People who enjoy remarkable longevity, known as “superAgers,” live into their 80s and have minds as sharp as when they were young. Brain health specialist Marc Milstein explains in his book The Age-Proof Brain how these people manage to keep their brains young and fight off neurological conditions like dementia. He introduced the habits of these long-lived people into his daily routine, especially those related to diet and exercise, writes CNBC. Here’s what you can eat in a normal day to keep your brain young and focused, according to the expert:Dr . Milstein confesses that he wakes up at 7:00 in the morning and instead of making a coffee, he drinks a glass of water. Explication? The human brain is made up of 70% water, and hydration helps maintain optimal brain activity. Then, he goes outside for a ten-minute walk, followed by a protein-rich breakfast. Usually, the first meal of the day includes one of the following options: Oatmeal with berries and peanut butter. Poached eggs and avocado or banana and almond butter, with whole grain bread. Tacos with scrambled eggs and cooked or raw spinach, black beans, diced tomatoes and guacamole. Smoothie made with greens, berries, bananas, steamed beets, Greek yogurt, nut butter and chia seeds. Layered parfait with unsweetened Greek yogurt, berries, and nuts.When he takes his kids to school, Milstein asks them what they’re learning. This helps him learn things outside his work area, which is good for the brain. Also, the little ones show him the latest in music, so he stays up to date with everything new. The expert prefers to start work with the most difficult and creative tasks, while the brain is more alert. Every half hour he tries to take a two-minute break to relax. At 11:30 he exercises before lunch. In the summer, go swimming, which has been found to improve memory, cognitive function, and energy levels. Next is lunch, when you choose from these menus: Whole grain tortilla wraps with leafy greens, beans, and lean proteins like tuna, salmon, tofu and chicken Wholemeal bread sandwich with spinach, tomato, avocado and unprocessed meat, nitrate-free. Salmon with grilled vegetables and brown rice or quinoa. Lean meat steak and vegetables such as peppers, carrots, cauliflower, mushrooms and broccoli. Chicken and avocado salad with blueberry balsamic dressing, with brown rice or whole wheat pasta. Salmon-avocado or cucumber sushi rolls made with brown rice and edamame or miso soy bean soup. The human brain is based on social connections, so the expert tries to eat at least once a week in the company of someone close, either a relative or friend. If his energy starts to wane, Milstein always has healthy snacks on hand, such as hummus, raw vegetables, nuts, seeds, bananas, and cheese. After work, on the way home, he calls a family member or a friend to see how he’s doing and have a little joke or listen to a stand-up act, a funny audiobook or a podcast – these are small, mundane things that help him relax. Three or four times a week, he does between 30 and 60 minutes of sports. The brain loves physical activity, so a run, a game of tennis or basketball is great therapy after a day’s work. But a simple walk in the park is also an excellent escape to relieve stress. Frittata with broccoli, asparagus, mushrooms, spinach, roasted red pepper and cherry tomatoes. Salmon with a little olive oil and brown rice or quinoa. Fajitas with chicken or tofu, black beans, bell pepper strips, and onions with whole grain tortillas. Fish with miso and some steamed broccoli. Grilled Chicken with Sweet Potatoes and Steamed Green Beans. Lean pork chops with broccoli and zucchini noodles or whole-grain pasta. Once or twice a week, Milstein plays musical instruments with his family or finishes a movie he started the night before, though most of the time he ends up he watches YouTube videos that others show him. What matters is that after dinner you spend time enjoying yourself with family members. Before you climb into bed, check the latest news on your favorite baseball team and talk to your wife about what happened during the day. At 9:30 p.m. they turn off the phone and play some music before turning off the lights. Weekends are dedicated to exploring and relaxing. Whether he’s taking his family on a trip, going to a movie, a sporting event or a show, it’s important that it’s something new, because novelty is good for the brain, says the expert. But he always makes sure to save a little time for… nothing. Sometimes this can mean sitting with your feet up, other times going to the garden and looking at the flowers or admiring the sunrise. It’s not really “nothing”, but it’s simple moments in life that you have to enjoy in while breathing deeply and which you can easily miss during the week. All this, concludes Marc Milstein, contributes to well-being and helps you keep your brain in shape, writes doctorulzilei.ro.
2024-02-09 00:03:58
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