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Factors affecting the health of the nervous system and brain
The health of the nervous system and the brain is a comprehensive concept that depends on many interconnected factors. The optimal functioning of these most important systems of the body provides not only clarity of thinking, good memory and concentration of attention, but also regulates mood, sleep, motor functions and overall well -being. Criminations in the work of the nervous system and the brain can lead to a wide range of problems, from mild fatigue and irritability to serious neurological and psychiatric diseases. Understanding the factors affecting the health of the nervous system and the brain is the first step to maintain their optimal functioning and the prevention of various disorders.
Genetic predisposition: Genetics plays a significant role in determining the structure and functioning of the nervous system and the brain. Some people are genetically predisposed to certain neurological or psychiatric diseases such as Alzheimer’s disease, Parkinson’s disease, depression, schizophrenia and others. However, genetic predisposition does not mean the inevitable development of the disease. The lifestyle and external factors can significantly affect the expression of genes and, therefore, the risk of developing the disease. The study of family history allows you to identify potential risks and take preventive measures to maintain the health of the nervous system and the brain.
Age: With age in the nervous system and the brain, natural changes occur, such as a decrease in the volume of the brain, a decrease in the number of neurons and a decrease in the rate of transmission of nerve impulses. These changes can lead to a deterioration in cognitive functions, such as memory, attention and speed of thinking. In addition, with age, the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Maintaining a healthy lifestyle, including regular physical exercises, mental activity and proper nutrition, can help slow down the aging processes and preserve cognitive functions for many years.
Nutrition: Nutrition plays a critical role in the health of the nervous system and brain. The brain requires constant and adequate flow of energy and nutrients for normal functioning. The lack of certain vitamins, minerals and other nutrients can lead to various neurological and mental disorders. Important nutrients for brain health include:
- Omega-3 fatty acids: It is necessary for the structure and functioning of cell membranes of the brain. Contained in fatty fish (salmon, mackerel, sardines), linen seed, walnuts.
- B vitamins B: They participate in the metabolism of energy in the brain and are necessary for the synthesis of neurotransmitters. Contained in meat, fish, eggs, dairy products, whole grain products, legumes.
- Antioxidants: Protect the brain from damage to free radicals. Contained in fruits, vegetables, berries, nuts, seeds.
- Kholin: It is necessary for the synthesis of acetylcholine, neurotransmitter, which plays an important role in memory and training. Contained in eggs, liver, meat, fish.
- Magnesium: Participates in the regulation of the nervous system and can help reduce stress and anxiety. Contained in green leafy vegetables, nuts, seeds, legumes.
- Zinc: It is important for cognitive functions and can help improve memory and concentration. Contained in meat, seafood, nuts, seeds.
- Iron: It is necessary to transfer oxygen to the brain and can help improve cognitive functions. Contained in meat, fish, poultry, legumes, green leafy vegetables.
Stress: Chronic stress has a negative effect on the nervous system and brain. A high level of cortisol, stress hormone, can damage neurons and lead to a deterioration in memory, concentration and mood. Chronic stress can also increase the risk of depression, anxiety disorders and other mental diseases. Stress management is an important aspect of maintaining the health of the nervous system and the brain. Stress control methods include:
- Regular physical exercises: They help reduce stress and improve mood.
- Meditation and awareness: Help reassure the mind and reduce stress.
- Relaxation techniques: Help relaxing muscles and reducing stress levels.
- Sufficient sleep: The lack of sleep can increase stress and worsen cognitive functions.
- Support for social ties: Communication with friends and family can help reduce stress and improve mood.
Dream: Dream plays an important role in the restoration and consolidation of memory. During sleep, the brain processes information received throughout the day, and forms new connections between neurons. The lack of sleep can lead to a deterioration in memory, concentration of attention and mood. The recommended duration of adult sleep is 7-8 hours a day. Tips for improving sleep include:
- Compliance with regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Creating a relaxing atmosphere before bedtime: Avoid using electronic devices before bedtime, take a warm bath or shower, read a book.
- Restriction of caffeine and alcohol consumption before bedtime: Caffeine and alcohol can disrupt sleep.
- Regular physical exercises: Regular physical exercises can help improve sleep, but they should be avoided immediately before bedtime.
Physical activity: Regular physical activity has a positive effect on the nervous system and brain. Physical exercises improve blood circulation in the brain, stimulate the growth of new neurons and improve cognitive functions. It is recommended to devote at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity to aerobic exercises.
