Bad for the brain: protection against age -related changes

Bad for the brain: protection against age -related changes

Chapter 1: brain aging: inevitability and handling

Aging is a complex and multifaceted process that affects all organs and systems of the body, including the brain. Age -related changes in the brain, although inevitable to a certain extent, do not have to lead to a significant decrease in cognitive functions and a deterioration in the quality of life. Understanding the mechanisms of aging of the brain allows you to develop strategies aimed at slowing this process and maintaining optimal brain activity throughout life.

1.1. Structural and functional changes in the aging brain:

• Reducing the volume of the brain: With age, there is a gradual reduction in the total volume of the brain, especially in areas responsible for memory, training and higher cognitive functions, such as prefrontal bark and hippocampus. This is due to a decrease in the number of neurons, a reduction in dendritic connections and a decrease in the volume of white matter.
• Reducing neurotransmissance: The synthesis and release of neurotransmitters, such as dopamine, serotonin, acetylcholine and GABA, are reduced. This affects the rate of transmission of nerve impulses, mood, motivation, attention and other cognitive processes. For example, a decrease in the level of acetylcholine is associated with a deterioration in memory and learning, and a decrease in dopamine levels with a deterioration in motor function and motivation.
• Access of protein units: With age, abnormal protein units accumulate in the brain, such as beta-amyloid plaques and neurofibrillar balls consisting of Tau-protein. These units disrupt the normal function of neurons and contribute to their death, which is a characteristic sign of neurodegenerative diseases, such as Alzheimer’s disease.
• Reducing cerebral blood flow: The age -related narrowing of the vessels and the violation of their elasticity lead to a decrease in cerebral blood flow. This reduces the flow of oxygen and nutrients to neurons, which worsens their function and increases the vulnerability to damage. Chronic brain ischemia can lead to cognitive impairment and increased risk of stroke.
• Inflammation: With age, the processes of chronic inflammation are enhanced in the brain, which may be associated with the activation of microglia, immune brain cells. Chronic inflammation contributes to neurodegeneration and worsens cognitive functions.
• Oxidative stress: With age, the formation of free radicals increases and the effectiveness of antioxidant protection decreases, which leads to oxidative stress. Free radicals damage brain cells, including DNA, proteins and lipids, which accelerates aging and increases the risk of neurodegenerative diseases.
• Violation of synaptic plasticity: With age, the ability of synapses (contact places between neurons) is worsening to change its structure and strength, which is the basis for learning and memory. A decrease in synaptic plasticity complicates the formation of new neural connections and weakens the existing ones.

1.2. Factors affecting brain aging:

The speed and nature of the aging of the brain is affected by many factors, both genetic and environmental. Understanding these factors allows you to develop individual strategies for the prevention and slowdown of age -related changes.

• Genetics: A genetic predisposition plays an important role in determining individual vulnerability to age -related changes in the brain and the development of neurodegenerative diseases. For example, the presence of certain options for the APOE4 gene increases the risk of Alzheimer’s disease.
• Life: The lifestyle has a huge effect on the health of the brain. Improper nutrition, lack of physical activity, smoking, alcohol abuse and chronic stress accelerate the aging of the brain and increase the risk of cognitive disorders.
• Nutrition: The lack of necessary nutrients, such as vitamins, minerals, antioxidants and omega-3 fatty acids, can negatively affect the function of the brain and accelerate its aging. Balanced and diverse nutrition, rich in useful substances, is necessary to maintain brain health.
• Physical activity: Regular physical activity helps to improve cerebral blood flow, increase neurogenesis (the formation of new neurons) and increase the level of neurotrophic factors, such as BDNF (brain neurotrophic factor) that support the health and function of neurons.
• Cognitive activity: Constant mental stimulation, such as reading, solving puzzles, studying a new language or mastering new skills, helps maintain cognitive functions and reduce the risk of cognitive impairment.
• Social activity: Maintaining active social ties and participation in public life helps to improve cognitive functions and reduce the risk of depression and dementia.
• Chronic diseases: Chronic diseases, such as diabetes, hypertension, cardiovascular diseases and obesity, increase the risk of age-related changes in the brain and cognitive disorders.
• Head injuries: Head injuries, especially repeating, can increase the risk of developing neurodegenerative diseases in the future.
• The effects of toxins: The effect of toxins, such as heavy metals and pesticides, can damage the brain and accelerate its aging.
• Sleep quality: The lack of sleep or poor sleep quality can negatively affect the function of the brain and accelerate its aging. Sufficient and high -quality sleep is necessary for the consolidation of memory and restoration of brain functions.

