Di ɔgan we rili wɔndaful na wi bɔdi na di bren. Jɔs tink, i de translet di tin dɛn we de na yu maynd fayn fayn wan to wɔd, i de kɔntrol ɛvri muvmɛnt frɔm we yu de kɔt anɔynt to we yu de rɔn, i de kip fayn fayn mɛmori dɛn frɔm we yu smɔl, ɔl dis na yu bren de du am. Bɔt bɔku tɛm wi nɔ kin tink bɛtɛ bɔt di valyu we dis bren gɛt, nɔto so? Bɔrku pipul kin bigin fɔ tink bɔt di wɛl bɔdi na dɛn bren we dɛn ol 60-70 ia, we dɛn kin mɛmba smɔl smɔl ɛn dɛn kin fɔgɛt. Bɔt fɔ tru, bɔku tin dɛn de we wi kin du fɔ mek wi bren gɛt wɛlbɔdi frɔm we wi yɔŋ.
If di at wɛl, di bren gɛt wɛlbɔdi bak!
Di impɔtant tin we yu kin du fɔ mek yu bren gɛt wɛlbɔdi na fɔ tek kia ɔf yu at ɛn blɔd wɛlbɔdi. I impɔtant fɔ tɔk to yu dɔktɔ bɔt dis ɔltɛm ɛn gɛt advays. Fɔ tɔk am simpul wan, if blɔd de pas fayn fayn wan na wi at ɛn blɔd vesel dɛn, wi bren go gɛt gud blɔd bak.
Tink bɔt am, di bren sɛl dɛn kin gɛt di tin dɛn we dɛn nid ɛn ɔksijɛn we dɛn nid frɔm di blɔd. So tin dɛn lɛk ay blɔd prɛshɔn, ay kɔlɔstrel, smok, ɛn dayabitis kin ambɔg di blɔd flɔ to di bren. Dis kin pwɛl di bren sɛl dɛm ɛn i kin mek yu gɛt nyurodijɛnɛraytiv sik dɛm we kin kam wit di ej.
Sɔntɛnde, fat kin gɛda na di wɔl dɛn na di blɔd vesel dɛn ɛn dɛn kin tik. dis na mεdikal dεm we dεn kכl ` atεrosklεrosis` . We dis kin apin, di blɔd vesel dɛn kin smɔl ɛn dɛn nɔ kin ebul fɔ kɛr inof blɔd go na di bren. If dis sik kam bad bad wan, blɔd kin klɔt insay wan blɔd vesel, ɛn dis kin mek di blɔd nɔ go na wan pat pan di bren kpatakpata. dis dεn kכl am `ischemic stroke` . Dis kin mek di bren pwɛl fɔ sɔm tɛm ɔ fɔ ɔltɛm.
If yu liv fayn layf, i go ɛp yu fɔ avɔyd bɔku pan dɛn prɔblɛm dɛn ya. Wan big stɔdi na Swidan sho se uman dɛn we de it fayn it, we de du ɛksɛsayz ɔltɛm , we nɔ de smok, we nɔ de drink rɔm, ɛn we de mek dɛn bɔdi mas indeks (BMI) nɔ rich 25 ia, kin gɛt strok pas di wan dɛn we nɔ de smok.
Gud slip impɔtant fɔ di bren.
Wan ɔda tin fɔ mek yu bren wok fayn na fɔ slip fayn fɔ 7-9 awa. Slip na di bɛst we fɔ riset di bren, mɛn am, ɛn gɛt wɛlbɔdi bak.
Risach we dεn jכs du dεn sho se we wi de slip, wi de pul tכxin dεm lεk `beta-amyloids` we de kכmכt na di bren. dis tכxin dεm na dεn de mek yu gεt `Alzheimer`s`ɛn ɔda pipul dɛn we gɛt dis maynia sik. So naw yu go dɔn ɔndastand aw i impɔtant fɔ slip fayn na nɛt.