Mental activity: Mental activity helps maintain cognitive functions and reduces the risk of dementia. Types of mental activity include:
- Reading: Reading stimulates the mind and improves memory.
- Solving puzzles and crosswords: Unraveling puzzles and crosswords trains the mind and improves cognitive functions.
- Studying new languages or skills: The study of new languages or skills stimulates the brain and improves cognitive functions.
- Social interaction: Communication with other people stimulates the mind and improves mood.
The effects of toxins: The effect of toxins, such as alcohol, drugs, heavy metals and pesticides, can have a negative effect on the nervous system and brain. These substances can damage neurons and lead to various neurological and mental disorders. The effects of toxins should be avoided and protected from the harmful effects of the environment.
Diseases: Some diseases, such as diabetes, cardiovascular diseases, autoimmune diseases and infections, can have a negative effect on the nervous system and brain. Treatment of these diseases can help protect the nervous system and brain.
Dietary supplement to support the nervous system and brain: General principles
Biologically active additives (dietary supplements) to support the nervous system and brain have become a popular way to maintain cognitive functions, improve the mood and reduce stress. However, it is important to understand that dietary supplements are not drugs and are not intended for the treatment of any diseases. They can serve as an addition to a healthy lifestyle, including proper nutrition, sufficient sleep, regular physical exercises and stress management. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs.
The basic principles of the choice of dietary supplements for the nervous system and the brain:
- Study the composition: Carefully study the composition of the dietary supplement and make sure that it contains ingredients whose effectiveness is confirmed by scientific research. Avoid dietary supplements with an unclear composition or containing ingredients with unproven effectiveness.
- Check the quality: Choose dietary supplements from reliable manufacturers who adhere to strict quality standards and conduct laboratory tests of their products. Look for quality certificates from independent organizations.
- Consider individual needs: Choose dietary supplements that meet your individual needs and goals. For example, if you experience problems with memory and concentration, you may be useful for dietary supplements containing ginkgo biloba or Bakop Monier. If you experience stress and anxiety, you may be useful for dietary supplements containing magnesium or L-theanine.
- Start with small doses: Start taking dietary supplements with small doses and gradually increase the dose to the recommended to evaluate tolerance and avoid side effects.
- Follow the reaction of the body: Carefully follow the reaction of your body to dietary supplements. If you experience any side effects, stop taking the dietary supplement and consult your doctor.
- Do not replace dietary supplements with a healthy lifestyle: Bades should not replace a healthy lifestyle. It is important to adhere to proper nutrition, it is enough to sleep, regularly engage in physical exercises and manage stress.
- Consult a doctor: Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs.
B vitamins B: Key nutrients for the nervous system
B vitamins play a critical role in the health of the nervous system and brain. They participate in the metabolism of energy in the brain, the synthesis of neurotransmitters and the protection of neurons from damage. The lack of vitamins of group B can lead to various neurological and mental disorders, such as fatigue, depression, anxiety, impaired memory and concentration of attention.
- Vitamin B1 (TIAMIN): It is necessary for glucose metabolism, the main source of energy for the brain. The disadvantage of thiamine can lead to fatigue, irritability, memory impairment and concentration. In severe cases, the lack of thiamine can lead to the development of Encephalopathy of Vernik-Korsakov, a serious neurological disorder.
- Vitamin B2 (Riboflavin): Participates in the metabolism of energy and the protection of neurons from damage by free radicals. The lack of riboflavin can lead to fatigue, headaches and vision problems.
- Vitamin B3 (Niacin): It is necessary for the metabolism of energy and the synthesis of neurotransmitters. The disadvantage of niacin can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia.
- Vitamin B5 (pantotenic acid): Participates in the metabolism of energy and the synthesis of neurotransmitters. The disadvantage of pantothenic acid is rare, but can lead to fatigue, headaches and sleep problems.
- Vitamin B6 (Pyridoxin): It is necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. The lack of pyridoxine can lead to depression, anxiety, irritability, sleep disturbance and convulsions.
- Vitamin B7 (Biotin): Participates in the metabolism of energy and synthesis of fatty acids. The disadvantage of biotin is rare, but can lead to hair loss, skin rashes and neurological problems.
- Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the development of the nervous system. The lack of folic acid during pregnancy can lead to defects in the nerve tube in the fetus. The deficiency of folic acid can also lead to depression, fatigue and memory impairment.