1.3. Early signs of age -related brain changes:

Recognition of early signs of age -related changes in the brain allows you to start preventive measures in time and slow down the progression of these changes. It is important to consult a doctor when the following symptoms appear:

• Memory deterioration: Forgetfulness, difficulties with memorizing new information, repeating the same questions, loss of things.
• Difficulties with concentration: Dispency, distractability, difficulties with the performance of tasks requiring concentration.
• Slow down thinking: Slow reaction, difficulties with decision -making, the need for greater time to process information.
• Difficulties with speech: Difficulties with the selection of words, forgetting the names of objects, hesitation in speech.
• Problems with orientation in space: Difficulties with navigation in familiar places, loss of a sense of direction.
• Changes in mood: Irritability, apathy, depression, anxiety.
• Changes in behavior: A decrease in interest in the world, refusal to communicate, strange or inappropriate behavior.
• Sleep violation: Insomnia, frequent awakening at night, difficulties with falling asleep.

Chapter 2: Bad as a tool for protecting the brain from age -related changes

Bades (biologically active additives) are concentrated sources of nutrients, which are designed to supplement the diet and maintain health. Some dietary supplements have neuroprotective properties and can be useful for protecting the brain from age -related changes.

2.1. The principles of the action of neuroprotective dietary supplements:

Neuroprotective dietary supplements can have a positive effect on the brain in various ways:

• Antioxidant Protection: Neutralization of free radicals and a decrease in oxidative stress.
• Anti -inflammatory action: Reducing inflammation in the brain.
• Improving cerebral blood flow: The expansion of blood vessels and an increase in the intake of oxygen and nutrients to neurons.
• Support for neurotransmissions: An increase in the synthesis and release of neurotransmitters.
• Protection of neurons from damage: Prevention of the death of neurons and maintaining their function.
• Improving synaptic plasticity: Stimulation of the formation of new neural connections and strengthening existing.
• Support for myelinization: Improving the formation of the myelin membrane of the nerve fibers, which contributes to a faster and more effective transmission of nerve impulses.
• Neurogenesis: Stimulation of the formation of new neurons in certain areas of the brain, such as hippocampus.

2.2. The main groups of dietary supplements to maintain brain health:

There are many dietary supplements that can be useful to maintain brain health and protect against age -related changes. Below are the main groups of these additives and their main properties:

• Antioxidants:

  • Vitamin C: A powerful antioxidant protects brain cells from damage caused by free radicals. Participates in the synthesis of collagen, which is necessary for the health of the vessels of the brain.
  • Vitamin E: A fat -soluble antioxidant protects cell membranes from damage caused by lipid oxidation. Improves cerebral blood flow and cognitive functions.
  • Coenzim Q10 (COQ10): An important component of mitochondria is involved in the production of energy. It has antioxidant and anti -inflammatory properties. Improves brain function and protects it from neurodegeneration.
  • Alpha-lipoic acid (ALA): Universal antioxidant, acts both in the aquatic and in the fat environment. Protects brain cells from damage caused by free radicals and toxins. Improves the function of mitochondria and metabolism of glucose in the brain.
  • Resveratrol: Polyphenol contained in red wine, grapes and other fruits. It has antioxidant, anti -inflammatory and neuroprotective properties. Activates sirtuins, genes that play a role in longevity and protection of cells from stress.
  • Pycnogenol: Primorsky pine extract. A powerful antioxidant improves brain bloodstream, protects brain cells from damage and improves cognitive functions.
  • Selenium: The microelement necessary for the work of glutathioneperoxidase, an important antioxidant enzyme. Protects brain cells from damage caused by free radicals.

• Omega-3 fatty acids:

  • Eicopentenic acid (EPA) and non -zahexenoic acid (DHA): Ezmable fatty acids contained in fish oil. Important for the structure and functions of cell membranes of the brain. Improve cerebral blood flow, cognitive functions and mood. They have anti -inflammatory properties and protect the brain from neurodegeneration.