Na sɔm simpul we dɛn fɔ ɛp yu fɔ slip fayn.
| Wetin fɔ Du | Bɛnifit dɛn fɔ di Bren |
|---|---|
| Stay away frɔm dijital divays dɛn. Gɛt di abit fɔ go slip di sem tɛm ɛvride. Ɔf ɔl di skrin dɛn lɛk yu fon, TV, ɛn kɔmpyuta 30-60 minit bifo yu go slip. | Di blu layt we de kɔmɔt na di skrin de ambɔg di ɔmon dɛn we de mek pɔsin slip. Dis abit de gi di bren chans fɔ rilaks ɛn rɛdi fɔ slip. |
| Rayt wetin de na yu maynd. Rayt di tin dɛn we de mɔna yu na yu ed ɛn di wok dɛn we yu fɔ du tumara na smɔl pepa. | Wi maynd de tink bɔt tin ɔltɛm ɛn mek wi wɔri. We wi rayt dɛn tin dɛn de, di bren kin gɛt sayn we se, ‘A nɔ nid fɔ wɔri bɔt dis rayt naw.’ Dat kin mek di maynd kol ɛn mek i izi fɔ lɛ pɔsin slip. |
| Meditate fɔ 5-10 minit. Jɔs wach di we aw yu de blo ɔp ɛn dɔŋ. Mek yu maynd kol. | We yu tink gud wan, dat kin mek yu nɔ wɔri, yu at pwɛl, ɛn yu nɔ kin gɛt inflamɛns na yu bren. I de ɛp yu bak fɔ slip fayn ɛn i de mek yu ebul fɔ pe atɛnshɔn mɔ. |
Ɛksesaiz na di bɛst invɛstismɛnt fɔ di bren.
Sɔntin lɛk fɔ waka fɔ 30 minit insay di de, fɔ tek dans klas, ɔ fɔ swim go mek yu bɔdi gɛt wɛlbɔdi ɛn i go mek yu no mɔ.
We pɔsin de du ɛksasaiz i kin mek di blɔd go na di bren mɔ ɛn mɔ . Stɔdi dɛn dɔn sho bak se ɛksesaiz kin mek di hipokampus , we na wan pat pan di bren we de mek pɔsin mɛmba mɔ, big. Dis eria kin smɔl smɔl as wi de ol.
Wan nyu stɔdi we dɛn du na Itali dɔn sho se ɛksesaiz fɔ bia wet rili impɔtant fɔ mek di bren wok fayn fayn wan. We wi du dis, wi bren kin gɛt sayn dɛn fɔ mek nyu sɛl dɛn we gɛt wɛlbɔdi.
Fɔ it ɛn drink dɛn we fayn fɔ yu bren
Fɔ mek yu bren gɛt wɛlbɔdi ɔlsay na yu layf, yu fɔ fala di it dɛn we gɛt bɔku omega-3 fat asid , we nɔ gɛt bɔku sɛtyuret fat, ɛn we gɛt bɔku grɛn vɛjitebul dɛn (lɛk spinach ɛn kelɛb), ɛn ɔl di tin dɛn we dɛn kin it.
Wetin na dis gud it fɔ di bren?
- Fish : Fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛn sadin.
- Frut ɛn vɛjitebul: mɔ di bɛri ɛn grɛn lif vɛjitebul.
- Nat: Pinat, kash, amɔnd, ɛn ɔda tin dɛn.
- Ɔliv ɔyl , avokado
- Limit fɔ it rɛd mit.
Wi kin kɔl dis it bak di `Mɛditarenian it` . Dɛn dɔn sho se di wan dɛn we de fala di `MIND diet` (we na wan kɔmbaynshɔn fɔ di Mɛditarenian ɛn DASH it), we dɛn mek spɛshal fɔ mek dɛn gɛt wɛlbɔdi na dɛn bren, gɛt ridyus risk fɔ gɛt `Alzheimer`s` sik.
Wan ɔda fayn tin we yu kin ad to yu it na dak chɔklɛt . Dɛn dɔn si se di flavanol dɛn we de insay kakao kin mek pɔsin mɛmba gud gud wan ɛn di bren kin wok fayn.
