3 tricks to maintain your reminiscence and your mind
Institutional companions for 7 years now, the B2V Observatory of Recollections notably helps the Fondation Vaincre Alzheimer in its missions to lift consciousness among the many normal public about strategies of stopping Alzheimer’s illness.
On the event of World Alzheimer’s Day – September 21, 2022 – Dr Maï Panchal, Scientific Director of the Vaincre Alzheimer Basis, provides us good practices for caring for your reminiscence and your mind.
1 – Follow common and sustained bodily exercise
The observe of a bodily exercise will make it attainable to scale back blood strain (a hypertension
is a vital danger issue for cognitive decline and Alzheimer’s illness).
It would additionally assist to secrete helpful neurotransmitters for the mind comparable to dopamine or serotonin.
There isn’t any sport that’s higher than one other: strolling, working, biking, tennis, and so forth. All sports activities are good for reminiscence and the mind. The essential factor is to register the observe of bodily exercise over the long run and as much as one hour a day ideally or 8,000 steps.
For this reason strolling is likely one of the most highlighted bodily actions within the prevention of neurocognitive ailments as a result of it’s the best to implement each day.
As well as, strolling outside permits you to oxygenate your mind and replenish with mild and vitamin D, which helps to battle despair or weight problems, and to have a greater high quality of sleep.
This impact is confirmed even within the presence of the illness. Thus, the illness progresses considerably slower in sufferers practising common bodily exercise than in sedentary sufferers.
2 – Have a very good high quality of sleep
An excellent high quality of sleep is outlined by the alternation between phases of deep sleep and phases of sunshine sleep.
Sleep has this unbelievable capability to have the ability to cleanse the mind, throughout the phases of deep sleep, of the poisonous proteins that now we have gathered throughout the day. One in every of these, beta-amyloid, is likely one of the poisonous proteins in Alzheimer’s illness that accumulates each day and tends to be eradicated by good high quality sleep.
Bodily exercise, social ties and identified suggestions comparable to a balanced food regimen and even avoiding screens earlier than falling asleep can enhance the standard of your sleep.
3 – Foster social ties
Speaking, exchanging, being intellectually stimulated by work, hobbies and environment, being inquisitive about one thing and even touring, will permit your mind and reminiscence to work.
All that is straight associated to cognitive reserve, an important idea based mostly on the belief that the mind can deal with mind harm, both through the use of its pre-existing neural networks or by activating new neural connections by work, social interactions , recreation, and so forth.
By working and growing your cognitive reserve, it’s attainable to consolidate your neural networks and make them extra environment friendly. Confronted with Alzheimer’s illness, this reserve permits the institution of compensation mechanisms to take care of the event of mind harm.
This helps to delay the onset of signs. And excellent news, there isn’t a age to start out working in your mind and your reminiscence!
“The genetic facet comes into play after all once we speak about neurocognitive ailments or Alzheimer’s.
Nonetheless, it is extremely essential to keep in mind that these ailments are multifactorial and that we should due to this fact play on a number of fronts on the similar time to forestall them and attempt to delay their look.
Practising a bodily exercise, sleeping effectively, consuming a balanced food regimen, growing one’s social interactions and never isolating oneself are all actions to take to maintain one’s mind, one’s reminiscence but additionally one’s well being and oneself in a means normal” concludes Dr Maï Panchal.
#suggestions #care #reminiscence #mind