- Vitamin B12 (cobalamin): It is necessary for the synthesis of DNA and RNA, as well as to maintain the myelin shell of nerves. The disadvantage of cobalamin can lead to pernicious anemia, neurological problems, such as numbness and tingling in the limbs, impaired coordination and dementia.
Omega-3 fatty acids: structural components of the brain
Omega-3 fatty acids, especially eicopascentenic acid (EPK) and non-zahexenoic acid (DHG), are important structural components of the cell membranes of the brain. DGC is especially important for the development and functioning of the brain, as well as for maintaining cognitive functions throughout life. Omega-3 fatty acids have an anti-inflammatory effect, protect neurons from damage and improve blood circulation in the brain.
- EPA (ecosapentaenic acid): It has an anti -inflammatory effect and can help reduce depression and anxiety.
- DGC (docosahexaenic acid): It is necessary for the structure and functioning of the cell membranes of the brain, especially in areas responsible for memory, training and attention. DGK is also important for the development of vision in infants.
Magnesium: Mineral of calm and relaxation
Magnesium is an important mineral involved in more than 300 biochemical reactions in the body, including the regulation of the nervous system. Magnesium helps reduce stress and anxiety, improve sleep and support the normal function of muscles and nerves.
- Influence on the nervous system: Magnesium helps regulate the transmission of nerve impulses and reduces the excitability of nerve cells. He also participates in the synthesis of neurotransmitters, such as serotonin and GABA, which play an important role in the regulation of mood and sleep.
- Deficiency symptoms: Symptoms of magnesium deficiency may include fatigue, irritability, anxiety, insomnia, muscle cramps and headaches.
- Forms of magnesium: There are various forms of magnesium, which differ in degree of digestibility. Some of the most common forms of magnesium include:
- Magnesium glycinate: It is well absorbed and has a calming effect.
- Magnesium citrate: It is well absorbed and has a slight laxative effect.
- Magnesium oxide: It is absorbed worse than other forms of magnesium, but is more affordable in price.
- Magnesium Treonate: It easily penetrates through a hematoencephalic barrier and can have a positive effect on cognitive functions.
L-dean: amino acid to calm and concentration
L-theanine is an amino acid contained in tea (Camellia sinensis). L-theanine has a calming and relaxing effect, without causing drowsiness. It can help reduce stress and anxiety, improve attention concentration and increase mental performance.
- The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, neurotransmitters, which play an important role in regulating mood, sleep and concentration. L-theanine can also increase alpha waves in the brain that are associated with relaxation and calm.
- Advantages: L-theanine can help reduce stress and anxiety, improve concentration, increase mental performance, improve sleep quality and reduce blood pressure.
- Safety: L-theanine is considered safe for most people. However, before taking the L-theanine, you need to consult a doctor, especially if you take any drugs.
Ginkgo biloba: a plant to improve memory and blood circulation
Ginkgo biloba is an ancient tree, the leaves of the leaves of which are used in traditional medicine to improve memory, concentration and blood circulation. Ginkgo biloba contains antioxidants that protect neurons from damage, and substances that improve blood circulation in the brain.
- The mechanism of action: Ginkgo biloba improves blood circulation in the brain, protects neurons from damage by free radicals and increases the level of neurotransmitters, such as acetylcholine.
- Advantages: Ginkgo bilobe can help improve memory and concentration, reduce dementia symptoms, improve blood circulation in the limbs and reduce noise in the ears.
- Side effects: Side effects of ginkgo bilobes are rare, but may include headaches, dizziness, nausea and stomach disorder. Ginkgo bilobe can interact with some drugs such as anticoagulants, so before taking ginkgo biloba, you need to consult a doctor.
Bakop Monier: Ayurvedic plant for cognitive functions
Bacopa Monnieri is a plant used in Ayurvedic medicine to improve memory, training and cognitive functions. Bakop Monier contains bacosides, which are antioxidants and have neuroprotective properties.
- The mechanism of action: Bakop Monier improves blood circulation in the brain, protects neurons from damage by free radicals, increases the level of neurotransmitters, such as acetylcholine, and contributes to the growth of new neurons.
- Advantages: Bakop Monier can help improve memory and training, reduce stress and anxiety, improve mood and protect the brain from age -related changes.
- Side effects: Side effects of Bacopa Monier are rare, but can include nausea, stomach disorder and dry mouth. Bakop Monnier can interact with some drugs, so before taking the bacopa, Monier, you need to consult a doctor.