Dɔn bak, tek tɛm wit ɔmɔs kɔfi we yu de drink fɔ wan de. Kɔfi kin mek yu pe atɛnshɔn mɔ if yu drink am di rayt we. Bɔt if yu drink pas tu kɔp kɔfi, dat kin mek yu nɔ slip fayn ɛn i kin mek yu nɔ slip fayn na nɛt. I bɛtɛ fɔ drink wan ɔ tu kɔp kɔfi na mɔnin ɛn chenj to drink dɛn we nɔ gɛt kafin afta 2 oklɔk na nɛt.
Nɔ de yu wan, jɔyn yu padi dɛn.
Bifo yu wach TV ɛn skrol na Fɛsbuk yu wan, spɛn bɔku tɛm wit yu padi dɛn. Wetin mek na so i bi? We yu de tɔk to yu padi, yu de lisin to wetin dɛn de tɔk, tink bɔt aw dɛn go ansa yu, ɛn tɔk bak... Ɔl dis de mek blɔd go na difrɛn pat dɛn na di bren wan tɛm. Dat min se fɔ de wit ɔda pipul dɛn na gud ɛgzampul bak fɔ di bren.
Dɔn bak, wae yu de wit yu padi dɛm, yu nɔr kin sɔfa wit tin dɛm lɛk pwɛl hat. Pwɛl hat na sɔmtin wae kin afɛkt aw di bren de woke dairekt wan. If pɔrsin de sɔfa wit pwɛl hat ɔr wɔri, in bren kin bizi ɔltɛm fɔ tink bɔt tin dɛm wae nɔr nid, so i nɔr kin ebul fɔ gi 100% atɛnshɔn fɔ lan nyu tin.
Chalenj yu bren, lan nyu tin
Fɔ lan nyu tin dɛn ɔlsay na yu layf na ɔda fayn we fɔ mek yu bren gɛt wɛlbɔdi. Ilɛksɛf dat na fɔ lan fɔ kuk nyu it, fɔ lan fɔ ple myuzik, ɔ ivin fɔ waka rawnd siti we yu nɔ ɛva go.
we yu lan nyu tin, nyu kכnekshכn dεm (nyural sεkyut) de fכm bitwin di bren sεl dεm, lεk nyu rod dεm. as dεn "road" dεm ya de gro, di bren de divεlכp wan kayn "bכkכp sistεm." Dɔn, di bren nɔ kin gɛt di bad tin dɛn we kin apin to di nyurolɔjik sik dɛn we kin kam wit di ej.
Mɛmba se fɔ lan wan rial wɔl skil bɛtɛ pasmak fɔ yu bren pas fɔ ple "bren gem dɛn na di Intanɛt. " Bikɔs onlayn gem dɛn jɔs de mek di skil dɛn we gɛt fɔ du wit da gem de bɛtɛ. Bɔt we yu lan wan rial wɔl skil, i kin bi yusful bak na ɛvride layf.
Mɛsej we dɛn kin kɛr go na os
- Tek kia ɔf yu at wɛlbɔdi ɔltɛm. Kɔnsul yu dɔktɔ fɔ kɔntrol yu blɔd prɛshɔn ɛn kɔlɔstrel lɛvɛl.
- Gɛt 7-9 awa gud, dip slip ɛvri nɛt.
- Ɛksesaiz ɛvride. Ɛksesaiz we de mek yu leg fil ebi, lɛk fɔ waka ɛn rɔn, kin rili fayn fɔ di bren.
- It it we gɛt bɔku fish, grɛn vɛjitebul, frut, ɛn nɛt. Limit rɛd mit ɛn it dɛn we dɛn dɔn prosɛs.
- Put yu wan ɛn spɛn tɛm wit yu padi dɛn. Na gud stimulus fɔ di bren.
- Nɔ les, lan nyu tin ɔltɛm. I kin bi nyu langwej, myuzik inschrumɛnt, ɔ nyu risɛp. Chalenj yu bren ɔltɛm.
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