Mental fitness: how to keep your brain young

“Mental fitness” is the bestselling book of the New York Times now published in Italy by Sperling & Kupfer. Its author is the Dr. Sanjay Gupta, neurosurgeon, which based on the most recent discoveries explains the secrets of cognitive longevity. Proper diet, physical activity, supplements, thinking styles – the expert shows what works to get a more performing brain, but above all it explains why. The author has also come up with an innovative 12 week program that anyone can start today to give themselves a better brain.

The secret weapon? Stimulate the resilience, which helps keep the brain balanced during life’s toughest times. “Everyday experience can make the brain stronger, like a good training regimen, or it can wear it out. What distinguishes these two types of people? The answer is simple: the capacity for resilience. A resilient brain is able to withstand trauma, think differently, keep diseases (including depression) at bay, and maintain cognitive memory. Being able to rely on a resilient brain, among other things, is the secret that distinguishes strategic thinkers and great innovators from ordinary people: not the IQ and not even the level of education, but the ability to tap into difficult experiences to improve the brain rather than letting it be compromised, ”Gupta explains in the book.

While there are no sensational medical breakthroughs in the field of neurological diseases such as Alzheimer’s, we can work to significantly optimize our brain: improve its functionality, consolidate neural networks, stimulate the development of new neurons and help keep brain diseases linked to aging are far away. Gupta is convinced that adopting a healthy lifestyle also significantly helps people who are genetically predisposed to disease. Prevention and early intervention is the tool that allows you to prevent symptoms instead of treating them with massive doses of drugs. The third part of the book is dedicated to the diagnosis and treatment of the sick brain.

CHRONIC INFLAMMATION ALSO CONCERNS THE BRAIN

L’chronic inflammation that accompanies the aging process is at the center of all or almost all degenerative diseases, from those that aggravate the risk of dementia (such as diabetes and cardiovascular disorders) to those that affect the brain more directly (such as depression and Alzheimer’s disease). “Inflammation is a defense mechanism by which the body tries to cope with potential trauma, but when that mechanism continually circulates chemicals and keeps the immune system in a state of perpetual red alert, the problems begin. We cannot say with certainty that inflammation is a direct cause of Alzheimer’s, although it is most likely one of the big factors at play, ”Gupta writes.

THE 5 FOUNDATIONS OF BRAIN HEALTH

Move. Exercise – aerobic and anaerobic (strength training) – is good for the body and good for the brain. Motion has the power to expand mental abilities by helping to enrich, repair and protect brain cells, as well as making us more productive and awake throughout the day. Exercise is able to activate the “intelligence genes”, promotes emotional stability and keeps depression and dementia at bay.
To discover. Trying new activities, having goals, has the ability to strengthen the brain: whatever
what has the power to give you joy, fulfillment and motivation. It is also important to find things that help to enter a state of ‘flow’, a concept defined and studied for over forty years by the social theorist Mihály Csíkszentmihályi, now one of the pillars of research on the psychology of well-being. It means accessing a state of mind of complete and completely unperturbed immersion in a certain activity, without any distractions, a state of deep concentration accompanied by a sense of intense energy, an unreserved immersion in what you are doing.
To relax: Poor sleep impairs memory quality and chronic stress negatively affects the ability to learn and adapt to new situations. “One of the most fascinating of the latest discoveries about sleep is its power to clear the brain. While we sleep, the body gets rid of waste and liquids produced by the tissues by means of the lymphatic system. Failure to remove that brain junk could be accompanied by an increased risk of dementia, ”writes Dr. Gupta.
Feeding: It is scientifically proven that certain foods such as marine fish or extra virgin olive oil prevent memory impairment and cognitive decline, protecting the brain from disease. Gupta studied an acronym that refers to the clarity of the brain: SHARP. S how to suppress sugars. H like H2O for smart hydration, A like giving up on omega 3 fatty acids, R like reducing portions, P like planning meals.
Relate: being able to rely on a diverse network of social relationships has the power to increase the plasticity of the brain.

In the gallery the program in 12 weeks to strengthen the brain

First two weeks: in this first phase, Dr. Gupta invites you to do a full immersion by introducing a new habit for all five cornerstones of brain health.
Week 3-4: in addition to getting exercise and eating cold water fish 2 times a week, she suggests using a meditation app every day.
Week 5-6: Among the proposed activities are writing a gratitude diary, a yoga or pilates class and a relaxing activity before bed.
Week 7-8: remember to do a check-up with your doctor, engage in other activities such as volunteering, and read a book with a particular topic to study.
Week 9-10: these two weeks are linked to the work of analysis on oneself to verify if one has managed to put into practice all five cornerstones, introducing new habits.
Week 11: Gupta invites you to reflect and ask yourself how you would like your family to deal with a possible diagnosis (dementia or even Alzheimer’s).
Week 12: make commitments for the future based on new habits you have acquired.