Exercise to keep your brain healthy
Exercise causes physical changes to your brain that invigorate your thinking, reasoning memory and mood. For you to have a healthy brain you have to do the following; Aerobic exercise, regular aerobic exercise boosts blood flow to your brain, and also boosts the size of your hippocampus, the part of your brain that's involved in verbal memory and learning, Small says, Weight training, doingYoga, and Tai chi.
https://youtu.be/ms_pu76idMQ
In this section, I will reveal the type of exercise that women should be doing in midlife to keep their brains younger, manage menopausal symptoms and safeguard against future dementia. Your brain determines every aspect of your life
Exercise actually causes physical changes to your brain, There are no two ways about it: your brain receives positive benefits -Aerobic exercise in particular - the kind that makes your heart beat faster- enhances blood flow and circulation, pumping more oxygen and nutrients to the brain.
It is this enhanced blood flow that makes you feel clearheaded after exercise while working its magic behind the scenes, stopping your arteries from getting clogged up. Plus, when you move your body enough, endorphins, your body's natural painkillers, flow freely.
Automatically lifting your mood. Serotonin is released, relaxing you and making you happy. The antidepressant effects of exercise have also been linked to a drop in stress hormones, which we all could use.
At the same time, exercise stimulates the growth of hormones that promote the growth of new brain cells and connections, and also acts as a first aid kit for any brain cells in need of repair. Thanks to that, your brain experiences increased plasticity and connectivity,
Improving your ability to make and retain memories. Plus exercise keeps your DNA young. Higher levels of exercise have been linked to a good nine fewer years of brain ageing. Exercise is not only a muscle-building, stress-busting, endorphin-releasing memory-enhancer.
And time reverser - it powers up your immune system too. Regular exercise tunes down inflammation, increasing your defence against a variety of diseases, not least of which is Alzheimer’s. Leading an active lifestyle keeps your brain younger. Compared to physically active people.
Sedentary people show an acceleration of brain cell ageing and brain shrinkage while exhibiting a much higher number of plaques associated with Alzheimer’s. People as young as thirty, forty and fifty with a sedentary lifestyle have these adverse brain changes.
Far ahead of their time in life than they should be. But we now know that different types of physical exercise can slow down brain shrinkage, improve mental function, and even prevent the onset of mental decline later in life.
Recent breakthroughs have shown that even women carrying the genetic mutations that cause Alzheimer’s disease can lower their risk of ever developing the disease by engaging in the right physical activity.
So not only is keeping your body moving a crucial component of leading a brain-healthy life, but it also has the effect of turning back the clock and reducing genetic risk for diseases. Today, a lack of physical exercise is listed as one of the top risk factors for Alzheimer’s.
For many women, trying to find the time, energy and resources in midlife to exercise can be real challenge because of the demands placed on them at this time of life. That much coveted“me time” can also coincide with the beginnings of peri-menopause.
When you can’t sleep and are not feeling at your best, hitting the gym is probably the last thing on your mind. In the years leading up to menopause and even more so post-menopause, the drop in hormones can trigger fatigue, slow your metabolism, promote achy joints, and reduce stamina, all combining to make the sofa appear more inviting than a workout.
Thankfully, there are lots that you can do to get your body moving in the right way. The beneficial effects of exercise on the brains of women are as evident in your twenties as they are in middle age. Exercise lowers the risk of mental decline more in women than in men, reducing your future risk of dementia. Exercise is as critical to your health.
As mammograms and annual checkups are. It becomes even more crucial once you hit fifty and want
to counteract a number of menopause-related effects as well as muscle loss. But there are real differences between men and women that cause different responses to exercise.
Not only do men and women differ in the way they age - they also have different reactions to their workouts. New research suggests that, for the average woman, low-to-moderate intensity exercise is generally better than exercise that favours an intense burst of effort.
In the exercise world, low-to-moderate intensity exercise is anything that ups your heart rate and makes you sweat lightly rather than profusely. You can carry on a conversation albeit a little out of breath, but you couldn’t start singing.
Whereas, in high-intensity exercise, like you do in a spin class, you can only get out a few words here and there, and can’t hold a full conversation. The problem with high-intensity exercise for midlife women is it increases cortisol.
And cortisol promotes stress, while at the same time increasing inflammation and exacerbating the risk of joint, muscle and heart disease. Elevated cortisol reduces the levels of other important hormones, like progesterone, promoting hot flashes, anxiety, and even the potential for depression.
By not taking cortisol into consideration, high-intensity regimes can create more trouble than they’re worth, especially from peri-menopausal and menopausal
Steps to keep your brain sharp
- Staying physically active. doing physical Exercise will keep your brain sharp
- Getting enough sleep. Sleeping for 8 hours is so healthy for your brain.
- Not smoking.
- Having good social connections.
- Limiting alcohol and avoiding it at all cost
- Eating a Mediterranean-style diet.
.jpg)
No comments:
Post a Comment