How do you keep your mind sharp and capable and your brain healthy? – Hossam Badrawi

Wednesday weekly dialogue
How do you keep your mind sharp and capable and your brain healthy?
Adapted translation
Painting by Dr. Hossam Badrawi
– What do you need to do with your body, and your mental energy – to keep your mind sharp and healthy? !!
Here is how to achieve this from what I have read and learned from life experiences:
1. Think of inactivity as a disease. Every time you are about to sit down, ask yourself: Do you need to sit down now? It is better not to have a chair in your office. If you can, stand or walk during meetings, phone calls, and activities. Otherwise, do it. Think of inactivity as a disease instead of acting as a cure
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2. Always be ready for training
Exercise enhances blood flow to the brain, reduces inflammation, and promotes the growth of new brain cells. You need at least 150 minutes a week of physical training. So be prepared and keep sports clothing in your car and have it available at all times. ‏
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3. Walk, talk, and relieve stress
Take a quick walk with a friend and talk about your problems. It’s the brain’s trifecta: movement, socialization, and stress relief. Doing these three things will detoxify your brain in a measurable way. Play sports with friends, not alone. Know their problems, talk about your problems and be open
4- Drink instead of eating. “We often mistake thirst for hunger.” Even moderate amounts of dehydration can drain your energy and brain rhythm. After all, your brain is primarily made of water, and just 2% dehydration has a measurable effect on memory, processing speed, and analytical thinking.
5- Make time for your friends: I see social and human communication as a great pleasure in most of my life. Let’s give that priority. I spend time with people. Research shows that individuals with large social networks are better protected from cognitive decline associated with Alzheimer’s disease than those with smaller networks.
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6- Try the bubble method
Practice analytical meditation, a technique that everyone can learn. With your eyes closed, think about a problem you are trying to solve and separate it from everything else by putting it in a large, clear bubble. This helps you isolate the problem from your feelings and solve it logically
7- For lasting brain health, maintain ikigai, which is a Japanese word that means “the reason for your existence.” It is used frequently in Okinawa, where dementia rates are low. They say that there is power in Create a sense of purpose
From my experience, sometimes it is very difficult to sit down every day and ask, “What is my goal?” Our actions usually precede our thoughts. ‎
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“Sometimes it’s just being active, or doing something you’re interested in, that you find purpose through, whether that’s volunteering, coaching, music, writing, or enjoying art.” Sometimes we gain meaning from helping people, and it shows us goals that did not exist before the beginning of the activity.”
A final thought about brain health and Alzheimer’s disease:
Learners often ask whether or not they should be tested for Alzheimer’s genes. The truth is that although about a quarter of Alzheimer’s patients have a strong family history of the disease, 1% or less have inherited the gene that causes early-onset Alzheimer’s. These patients can show signs of the disease as early as their 30s, and many of them choose to enter clinical trials to help doctors understand it better. For the most common late-onset Alzheimer’s disease, the APOE4 gene can increase your risk by two to 12 times. It is present in about 25 percent of people. However, it is not inevitable, and experts are divided on whether it is worth getting tested, because your lifestyle and habits influence your brain health more than genetic factors.
8- Nutrition yourself properly to improve concentration
To protect your brain, you need to control your blood sugar. Excess sugar can be toxic, causing nerve cell death and possibly leading to cognitive decline. ‎
List of foods that should be eaten regularly:
Fresh vegetables, especially leafy ones
Whole berries
Fish and other seafood (but not fried!)
Healthy fats, such as extra virgin olive oil, avocado, and whole eggs
Nuts and seeds
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– Include these foods in your life
Beans and other legumes
Whole fruits (plus berries).
Low-sugar and low-fat dairy products, such as plain yogurt and cottage cheese
Poultry
All grains
– List of foods to avoid: Reduce fried foods
Pastries and sugary foods
Processed foods
Red meat products such as bacon, salami and sausages
Red meat such as beef and lamb
Full-fat dairy products high in saturated fat, such as cheese and butter
-Salt (use lemon juice, spices, or vinegar instead of salt).
9- Eat real foods, not individual nutrients or supplements
Avoid most supplements. Real food contains many ingredients that help beneficial ingredients (such as omega-3 fatty acids) travel through your body or even help open receptors so those beneficial ingredients can do their jobs. . Doctors call this the “entourage effect,” which is why real food, like fish, is better than supplements, like fish oil capsules, for your overall health.
We can be healthy and sane