• B vitamins B:

  • Vitamin B1 (TIAMIN): Glucose in the brain is necessary for metabolism. Vitamin B1 deficiency can lead to cognitive disorders and neurodegeneration.
  • Vitamin B3 (Niacin): Participates in the production of energy in brain cells. Vitamin B3 deficiency can lead to Pellagra, a disease that is characterized by cognitive disorders, depression and dermatitis.
  • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. Vitamin B6 deficiency can lead to depression, anxiety and cognitive disorders.
  • Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA. Folic acid deficiency can lead to cognitive disorders, depression and dementia.
  • Vitamin B12 (cobalamin): It is necessary to maintain the health of nerve cells and the synthesis of myelin. Vitamin B12 deficiency can lead to cognitive impairment, depression, dementia and neurological problems.

• Nootropics:

  • Ginkgo biloba: Improves brain bloodstream, memory and cognitive functions. It has antioxidant and anti -inflammatory properties.
  • Gotted Circle: Improves memory, concentration and cognitive functions. It has antioxidant and anti -inflammatory properties.
  • Montonnier Bacofe: Improves memory, training and cognitive functions. It has antioxidant and anti -inflammatory properties.
  • L-Carnitin: Participates in the transport of fatty acids in mitochondria, where they are used to produce energy. Improves brain function, memory and cognitive functions. It has antioxidant properties.
  • DMAE (dimethylaminoethanol): Acetylcholine precursor, neurotransmitter, which plays an important role in memory and training. Improves memory, concentration and cognitive functions.
  • Piracetam: Synthetic nootropic, improves cognitive functions, memory and training. It increases brain bloodstream and improves glucose metabolism in the brain.
  • Cerebrolysin: A peptide preparation contains neurotrophic factors that support the health and function of neurons. Improves cognitive functions, memory and training. Protects the brain from neurodegeneration.

• Plant adaptogens:

  • Ginseng: Improves energy, concentration and cognitive functions. It has antioxidant and anti -inflammatory properties.
  • Rodiola pink: Increases stress resistance, improves mood and cognitive functions. It has antioxidant and anti -inflammatory properties.
  • Ashwaganda: Reduces stress, improves mood and cognitive functions. It has antioxidant and anti -inflammatory properties.

• Other dietary supplements:

  • Phosphateidixine: Phospholipid is a component of cell membranes. Improves memory, cognitive functions and mood. Protects brain cells from damage.
  • Huperzin A: Acetylcholinerase inhibitor, an enzyme that destroys acetylcholine. Increases the level of acetylcholine in the brain and improves memory and cognitive functions.
  • Creatine: Participates in the production of energy in brain cells. Improves cognitive functions, especially memory and training.
  • Magnesium: It is necessary for the normal function of the nervous system. Magnesium deficiency can lead to anxiety, depression and cognitive disorders.
  • Zinc: It is necessary for the normal function of the nervous system. Zinc deficiency can lead to cognitive disorders, depression and dementia.
  • Curcumin: Polyphenol contained in turmeric. It has antioxidant, anti -inflammatory and neuroprotective properties. Improves memory, cognitive functions and mood. Reduces the risk of developing Alzheimer’s disease.
  • N-Acetylcistein (NAC): Glutathione precursor, an important antioxidant. Protects brain cells from damage caused by free radicals and toxins. Improves brain function and reduces the risk of developing neurodegenerative diseases.
  • L-theanine: The amino acid contained in green tea. Improves relaxation, concentration and cognitive functions. Reduces anxiety and improves sleep quality.
  • Caffeine: Stimulant, improves energy, concentration and cognitive functions. However, excessive caffeine consumption can lead to anxiety, insomnia and other side effects.

2.3. How to choose the right dietary supplement for the brain:

The choice of dietary supplements for the brain should be individual and based on the following factors:

• Age: The needs of the brain for nutrients change with age.
• Health status: The presence of chronic diseases can affect the choice of dietary supplements.
• Life: Nutrition, physical activity and other lifestyle factors can affect the effectiveness of dietary supplements.
• Individual sensitivity: Some people can be more sensitive to certain dietary supplements than others.
• Goals: What cognitive functions do you want to improve? (Memory, attention, concentration, mood).
• Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor in order to make sure their safety and the absence of contraindications.

