This Breakfast Routine May Slow Brain Aging, Says Science

It is a normal part of the aging process that the body undergoes various kinds of changes. While you’ll notice changes in your joints, skin, bones, muscles, and even your ability to manage your weight, one of the most frustrating changes that comes with aging is brain. age cognitive decline While it’s an expected part of the aging process, there are steps you can take to slow the process. In fact, having the right morning breakfast routine may help slow the aging of the brain.

Before we get into our breakfast routine, let’s take a look at what affects how quickly your brain ages. Cognitive decline can be influenced by a number of factors, including activity levels, sleep duration, whether a person smokes, and overall diet.according to National Institute on Agingbased on these factors, there is a long list of steps you can take to maintain cognitive health as you age. blood pressurebe social, limit alcohol and tobacco consumption, and eat nutritious foods.

If you’re looking to introduce more brain-healthy habits, a morning routine is a great place to start. This is why we created a 4-step breakfast routine to slow brain aging, based on expert opinion from nutritionists and scientific studies. 5 foods that are bad for your brain.

The first step in your breakfast routine technically starts the night before. This is because you have to prepare yourself to get the right amount of sleep. According to a recent study published in sleepy, shorter nights of rest are associated with faster cognitive decline and brain aging. So go to bed as early as possible the night before and be free to wake up at a time that will give you a good rest.

When you wake up, the next thing you want to do is a glass of water. Your body naturally loses fluids and electrolytes overnight, especially if you sleep with your mouth open.Dehydration can also be worse in the morning if you eat salty food, drink alcohol, or take dehydrating medications before bed. The forefront of molecular life sciencedehydration can accelerate the aging process in the brain of people with dementia. It’s an easy way to replenish your body on your turn.

As you age, it’s important to keep your body active for brain health. So the next step in your daily routine is to incorporate a little exercise. This includes light yoga, brisk walks, trips to the gym, biking, or even a fun morning dance session.according to CDCconsistent movement helps improve anxiety, memory, problem solving, and emotional balance. 1 study Dementia was found to be nearly twice as common in adults who were more active and exercised less regularly than in those with more active lifestyles.

However, it’s a good idea to refuel your body with light snacks, for example fruits and nuts, before exercising.

“Wild blueberries and walnuts fuel your body with nutrients that support brain health and can be maintained, including a little exercise in the morning,” he says. Lauren Manaker, MS, RDN, Registered Dietitian and Author first time mom pregnancy cookbook When Enhance male fertility“Specifically, when you eat walnuts, slows cognitive decline high-risk groups, and eat wild blueberries It may help older people who experience slower cognitive processing think faster. ”

Manaker also suggests drinking a cup of green or black tea early in the morning. “The caffeine and L-theanine in tea can improve cognitive function, improving mental clarity and work performance throughout the day,” says Manaker. “actually, Cross-sectional study Participants who drank more tea reported less fatigue and higher levels of subjective task performance.

Related: Breakfast habits speed up brain aging

Eating a balanced breakfast may be one of the most important steps in your morning routine. This is a great way to pack in important brain-healthy nutrients.6254a4d1642c605c54bf1cab17d50f1e

“After exercise, having a balanced breakfast that includes a choline source such as eggs can help energize your brain,” says Manaker.

Trista Vest, MPH, RD, LD and balance one supplementadds that the inclusion of antioxidants and key minerals such as iron, magnesium, and zinc can also help with age-related cognition.

“Iron is needed to carry oxygen to the brain and is found in foods such as red meat, eggs and fortified grains. Magnesium is involved in brain function and is found in nuts, leafy green vegetables and whole grains. Found in grains, zinc is involved in the synthesis of neurotransmitters, found in animal proteins, nuts and seeds,” says Best. Breakfast options with the highest antioxidant content include berries, cherries, apples, prunes, pecans and spinach.”

Once you’ve chosen a hearty and balanced breakfast, you may want to enjoy it with friends and family, or while calling someone you haven’t spoken to in a while. research show That socializing may improve cognitive performance in older adults. So, regardless of your age, talking to your loved ones while you eat can help keep your brain sharp and help you develop the habit of staying social as you age.

Another way to enjoy breakfast while improving your cognitive health is to play mind games and puzzles while eating.Studies Show Brain Games Help improve memoryattention and concentration in the short term and in the long term Reduce the risk of dementia.

Related: 4 Diets to Boost Metabolism and Reduce Chronic Inflammation

For coffee lovers, the final step in this routine is free to enjoy your favorite joes. There are multiple research studies supporting the relationship between caffeine consumption and cognitive performance. especially in the elderly. In some studies, regular coffee consumption It may reduce the risk of Alzheimer’s disease and dementia. If you don’t have a habit of drinking coffee, don’t worry. As mentioned earlier, beverages such as tea can have positive effects on brain health.

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