Phosphatidylserin: phospholipid for cell membranes
Phosphatidylserin (FS) is a phospholipid, which is an important component of cell membranes of the brain. FS plays an important role in the transfer of nerve impulses, the formation of memory and training. With age, the level of fs in the brain decreases, which can lead to a deterioration in cognitive functions.
- The mechanism of action: FS improves the structure and function of cell membranes of the brain, increases the level of neurotransmitters, such as acetylcholine, and protects neurons from damage.
- Advantages: FS can help improve memory and concentration, reduce dementia symptoms, improve mood and reduce stress.
- Safety: FS is considered safe for most people. However, before taking the FS, you need to consult a doctor, especially if you take any drugs.
Acetyl-L-carnitine: amino acid for energy and protection of neurons
Acetyl-L-carnitine (Alk) is an amino acid that plays an important role in the metabolism of energy in the brain and protect neurons from damage. Alc helps to transfer fatty acids to mitochondria, where they turn into energy. Alc is also an antioxidant and protects neurons from damage to free radicals.
- The mechanism of action: ALK improves energy metabolism in the brain, protects neurons from damage to free radicals and increases the level of neurotransmitters, such as acetylcholine.
- Advantages: Alc can help improve memory and concentration, reduce dementia symptoms, improve mood and reduce fatigue.
- Side effects: Side effects of the Alc are rare, but can include nausea, stomach disorder and insomnia. ALK can interact with some drugs, so before taking the Alk, it is necessary to consult a doctor.
Coenzyme Q10 (COQ10): Antioxidant for the health of mitochondria
Coenzym Q10 (COQ10) is an antioxidant that plays an important role in the production of energy in cells, especially in mitochondria. The brain is one of the most energy -consuming organs in the body, so COQ10 is especially important for brain health. COQ10 protects neurons from damage to free radicals and supports the normal function of mitochondria.
- The mechanism of action: COQ10 improves energy production in cells, protects neurons from damage to free radicals and supports the normal function of mitochondria.
- Advantages: COQ10 can help improve the memory and concentration of attention, reduce the symptoms of neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease, and protect the brain from age -related changes.
- Side effects: COQ10 side effects are rare, but may include nausea, stomach disorder and insomnia. COQ10 can interact with some drugs, so before taking COQ10 it is necessary to consult a doctor.
Creatine: for brain energy and cognitive functions
Creatine is a substance that is mainly contained in the muscles and is used for energy production. Creatine can also have a positive effect on cognitive functions, especially in conditions of stress or lack of sleep.
- The mechanism of action: Creatine increases the level of phosphocratin in the brain, which is a source of energy for neurons. Creatine can also protect neurons from damage and improve blood circulation in the brain.
- Advantages: Creatine can help improve memory and concentration, reduce fatigue and improve mental performance, especially in conditions of stress or lack of sleep.
- Safety: Creatine is considered safe for most people. However, before taking creatine, you need to consult a doctor, especially if you have any kidney diseases.
Antioxidants: Free radical protection
Antioxidants are substances that protect the cells from damage by free radicals. Free radicals are unstable molecules that can damage DNA, proteins and fats, which can lead to various diseases, including neurodegenerative diseases. Important antioxidants for brain health include:
- Vitamin C: Water -soluble vitamin, which protects the cells from damage by free radicals.
- Vitamin E: Fatable vitamin, which protects cell membranes from damage by free radicals.
- Selenium: Mineral, which is a component of antioxidant enzymes.
- Polyphenols: Contained in fruits, vegetables, berries, tea and chocolate.
Plant extracts: additional support
In addition to ginkgo biloba and Bakop Monier, there are other plant extracts that can have a positive effect on the nervous system and brain:
- Rhodiola pink (Rhodiola rosea): Adaptogen, which helps the body adapt to stress. Rhodiola pink can help reduce fatigue, improve mood and increase mental performance.
- Ashwaganda (withania somnifera): Ayurvedic plant that has a calming and adaptogenic effect. Ashvagand can help reduce stress and anxiety, improve sleep and improve cognitive functions.
- Ginseng (Panax Ginseng): A stimulator that can help improve memory, concentration and mental performance.
The importance of an individual approach and a consultation with a doctor
The choice of dietary supplements to support the nervous system and the brain should be individual and based on your needs, goals and health status. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs. The doctor can help you determine which dietary supplements can be useful for you, and prescribe the right dosage. Remember that dietary supplements are an addition to a healthy lifestyle, and not a replacement for it.