2.4. Precautions and side effects:

Despite the fact that dietary supplements are usually safe, it is important to observe the following precautions:

• Buy dietary supplements only from trusted manufacturers: Make sure that the manufacturer has a good reputation and uses high -quality ingredients.
• Follow the packaging instructions: Do not exceed the recommended dose.
• Pay attention to possible side effects: If you notice any side effects, stop taking a dietary supplement and consult a doctor.
• Interaction with drugs: Some dietary supplements can interact with medicines. Be sure to inform your doctor about all the dietary supplements that you accept.
• Pregnancy and breastfeeding: Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding. Consult a doctor before taking any dietary supplements if you are pregnant or breastfeeding.
• Individual intolerance: You may have individual intolerance to certain components of dietary supplements. Start with a small dose and gradually increase it to check your tolerance.

Chapter 3: A comprehensive approach to brain protection from age -related changes

The use of dietary supplements should be part of an integrated approach to protecting the brain from age -related changes. This approach includes:

3.1. Healthy nutrition:

• Mediterranean diet: It is rich in fruits, vegetables, whole grains, fish, olive oil and nuts. Reduces the risk of cardiovascular diseases, diabetes and neurodegenerative diseases.
• Limiting sugar consumption and processed products: Sugar and processed products can contribute to inflammation and oxidative stress, which is harmful to the brain.
• The use of products rich in antioxidants: Berries, fruits, vegetables and green tea.
• The use of foods rich in omega-3 fatty acids: Fat fish (salmon, tuna, sardines), linen seed and walnuts.
• Sufficient water consumption: Dehydration can worsen cognitive functions.

3.2. Regular physical activity:

• Aerobic exercises: Walking, running, swimming, cycling. Improve cerebral blood flow, increase neurogenesis and increase the level of neurotrophic factors.
• Power training: They help maintain muscle mass and improve cognitive functions.
• Coordination and balance exercises: They help to improve motor skills and reduce the risk of falls.

3.3. Cognitive activity:

• Reading: It expands the vocabulary, improves memory and cognitive functions.
• Pressure solution: He trains the brain and improves cognitive functions.
• Learning a new language: Stimulates the brain and improves cognitive functions.
• Mastering new skills: Stimulates the brain and improves cognitive functions.
• Active participation in public life: Maintaining social ties helps to improve cognitive functions.

3.4. Stress control:

• Meditation: Reduces stress, improves mood and cognitive functions.
• Yoga: Reduces stress, improves flexibility and balance.
• Respiratory exercises: Reduce stress and improve concentration.
• Conducting time in nature: Reduces stress and improves mood.
• Hobbies: The occupation of your favorite business helps to reduce stress and improve mood.

3.5. High -quality sleep:

• Sufficient duration of sleep (7-8 hours a day): A lack of sleep can worsen cognitive functions.
• Regular sleep mode: Go to bed and get up at the same time every day.
• Creating a comfortable sleeping environment: Dark, quiet and cool room.
• Avoiding caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

3.6. Refusal of bad habits:

• Smoking: Budgets blood flow worsen and increases the risk of cognitive impairment.
• Alcohol abuse: Damages brain cells and increases the risk of cognitive disorders.
• Drugs: Damage brain cells and increase the risk of cognitive disorders.

3.7. Regular medical examinations:

• Control of blood pressure: High blood pressure increases the risk of stroke and cognitive impairment.
• Cholesterol level control: High cholesterol increases the risk of cardiovascular diseases and cognitive disorders.
• Blood sugar control: Diabetes increases the risk of cognitive disorders.
• Checking the thyroid function: Disorders of the thyroid gland can lead to cognitive impairment.
• Consultation with a neurologist: If signs of cognitive disorders appear, it is necessary to consult a neurologist for diagnosis and treatment.

In conclusion, the protection of the brain from age -related changes is a complex, but quite achievable task. With the help of a complex approach, including healthy nutrition, regular physical and cognitive activity, stress control, high -quality sleep, rejection of bad habits, regular medical examinations and, if necessary, intake of dietary supplements, you can significantly slow down the aging process and save cognitive functions for many years. It is important to remember that consultation with a doctor before taking any dietary supplements is mandatory.