it step by step. As soon as part of the job is done, look at it with the necessary hindsight to see if it fits into the logic of the whole, then move on to the next step.
By proceeding systematically, we make better use of our memorization capacities. By dispersing, we lose the thread of our ideas and we impose an excessive effort on our brain which, for its part, no longer distinguishes the essential from the accessory.
9. Breathe in as few toxins as possible
The neurotoxins (substances harmful to the brain) are everywhere: they are heavy metals in paints, solvents, herbicides, cleaning products ... One of the first things you notice in those often in contact with heavy metals is a decrease in memorization faculties.
The carbon monoxide (released from heaters or faulty water heater but also present in cigarette smoke, exhaust gases ...) can, too, jeopardize the proper functioning of the brain, because that it takes the place of oxygen in red blood cells. Carbon monoxide can damage the hippocampus and limit the transfer of information from immediate memory to long-term memory.
10. Manage your stress
Stress negatively influences the brain , and in particular memory. It slows down, among other things, the manufacture of new neurons in the hippocampus. The stress hormone called cortisol is a well-known enemy of the hippocampus, and therefore of memory and the brain's ability to gather new information. To know how to fight concretely against stress.
To be able to memorize information, the brain must be receptive to it. It is, in fact, only on this condition that new information can be stored there. It presupposes that we give it due attention and not be occupied with other things. People who are anxious or depressed are not able to hold back anything. When you feel depressed, you absolutely have to get help from a specialist, before you start worrying about your memory.
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