Particularly harmful to the brain are long-term deficiencies of certain nutrients, particularly vitamins B and D, which can significantly increase the risk of cognitive impairment, including dementia. Kirill Proshchaev, a geriatrician and professor, spoke about this in an interview for Gazeta.Ru.
“The brain needs B vitamins and vitamin D. B vitamins are present in cereals and legumes. As for vitamin D, its level is best monitored through blood serum tests. We live in regions where there is not enough sunlight in winter, and food does not always compensate for this deficiency. Therefore, if necessary, you should take vitamin supplements,” explained Proshchaev.
Another important group of substances for the brain are micro- and macroelements. Of particular note is zinc, which supports cognitive function and helps prevent depression. Zinc is found in large quantities in nuts (pine nuts, walnuts, peanuts, almonds, hazelnuts and pecans) and pumpkin seeds.
Ironalso plays a key role, as it is necessary for blood formation. Lack of iron can lead to anemia, which impairs the oxygen supply to the brain.
According to the specialist, it is also important to avoid artificial deficiency of carbohydrates, which are necessary to supply the brain with energy. It's best to get your carbohydrates from complex sources like grains and fruits, rather than pure sugar.
“To maintain and prolong brain health, it's important to follow a few key guidelines that include both dietary and lifestyle changes “, says neurologist Alexandra Alyokhina especially for MedicForum.
Balanced nutrition
“Omega-3 fatty acidsare important for maintaining brain health. Omega-3 can be found in fish (especially salmon, sardines, and mackerel), flaxseed oil and nuts.”
Alekhina also advises adding antioxidants to your diet and vitamins.
Antioxidants: Fruits and vegetables such as berries, spinach and broccoli are rich in antioxidants that protect the brain from damage.
Vitamins and minerals: Including foods rich in vitamins B, D, zinc and iron in your diet will help support cognitive function and prevent deficiencies.
Mental stimulation
Brain-stimulating activities such as reading , solving puzzles, learning new skills or languages, help strengthen neural connections.
Social interaction also plays an important role in maintaining cognitive health. Meeting friends and participating in social activities can be very beneficial.
Stress Management
Chronic stress negatively affects the brain and can lead to cognitive impairment. Relaxation practices such as meditation, yoga and deep breathing will help reduce stress levels.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.